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Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

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Plans

Race and run

HYROX training plan Couch to 5K running plan Zone 2 & VO2 max longevity plan Half marathon training plan

Strength

Menopause strength training plan 12-week gym plan for women (glutes & strength)Calisthenics plan: first pull-up to muscle-up Kettlebell workout plan

Low impact, every day

28-day wall Pilates challenge Walking plan for weight loss 30-day mobility & flexibility plan

Life stages and medication

Ramadan training & nutrition plan GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)

Nutrition

High-protein fat-loss meal plan

Free calculators Journal

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Kilopace
Calisthenics plan: first pull-up to muscle-up
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Calisthenics plan: first pull-up to muscle-up

Build your Calisthenics plan: first pull-up to muscle-up

Takes about two minutes. You'll see your numbers before you pay.

Step 1 of 3

Quick fitness test

Push-ups in a row

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Pull-ups in a row

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Dead hang (seconds)

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Bodyweight squats in a row

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Your goal

Main goal

My first pull-upsA muscle-upA handstandGet stronger

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Training days per week

34

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Your equipment

Which of these can you use? (optional)

Pull-up barDip bars or parallettesGymnastic ringsResistance bands

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Anything to work around? (optional)

Shoulder painWrist painKnee pain

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Calisthenics plan: first pull-up to muscle-up

Your numbers are ready

Here's the start of your journal. The full PDF includes everything below.

09 Kilopace No. 09Strength Calisthenics plan: first pull-up to muscle-up

Choose your edition

Same engine, same evidence. The higher editions ask more and do more with your answers.

The journalEssential €17 ≈ €1 a week over 12 weeks

Weekly tick-off pages, logs and notes
Safety changes for anything you report
References for every method used

RecommendedPro €59 ≈ €5 a week over 12 weeks

Extended intake: training days, sleep, stress, injuries and obstacles
Plan mapped to your weekdays and adjusted for recovery
Bonus modules: warm-up and mobility, habit tracker, progress pages

The full dossierUltra €179 ≈ €7 a week over 24 weeks

24-week programme in two periodised blocks
Personal research dossier: how each study shaped your numbers
Monthly check-in protocol with targets to hit

A few more questions so your edition fits your week, your recovery and anything you need to work around.

Your week

Which days can you train? (optional)

MonTueWedThuFriSatSun

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When do you usually train?

MorningMiddayEvening

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Recovery and obstacles

Average sleep (hours)

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Stress lately

LowModerateHigh

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Any joints that need care? (optional)

ShoulderLower backHipKneeAnkle or footWrist or elbow

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What usually gets in the way? (optional)

Not enough timeMotivation dipsTravelFamily and kidsShift workProgress stalls

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Your history

Your training history

Never trained consistentlyOn and offConsistent for a year or more

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What matters most?

Long-term healthPerformanceHow my body looksConfidence and energy

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Start date (optional) (optional)

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Name for your cover (optional)

Printed on the cover and nameplate of your journal.

Email for your receipt and download link

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I agree that Kilopace uses my answers, including any health information I gave, to build my journal, as described in the privacy policy. I accept the terms of sale.

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09 Kilopace No. 09Strength Calisthenics plan: first pull-up to muscle-up

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€17

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14-day money-back guarantee
One-time payment. No subscription.
Secure checkout by Lemon Squeezy

Starting exercises chosen from your own test numbers, not a generic beginner template
Progression ladders for pull, push, legs, core and handstand, from dead hangs to muscle-up drills
Works with a pull-up bar, bands, dip bars or nothing at all, with swaps for sore shoulders, wrists or knees

Kilopace

Training journals built from your own numbers.

General fitness information, not medical advice. Check with a doctor if you have a medical condition, are pregnant or have an injury.

Plans

HYROX training plan
Ramadan training & nutrition plan
Menopause strength training plan
GLP-1 muscle-protection plan (Ozempic, Wegovy, Mounjaro)
28-day wall Pilates challenge

Plans

Walking plan for weight loss
Couch to 5K running plan
12-week gym plan for women (glutes & strength)
Calisthenics plan: first pull-up to muscle-up
High-protein fat-loss meal plan
Zone 2 & VO2 max longevity plan
Half marathon training plan
Kettlebell workout plan
30-day mobility & flexibility plan

Kilopace

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