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BECOME BULLETPROOF

The Liftenics Foundation

One programme that will build you a solid foundation and prepare you for future calisthenics skills and weighted calisthenics.

START BUILDINGSee what's inside
Your future: Your future: Muscle-ups, Handstand push-ups, Handstand combos, A clean planche, A clean front lever, A great physique, Motivation, Freedom.

WHAT IS LIFTENICS?

CALISTHENICS SKILLS X WEIGHTED CALISTHENICS

I created Liftenics to teach people how to build calisthenics skills and build a good physique together. However, a strong foundation needs to be built, and here is why:

My story

From training blind to training smart.

I thought I was different. I thought I'd found a way to make quick progress, until I quickly realised that was not the case.

— Calzythnx, founder of Liftenics
Read my full storyShow less

I injured myself really badly. I was performing weighted dips with 2 chains around my neck. I thought because I always train so hard, I was built for this. And long story short, I suffered with a rotator cuff injury. Thankfully it wasn't too severe. But after the incident, I was too scared to push myself again.

And that's when I started bulletproofing the smaller, important muscles and building a foundation: strong pull-ups with clean form, strong dips with clean form, and proper recovery and fatigue management. Understanding that to make progress, you don't have to train to failure every time. And now my progress has gone up, and will keep going up, because of this.

And this is what I want to share with you guys. Don't skip over this part, because there will be a time when you have to come back to it anyway. The athlete that masters the boring stuff is the strongest athlete.

“There comes a time when you realise you don't know it all, and you have to become a beginner again.”

And because of this mindset, this is where I'm at now:

Skills
Full front lever touch
Full planche
Human flag
One-arm pull-up
Handstand combos
Weighted strength
+15 kg
Muscle-up
+10 kg
Handstand push-up
+45 kg
Dips, for reps
110 kg
Bench press
3 reps
Pull-ups with my girlfriend on my back
Reps and endurance
Comp winner
16
Muscle-ups in under a minute
15
Handstand push-ups in a row
60
Dips in a minute

This is built for you if…

Tick the ones that sound like you.

Ticked even one? This is built for you

What's inside

What's in the PDF.

33 pages that take you from your first hang to your first pull-up.

01
The starting test
Nine quick tests show you exactly where to start.
02
3, 4 or 5 days a week
Pick the plan that fits your life. Sessions take about 40 to 55 minutes.
03
The 2-set method
Two hard sets per exercise, stopping before failure, so you recover and keep progressing.
04
Pull, push and core ladders
Step-by-step progressions to strict pull-ups, dips and push-ups.
05
Handstand practice
Start against the wall, then build up to free attempts.
06
Joint bulletproofing
An 8 to 10-minute warm-up for your shoulders, elbows and wrists.
07
Leg day, home or gym
An optional leg day, with a version for each.
08
Exercise guide and logs
Form cues for every exercise, plus tick sheets, a session log and a retest log.

How it works

A plan for every week
Know exactly what to do in every session, for 12 weeks.
Step-by-step ladders
Hit the target on your first set, then move up a step.
Track your progress
Printable tick sheets, a session log and a retest in week 12.
Built on research
The key rules are backed by 15 studies, listed at the back.

Time to change

Start today

Beginner · 12 weeks
The Liftenics Foundation
Can't hang from a bar yet? Start here. Instant PDF download.
£24.99one-off PDF
This one is for you if
  • You can't hang from a bar yet, or only just
  • You're brand new to training
  • You want to build the basics and protect your joints first
What you get
  • 12-week plan: train 3, 4 or 5 days a week
  • Joint bulletproofing for shoulders, elbows and wrists
  • Step-by-step ladders to your first pull-up, dip and push-up
  • Exercise guide, printable tick sheets and logs
Get the PDF — £24.99
Instant download · All sales final

Questions

What equipment do I need?

A pull-up bar, resistance loop bands (light, medium and heavy), dip bars, parallettes and a box, step or bench. For the optional leg day: a backpack at home, or a gym.

I'm a beginner. Is this for me?

Yes. It's built for people who can't hang from a bar or do a pull-up yet. A simple test shows you exactly where to start, and every exercise has easier steps.

How much time does it take?

Pick 3, 4 or 5 days a week. Sessions take about 40 to 55 minutes, including the warm-up.

How do I get the PDF?

Straight after you buy, you'll get an email with your download link. It works on your phone, tablet or laptop, and you can print the tick sheets.

Can I get a refund?

Because it's a digital download you get straight away, all sales are final. If your file is faulty or won't open, message me and I'll sort it. Read the refund policy.