I started by mastering the basics: push-ups, pull-ups and dips.

Everyone who starts calisthenics wants to jump straight to the muscle-up, the handstand or the front lever, and skips the foundation.

But everything I can do with my body today comes from mastering those three first. Calisthenics Blueprint is that path, twelve weeks in the right order: foundation first, then the progressions, then your first muscle-up. If you can't do a single pull-up today, start here and thank me later.

260+ people coached · 29 technique videos filmed by me
Ismael Rachidi doing handstand push-ups on two boxes
Muscle-up
Handstand
Front lever
12 weeks
4 days a week
A bar and parallel bars, nothing else
Starts from zero

You've probably tried to get a muscle-up by doing more pull-ups, and a handstand by kicking up against a wall.

Everyone does. I did too. But all that gets you is a pile of sloppy reps: without a written progression you can't tell what's missing, whether it's strength, technique or control, and every week starts from the same spot. Calisthenics Blueprint tells you which exercise comes before which, how many sets to do, and when to move up, so you always know exactly where you are and what's next.

Calisthenics Blueprint ebook

Calisthenics Blueprint

Calisthenics program · 12 weeks
$27one-time payment · lifetime access
  • Full 12-week program across 3 progressive blocks
  • The exact 4-day routine: exercises, sets, reps and rest
  • The muscle-up, step by step, and how to progress without weights
  • Nutrition fundamentals and the mindset chapter
  • Instant PDF download, with all 29 technique videos linked inside
  • Bonus: a free 20-minute 1:1 evaluation call with me. We look at where you are and how to get the most out of the 12 weeks

$27, one time. About a month of a gym membership you won't need.

Start now · $27
30-day money-back guaranteeTrain with it for 30 days. If it's not for you, email me and you get a full refund. No questions asked.
Instant access · Direct download · One-time payment
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Inside the program

12 weeks. 3 blocks. One path.

Three four-week blocks, each with its own goal, and the same exercises from one week to the next. What changes is your reps and your hold times.

12
weeks
4 days
a week
3
progressive blocks
Weeks 1 to 4

Foundations

Base strength and clean technique on push-ups, pull-ups and dips. This is where you log your first numbers.

Weeks 5 to 8

Progression

The intensity goes up and the progressions for the muscle-up, handstand and front lever come in.

Weeks 9 to 12

Mastery

You lock in what you've built and go for your first muscle-up, with the handstand and front lever one step away.

Inside the ebook you'll also find

  • The exact 4-day routine: exercises, sets, reps and rest.
  • Clear progressive overload rules adapted to calisthenics, no weights.
  • How to unlock the muscle-up, step by step.
  • Intensity and RIR: training close to failure without overtraining.
  • Nutrition fundamentals to build functional muscle without a dirty bulk.
  • Mindset and discipline: what nine years of training taught me.
Included in the program

Every exercise, with its technique video

You're never left guessing how to do an exercise. Every exercise in the tables links to my video showing you exactly how it's done.

This is what it looks like inside the ebook. Tap, and the technique video opens.
Frame from a technique video: performing an exercise on the rings Demo video

29 different technique videos linked inside the ebook, filmed by me.

Why it works

Why it works

Because you build the foundation before the skill. You control your own bodyweight. You get seriously strong. Your physique is ahead of 99% of the guys in the gym. And the skills come because the foundation can hold them, not the other way around.

Real skills

The muscle-up, the handstand and the front lever stop being things you watch on a screen and become things you can do.

Strength you can see

A physique that doesn't just look strong, but can actually control its own bodyweight, anywhere.

Control and technique

Clean technique from block one. You learn to move with intent, not to rack up sloppy reps.

Progress without plateauing

Progressive overload built for calisthenics: you know exactly how to progress, no weights and no guesswork.

Who is this for?

Who it's for

If you don't see yourself in the first list, this program isn't for you.

This is for you if

  • You want to start calisthenics but don't know where to begin or what order to do things in.
  • You've been training for a while and still don't have a single skill to show for it.
  • You want your first muscle-up, handstand or front lever.
  • You switch programs every few weeks, and that's exactly why you're not moving forward.
  • You want a physique that looks strong and can actually handle its own bodyweight.

This isn't for you if

  • You're looking for a shortcut.
  • You're not going to log your workouts.
  • You're not going to give it twelve weeks.
Ismael Rachidi training on rings
Ismael Rachidi9+ years training · lifetime natural
About me

From 66 kg to 89 kg, basics first

Starting point: 66 kg (145 lb). Skinny and weak. I started by mastering the basics, push-ups, pull-ups and dips, and everything I can do with my body today comes from there.

Nine years later: 89 kg (196 lb), lifetime natural, and the physique I'd always wanted. It's the same progression I've used on myself and on the 260+ people I've coached, from the first pull-up to the muscle-up, and it's exactly what's inside this ebook, laid out and ready to follow.

9+ years training 260+ people coached Lifetime natural
The result

Every skill you see on this page came from the same place

Mastered basics and a written progression. No special genetics, no tricks. The path I followed is the one you'll follow, week by week.

The method is simple: master the basics, apply progressive overload built for calisthenics, and follow a routine that moves forward block by block. That's how you build a foundation so solid the skills come on their own.

Week 4: basics mastered Week 8: progressions unlocked Week 12: your first muscle-up
Ismael Rachidi doing a handstand
Total controlYour bodyweight, on your terms
Questions

Before you ask

Do I need any calisthenics experience?+

No. The program starts from the very basics, in the right order. Block 1 builds the base strength and technique you need for everything else.

What equipment do I need?+

A pull-up bar and a set of parallel bars. A calisthenics park or a gym with a bar area is all you need.

How much time does it take?+

Four days a week. The routine is laid out exactly: exercises, sets, reps and rest, so there's no filler and no dead time.

Is it still worth it if I've been training for a while?+

Yes. If you can already do pull-ups and dips but you've stalled, Blocks 2 and 3 give you the progression you've been missing toward the muscle-up, the handstand and the front lever.

What format does it come in?+

A PDF you can download the moment you pay. Print it, or keep it on your phone while you train.

Is this for women too?+

Yes. The progressions are the same, and the reps are set by your own numbers, not by a template.

What if I can't do a single pull-up?+

Block 1 starts with the progressions that come before the pull-up. You'll get your first one inside the program.

What if it's not for me?+

You have 30 days. Train with it, and if it's not for you, email me and I'll refund you in full. No questions asked.

What's not included?+

A personalised meal plan and daily check-ins. That's what my one-on-one coaching is for. The ebook is the general plan anyone can start with.

$2712-week program · PDF
Start now