Calisthenics performance programs
Structured 4- and 8-week calisthenics programs with clear entry standards, a benchmark to start from and a progression you can follow at the park or the gym.
Adapt · Endure · Progress
Why structure
Random workouts feel productive. Six months later, the numbers are the same.
Progress in calisthenics comes from doing the right amount of work, consistently, and increasing it at a rate you can recover from. That's hard to manage one workout at a time.
AEP programs make those decisions for you in advance — what to do, how much, when to push and when to back off — and give you a way to check that it worked.
Choose your objective
We launch with a focused catalogue: one program to build your base, one to build your capacity.
Improve relative strength, upper-body muscular endurance and performance under fatigue, with explosive pulling and muscle-up practice where you're ready for it — measured against your own benchmarks.
Build consistent technique and base volume in the fundamental calisthenics patterns, so you are ready to follow a full training cycle.
In development. We'll release new programs only when they're ready.
Get updates →Program finder
Four questions. We'll match you to a program based on its prerequisites — or tell you honestly if nothing fits yet.
The AEP method
Four principles behind every program. Nothing exotic — just applied consistently.
Every cycle starts with standardised tests, so you know your starting point instead of guessing it.
Volume and density increase on a schedule you can see in advance — not when you happen to feel good.
Deload weeks and recovery guidance are part of the plan, not something you skip.
The cycle ends where it started: same tests, compared honestly, with a clear next step.
Programs
Strength. Endurance. Progress. Eight weeks of structured circuits, ladders and EMOMs, scaled to your own numbers.
Freefull program · guide + tracker
Four weeks to build the base patterns and the volume to train with structure.
Coming soon
Inside the PDF
Clear session pages you can read on your phone between sets, a full-cycle overview, and a log to record every benchmark.
Real pages from the AEP Performance 01 guide · provisional version
About AEP
AEP exists for athletes who already train hard and want that work to add up to something.
We write programs, not motivation. Every program states who it's for, what it requires and how you'll know it worked.
About AEP →Because good training structure shouldn't sit behind a paywall. Performance 01 is the complete program — guide, scaling system and tracker — with no payment, no account and no trial. If it helps you, the best thing you can do is share it.
Check the prerequisites on each program page, or use the program finder. If you can do 5 or more strict pull-ups, 6 or more dips and 10 or more push-ups, start with Performance 01. If not, start with Foundation.
Each program lists clear entry standards. If you are below them, the program will be too hard to follow as written; if you are well above them, it may not challenge you enough. We'd rather tell you that before you start.
Enter your email on the program page and your access page opens straight away, with the guide and the tracker. Bookmark that page — it's your link back to the program.
Yes. The guide is laid out to be readable on a phone at the park and prints cleanly on A4 or US Letter. The tracker is a web app: add it to your Home Screen and it works like an app, offline too.
Only on your device, in the browser you use. Nothing is sent to us. Use the tracker's Data tab to export a backup, for example before changing phone.
Free · The AEP Benchmark
A one-page test protocol and tracking sheet: the same benchmark every AEP program starts and ends with. Use it on its own, or to choose your program.
Choose a program that matches where you are today, follow it to the end, and re-test.