Programs / Foundation
AEP Foundation
Four weeks to build the base patterns and the volume to train with structure.
- Duration
- 4 weeks
- Level
- Beginner
- Sessions
- 3 / week
- Session length
- 35–50 min
- Equipment
- Bar + bench or dips
- Objective
- Base strength and movement patterns
The objective
Build consistent technique and base volume in the fundamental calisthenics patterns, so you are ready to follow a full training cycle.
Who it's for
- You are new to calisthenics or returning after a long break.
- You can't yet do 5 strict pull-ups or 6 dips.
- You want to learn a structured way of training from day one.
Not for
- Athletes who already meet the AEP Performance 01 prerequisites.
- Anyone managing an injury without guidance from a qualified professional.
Prerequisites
- Able to hang from a bar for 20 seconds
- Able to do push-ups (from the knees is fine)
- Able to train without pain
Not there yet?
Equipment
- Pull-up bar
- Bench, box or dip station
Optional: Resistance band
How the cycle is structured
- Week 1Learn
Technique standards and session format.
- Weeks 2–3Build
Planned increases in volume.
- Week 4Test
Check your numbers against the Performance 01 entry standards.
Sample session
| Block | Content | Prescription |
|---|---|---|
| Warm-up | Joint preparation | TBC |
| Vertical pull | e.g. negative or band-assisted pull-up | TBC |
| Push | e.g. incline or full push-up | TBC |
| Legs | e.g. split squat | TBC |
| Core | e.g. hollow hold | TBC |
| Log | Record reps and session rating | TBC |
Shows the session format. Exact sets, reps, rest and progression rules are in the program.
Inside the PDF
Illustrative mockups — final PDF layouts in development
What's included
- 4-week program PDF, optimised for phone and print
- Technique standards for each base movement
- Session-by-session prescriptions
- Regressions and progressions for every exercise
- Printable progress log
Questions
I can't do a single pull-up. Is this for me?
Yes, as long as you can hang from a bar. The program uses regressions until you can perform full repetitions.
Can I train at home?
Yes, if you have a doorway or wall-mounted pull-up bar and a sturdy bench or chair for dips.
Does it include coaching?
No. The program is self-guided. Targets are scaled to your test results, but it is not individual coaching.