Programs / Performance
AEP Performance 01
Strength. Endurance. Progress. Eight weeks of structured circuits, ladders and EMOMs, scaled to your own numbers.
- Duration
- 8 weeks
- Level
- Intermediate → advanced
- Sessions
- 4 / week
- Session length
- 45–60 min
- Equipment
- Bar + parallel bars
- Objective
- Strength-endurance and work capacity
Freefull program · guide + tracker
The objective
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.
Who it's for
- You train calisthenics at least three times a week and want your numbers to move again.
- You like hard circuits, ladders and EMOMs — and want them organised into a real progression.
- You want muscle-up practice without muscle-ups being a requirement.
Not for
- Beginners — start with AEP Foundation.
- Athletes looking for a pure max-strength or skills (planche, lever) programme.
- Anyone managing an injury without guidance from a qualified professional.
Prerequisites
- 5 or more strict pull-ups
- 6 or more full-range parallel-bar dips
- 10 or more push-ups to standard
- At least 6 months of regular training
- No current injury or pain in these movements
- Muscle-ups not required — alternatives included
Not there yet? AEP Foundation builds these standards.
Equipment
- Pull-up bar
- Parallel bars or dip station
Optional: Straight bar, Low bar, Bench or box
How the cycle is structured
- Week 0Test
Technical maximums set your targets.
- Weeks 1–2Baseline
Learn the formats; record Benchmark 5.
- Week 3Build
Selective increase in volume.
- Week 4Deload
About a third less volume.
- Weeks 5–6Intensify
Reps, then density.
- Week 7Peak
Highest planned workload.
- Week 8Re-test
Same tests, same conditions.
The AEP Rep Scaling System
Everyone follows the same 32 sessions. Nobody does the same reps.
Before Week 1 you test your maximum strict pull-ups, dips and push-ups. Each result selects three targets that stay fixed for the cycle: T for circuit rounds and ladders, E for EMOMs (about 80% of T), and S for slow tempo strength work. Muscle-ups are scaled separately — a pull-up max doesn't tell you you're ready for them.
| Your max | T | E | S |
|---|---|---|---|
| 5–6 | 2 | 2 | 1 |
| 7–9 | 3 | 2 | 2 |
| 10–12 | 4 | 3 | 3 |
| 13–15 | 5 | 4 | 4 |
| 16–18 | 6 | 5 | 5 |
| 19–21 | 7 | 6 | 6 |
| 22+ | 8 | 6 | 7 |
| Your max | T | E | S |
|---|---|---|---|
| 6–9 | 3 | 2 | 2 |
| 10–14 | 5 | 4 | 3 |
| 15–19 | 7 | 6 | 5 |
| 20–24 | 9 | 7 | 7 |
| 25–29 | 11 | 9 | 9 |
| 30–34 | 13 | 10 | 11 |
| 35+ | 15 | 12 | 13 |
| Your max | T | E | S |
|---|---|---|---|
| 10–14 | 5 | 4 | 3 |
| 15–19 | 7 | 6 | 5 |
| 20–24 | 9 | 7 | 7 |
| 25–29 | 11 | 9 | 9 |
| 30–39 | 14 | 11 | 12 |
| 40–49 | 17 | 14 | 15 |
| 50+ | 20 | 16 | 18 |
Sample session: W1D3 Upper Body Endurance
Introduce the AEP ladder: four ascending rungs of pull, dip and push, then four combo rounds.
T = your round target · Rung = your ladder reps for that rung · MU = your muscle-up set or alternative. The tracker turns these into your exact numbers.
| # | Exercise | Prescription |
|---|---|---|
| 1 | Pull-up | Rung |
| 2 | Parallel-bar dip | Rung |
| 3 | Push-up | Rung |
Each rung: pull-ups, dips, push-ups back to back, then rest 60 s. Rung reps come from your ladder table (round(T × rung ÷ 4), minimum 1).
| # | Exercise | Prescription |
|---|---|---|
| 1 | Muscle-up or alternative | MU |
| 2 | Pull-up | T |
| 3 | Parallel-bar dip | T |
| 4 | Push-up | T |
Muscle-up first while you are freshest. Level 1 athletes do muscle-ups in the first two rounds only, then the alternative.
| # | Exercise | Prescription |
|---|---|---|
| 1 | Hanging knee raise | 10 |
| 2 | Hollow body hold | 30 s |
Inside the PDF
Real pages from the AEP Performance 01 guide · provisional version
What's included
- Training guide PDF (60 pages) in two editions: dark for your phone, light for printing
- 32 fully specified sessions plus the pre-programme test
- AEP Rep Scaling System: targets selected from your own maximums
- Muscle-up levels, session caps and alternatives
- Digital tracker web app: personalised sessions, training log and progress dashboard — install it on your phone, works offline
- Initial and final benchmarks, training log pages and review
Freefull program · guide + tracker
Questions
Do I need to be able to do muscle-ups?
No. Your muscle-up level comes from the pre-programme test. If you can't do clean muscle-ups yet, every muscle-up set uses an alternative chosen for you: explosive chest-to-bar pull-ups, high pull-ups or a transition drill.
How are my reps decided?
You test your maximum pull-ups, dips and push-ups before Week 1. The scaling tables turn each result into three targets — round (T), EMOM (E) and strength (S) — that stay fixed for the cycle. The tracker does this for you.
How long are the sessions?
45–60 minutes for most athletes, including warm-up, rest and cool-down. Athletes with lower targets finish some sessions sooner; deload and test days are shorter by design.
Is it really free?
Yes. No payment, no account, no trial — just your email. You get the full program straight away: the guide in two editions and the tracker.
Where does my tracker data go?
Nowhere. The tracker runs in your browser and stores your data on your device only. You can export a backup at any time.
Does it include coaching?
No. The program is self-guided. Targets are scaled to your test results, but it is not individual coaching.