Beginner
Level 1 of 64 exercises
Ground (hands or body)
2 exercises
Ground (hands or body)
2 exercises

Pushup eccentric
or Parallettes

Band-assisted pushup
or Long resistance band, Parallettes
Rings
1 exercise
Rings
1 exercise

Incline row
or Dip station, Parallel bars +2
Plyo Box
1 exercise
Plyo Box
1 exercise

Incline pushup
or Chair, Bench
Novice
Level 2 of 619 exercises
Ground (hands or body)
8 exercises
Ground (hands or body)
8 exercises

Pushup
or Parallettes

Crow pose
or Parallettes

Diamond pushup
or Parallettes

Pike pushup
or Parallettes

Wide pushup
or Parallettes

Weighted pushup
or Weight vest, Parallettes

Band-resisted pushup
or Long resistance band, Parallettes

One-leg l-sit
or Dip station, Parallel bars +1
Rings
7 exercises
Rings
7 exercises

Band-assisted rings pullup
or Long resistance band, Hangboard +3

Horizontal row
or Dip station, Parallel bars +2

Pronated grip horizontal row
or Dip station, Parallel bars +2

Supinated grip horizontal row
or Dip station, Parallel bars +2

Pullup eccentric
or Hangboard, Doorway or unstable pullup bar +2

Rings horizontal row

Band-assisted pullup
or Long resistance band, Hangboard +3
Parallettes
2 exercises
Parallettes
2 exercises

Parallettes L-sit

Parallettes one-leg L-sit
Plyo Box
1 exercise
Plyo Box
1 exercise

Chair l-sit
or Chair, Bench
Stability ball
1 exercise
Stability ball
1 exercise

Stability ball incline pushup
Intermediate
Level 3 of 68 exercises
Ground (hands or body)
1 exercise
Ground (hands or body)
1 exercise

L-sit
or Dip station, Parallel bars +1
Rings
6 exercises
Rings
6 exercises

Pullup
or Hangboard, Doorway or unstable pullup bar +2

Wide row
or Dip station, Parallel bars +2

Neutral grip pullup
or Hangboard, Doorway or unstable pullup bar +2

Chinup
or Hangboard, Doorway or unstable pullup bar +2

Rings pullup

Weighted pullup
or Weight vest, Ankle weight +5
Pullup bar
1 exercise
Pullup bar
1 exercise

Close grip pullup
Advanced
Level 4 of 61 exercise
Pullup bar
1 exercise
Pullup bar
1 exercise






