AI Training Plans for Calisthenics

Skill progression, strength and control — with your bodyweight only.

An AI calisthenics training plan from WoDSmith structures your bodyweight training around clear skill progressions — from pull-up to muscle-up, to handstand and front lever. The AI arranges push, pull and core sensibly, defines progression steps for every level and integrates isometrics and plyometrics. Instead of random exercises, you get a path that leads you step by step to the target movement. You enter your current level, your goal skills and your available equipment — none, a bar or rings — and the system builds concrete sessions from it. The plan adapts to your feedback and is available on web and the iOS app.

How WoDSmith programs it

The programming model thinks in skill progressions, not rep counts alone. WoDSmith breaks target movements such as muscle-up, handstand or front lever into manageable sub-steps and structures push, pull and core so that strength and control grow in parallel. Isometrics build the necessary holding strength, plyometrics the explosiveness — tuned to your level and your equipment, whether no gear, a bar or rings.

The AI individualizes around your current level and your goal skills. Once you clean a progression step, it unlocks the next; if you report fatigue or joint discomfort, it cuts volume or intensity. A typical week combines a push-focused session, a pull-focused session, dedicated skill work for your target movement, and core and mobility work, with recovery days planned in for the tendons.

A typical week

• Monday — Push focus: dips, pike push-ups and handstand holds
• Tuesday — Pull focus: pull-ups and muscle-up progression
• Wednesday — Rest day with mobility and wrist prep
• Friday — Skill session: front-lever steps and core isometrics
• Saturday — Full body with plyometrics and rings or bar

Who it's for

For anyone who wants to get stronger with their own bodyweight — from beginners aiming for clean pull-ups to advanced athletes working on muscle-up, handstand or front lever. Works without equipment as well as with a bar or rings. Less suited if your goal is pure max-strength powerlifting with heavy barbells. Available on web and the iOS app with a 7-day free trial.

Start your Calisthenics journey

7 days free — no subscription needed to start.