12-week home calisthenics plan for men

Becoming Him

Strength + Sculpt. Strength is found within. Dig deep.

Build a strong, athletic frame at home by mastering the foundations every advanced calisthenics move is built on.

Every workout written out, with sets, reps, rest and coaching cues
Clear progressions for every movement, so you always know your next step
Typeable Progress Tracker included

£39

Instant PDF download · Secure checkout

Add Fuel the Temple, our nutrition guide, for £10 more.

Where this plan takes you

Skills you'll build

Strict push-upIncline push-ups → full push-ups → 3-second tempo push-ups

Pike push-upKneeling pike → pike push-ups → feet-raised pike push-ups

Bulgarian split squatChair squats → bodyweight squats → loaded split squats

Hollow body holdDead bugs → long-lever dead bugs → a solid hollow hold

Look inside

See what you get

The journey

Three phases

Weeks 1–4

Forging the Frame

Form, control and foundational strength.

Weeks 5–8

The Sharpening

Strength endurance, muscle tone and variety.

Weeks 9–12

The Becoming

Power, definition and athletic strength.

What's inside

More than workouts

Structured workouts with sets, reps, rest and coaching cues
A Progression Ladder for squat, hinge, push, vertical push, pull and core
Four specific warm-ups, a cool-down protocol and recovery protocols
Lighter weeks and fitness tests, including max pike push-ups to track your pressing strength
Fuel Your Training: protein targets and simple nutrition habits
A readiness check with wrist, shoulder and jumping guidance
The Becoming Him Progress Tracker, typeable or printable

What you'll need

An exercise mat, a long resistance band with a door anchor, a mini loop band, a sturdy chair or step, and a loaded backpack or dumbbells. Recommended: a doorway pull-up bar.

FAQ

Before you start

Do I need a gym?

No. Becoming Him is built for home with a mat, resistance bands, a chair and a loaded backpack or dumbbells. A doorway pull-up bar is recommended.

I'm a complete beginner. Is this for me?

Yes. Every movement has four levels, so you start where you are and move up when you're ready.

How do I get my plan?

A download link appears straight after checkout and is emailed to you.

Can I use it on my phone?

Yes. The tracker has typeable fields; on a phone, open it in a PDF app such as Adobe Acrobat Reader.

Can I get a refund?

Because the plans are instant downloads, we can't refund once downloaded. If your file is faulty, email us and we'll fix it. See the Refund Policy.

Becoming Him: Strength + Sculpt

Start today

79-page plan and 19-page typeable Progress Tracker. Your download link appears straight after checkout and is emailed to you.

Please read the Health Disclaimer before starting. Digital product: once downloaded, it can't be returned (see our Refund Policy).

£39