Bodyweight training skill library
150 exercises in 5 skill trees: every level has a main progression plus same-level variants. Each entry lists the technique, the equipment you need and the exact criteria to unlock the next level.
Skill trees
- Horizontal Push10 levels · 30 exercises
- Vertical Push10 levels · 30 exercises
- Vertical Pull10 levels · 30 exercises
- Horizontal Pull / Levers10 levels · 30 exercises
- Lower Body & Core10 levels · 30 exercises
Horizontal Push
- 1Wall Push-UpBodyweight onlyCommon
- 1Wide-Grip Wall Push-UpvariantBodyweight onlyCommon
- 1Band Chest PressvariantResistance bandsCommon
- 2Incline Push-UpBodyweight onlyCommon
- 2Knee Push-UpvariantBodyweight onlyCommon
- 2Incline Ring Push-UpvariantGymnastic ringsCommon
- 3Standard Push-UpBodyweight onlyCommon
- 3Wide Push-UpvariantBodyweight onlyCommon
- 3Parallette Push-UpvariantParallettesCommon
- 4Diamond Push-UpBodyweight onlyRare
- 4Decline Push-UpvariantBodyweight onlyRare
- 4Ring Push-UpvariantGymnastic ringsRare
- 5Archer Push-UpBodyweight onlyRare
- 5Typewriter Push-UpvariantBodyweight onlyRare
- 5Clap Push-UpvariantBodyweight onlyRare
- 6Pseudo Planche Push-UpParallettesRare
- 6Floor Pseudo Planche Push-UpvariantBodyweight onlyRare
- 6Turned-Out Ring Push-UpvariantGymnastic ringsRare
- 7Tuck PlancheParallettesRare
- 7Floor Tuck PlanchevariantBodyweight onlyRare
- 7Deficit Pseudo Planche Push-UpvariantParallettesRare
- 8Advanced Tuck PlancheParallettesEpic
- 8Floor Advanced Tuck PlanchevariantBodyweight onlyEpic
- 8Tuck Planche Push-UpvariantParallettesEpic
- 9Straddle PlancheParallettesEpic
- 9Floor Straddle PlanchevariantBodyweight onlyEpic
- 9Advanced Tuck Planche Push-UpvariantParallettesEpic
- 10Full PlancheParallettesLegendary
- 10Floor Full PlanchevariantBodyweight onlyLegendary
- 10Straddle Planche Push-UpvariantParallettesLegendary
Vertical Push
- 1Pike HoldBodyweight onlyCommon
- 1Elevated Pike HoldvariantBodyweight onlyCommon
- 1Band Overhead PressvariantResistance bandsCommon
- 2Pike Push-UpBodyweight onlyCommon
- 2Parallette Pike Push-UpvariantParallettesCommon
- 2Dive-Bomber Push-UpvariantBodyweight onlyCommon
- 3Elevated Pike Push-UpBodyweight onlyCommon
- 3Parallette Elevated Pike Push-UpvariantParallettesCommon
- 3Wall WalkvariantBodyweight onlyCommon
- 4Wall Handstand HoldBodyweight onlyRare
- 4Back-to-Wall Handstand HoldvariantBodyweight onlyRare
- 4Wall Handstand Shoulder TapsvariantBodyweight onlyRare
- 5Negative Wall Handstand Push-UpBodyweight onlyRare
- 5Paused Negative Wall Handstand Push-UpvariantBodyweight onlyRare
- 5Parallette Negative Wall Handstand Push-UpvariantParallettesRare
- 6Wall Handstand Push-UpBodyweight onlyRare
- 6Paused Wall Handstand Push-UpvariantBodyweight onlyRare
- 6Back-to-Wall Handstand Push-UpvariantBodyweight onlyRare
- 7Freestanding Handstand HoldBodyweight onlyRare
- 7Parallette Handstand HoldvariantParallettesRare
- 7Straddle Handstand HoldvariantBodyweight onlyRare
- 8Deficit Wall Handstand Push-UpParallettesEpic
- 8Slow Parallette Wall Handstand Push-UpvariantParallettesEpic
- 8Ring Wall Handstand Push-UpvariantGymnastic ringsEpic
- 9Freestanding Handstand Push-UpBodyweight onlyEpic
- 9Parallette Freestanding Handstand Push-UpvariantParallettesEpic
- 9Freestanding Handstand NegativevariantBodyweight onlyEpic
- 1090-Degree Push-UpParallettesLegendary
- 10Ring Handstand Push-UpvariantGymnastic ringsLegendary
- 1090-Degree Push-Up NegativevariantParallettesLegendary
Vertical Pull
- 1Dead HangPull-up barCommon
- 1Active HangvariantPull-up barCommon
- 1Ring Dead HangvariantGymnastic ringsCommon
- 2Scapular Pull-UpPull-up barCommon
- 2Wide-Grip Scapular Pull-UpvariantPull-up barCommon
- 2Ring Scapular Pull-UpvariantGymnastic ringsCommon
- 3Band-Assisted Pull-UpPull-up bar · Resistance bandsCommon
- 3Jumping Pull-UpvariantPull-up barCommon
- 3Band-Assisted Chin-UpvariantPull-up bar · Resistance bandsCommon
- 4Negative Pull-UpPull-up barRare
- 4Negative Chin-UpvariantPull-up barRare
- 4Ring Negative Pull-UpvariantGymnastic ringsRare
- 5Pull-UpPull-up barRare
- 5Chin-UpvariantPull-up barRare
- 5Ring Pull-UpvariantGymnastic ringsRare
- 6Chest-to-Bar Pull-UpPull-up barRare
- 6Wide-Grip Pull-UpvariantPull-up barRare
- 6Tempo Pull-UpvariantPull-up barRare
- 7Archer Pull-UpPull-up barRare
- 7Typewriter Pull-UpvariantPull-up barRare
- 7L-Sit Pull-UpvariantPull-up barRare
- 8Bar Muscle-UpPull-up barEpic
- 8Ring Muscle-UpvariantGymnastic ringsEpic
- 8Explosive Pull-UpvariantPull-up barEpic
- 9One-Arm Negative Pull-UpPull-up barEpic
- 9One-Arm Chin-Up NegativevariantPull-up barEpic
- 9Band-Assisted One-Arm Pull-UpvariantPull-up bar · Resistance bandsEpic
- 10One-Arm Pull-UpPull-up barLegendary
- 10One-Arm Chin-UpvariantPull-up barLegendary
- 10One-Arm Lock-Off HoldvariantPull-up barLegendary
Horizontal Pull / Levers
- 1Resistance Band RowResistance bandsCommon
- 1Single-Arm Band RowvariantResistance bandsCommon
- 1Band Face PullvariantResistance bandsCommon
- 2Incline Ring RowGymnastic ringsCommon
- 2Incline Bar RowvariantPull-up barCommon
- 2Underhand Incline Ring RowvariantGymnastic ringsCommon
- 3Horizontal Ring RowGymnastic ringsCommon
- 3Horizontal Bar RowvariantPull-up barCommon
- 3Underhand Ring RowvariantGymnastic ringsCommon
- 4Feet-Elevated Ring RowGymnastic ringsRare
- 4Feet-Elevated Bar RowvariantPull-up barRare
- 4Paused Ring RowvariantGymnastic ringsRare
- 5Archer Ring RowGymnastic ringsRare
- 5Archer Bar RowvariantPull-up barRare
- 5Ring Face-Pull RowvariantGymnastic ringsRare
- 6Tuck Front LeverPull-up barRare
- 6Ring Tuck Front LevervariantGymnastic ringsRare
- 6Tuck Front Lever RaisevariantPull-up barRare
- 7Advanced Tuck Front LeverPull-up barRare
- 7Ring Advanced Tuck Front LevervariantGymnastic ringsRare
- 7Advanced Tuck Front Lever RaisevariantPull-up barRare
- 8One-Leg Front LeverPull-up barEpic
- 8Ring One-Leg Front LevervariantGymnastic ringsEpic
- 8One-Leg Front Lever RaisevariantPull-up barEpic
- 9Straddle Front LeverPull-up barEpic
- 9Ring Straddle Front LevervariantGymnastic ringsEpic
- 9Straddle Front Lever RaisevariantPull-up barEpic
- 10Full Front LeverPull-up barLegendary
- 10Ring Full Front LevervariantGymnastic ringsLegendary
- 10Full Front Lever RaisevariantPull-up barLegendary
Lower Body & Core
- 1Bodyweight SquatBodyweight onlyCommon
- 1Wide-Stance SquatvariantBodyweight onlyCommon
- 1Banded SquatvariantResistance bandsCommon
- 2Hollow Body HoldBodyweight onlyCommon
- 2Front PlankvariantBodyweight onlyCommon
- 2Dead BugvariantBodyweight onlyCommon
- 3Bulgarian Split SquatBodyweight onlyCommon
- 3Reverse LungevariantBodyweight onlyCommon
- 3High Step-UpvariantBodyweight onlyCommon
- 4Hanging Knee RaisePull-up barRare
- 4Ring Hanging Knee RaisevariantGymnastic ringsRare
- 4Lying Leg RaisevariantBodyweight onlyRare
- 5Assisted Pistol SquatBodyweight onlyRare
- 5Box Pistol SquatvariantBodyweight onlyRare
- 5Assisted Shrimp SquatvariantBodyweight onlyRare
- 6Pistol SquatBodyweight onlyRare
- 6Shrimp SquatvariantBodyweight onlyRare
- 6Heels-Elevated Pistol SquatvariantBodyweight onlyRare
- 7L-SitParallettesRare
- 7Floor L-SitvariantBodyweight onlyRare
- 7Ring L-SitvariantGymnastic ringsRare
- 8Toes-to-BarPull-up barEpic
- 8Hanging Leg RaisevariantPull-up barEpic
- 8Toes-to-RingsvariantGymnastic ringsEpic
- 9V-SitParallettesEpic
- 9Floor V-SitvariantBodyweight onlyEpic
- 9L-Sit to V-Sit RaisevariantParallettesEpic
- 10Dragon FlagBodyweight onlyLegendary
- 10Dragon Flag NegativevariantBodyweight onlyLegendary
- 10Windshield WipersvariantPull-up barLegendary