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Elite Bodyweight Mastery

fitness_center 61 Workouts
view_list 12 Weeks
calendar_today 5-6x per week
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About This Program

A 12-week elite bodyweight program for advanced athletes. Master handstand push-ups, pistol squats, and explosive movements while achieving peak bodyweight strength without any equipment.

Equipment Needed

check_circle No Equipment

Program Phases

Phase 1

Weeks 1 - 4

High volume on advanced movements including handstand push-ups and one-arm progressions.

Phase 2

Weeks 5 - 8

Master freestanding and advanced skills with intensive skill practice.

Phase 3

Weeks 9 - 12

Achieve elite bodyweight skill mastery with peak volume and intensity.

Program Structure

1

Week 1

6 workouts
1

Push Elite

schedule 1h 44m shoulders, triceps +3
2

Legs Elite

schedule 2h 9m legs, abs
3

Skills & Core + Pull

schedule 1h 58m shoulders, abs +2
4

Push Volume

schedule 2h shoulders, triceps +3
5

Full Body Power + Pull

schedule 2h 4m shoulders, legs +4
6

Active Recovery + Pull

schedule 1h 14m shoulders, chest +4
2

Week 2

6 workouts
1

Push Progression

schedule 1h 53m shoulders, triceps +4
2

Legs Progression

schedule 2h 17m legs, abs
3

Skills Focus + Pull

schedule 2h 3m shoulders, abs +2
4

Push Volume

schedule 2h 21m shoulders, triceps +3
5

Full Body Power + Pull

schedule 2h 45m shoulders, legs +4
6

Active Recovery + Pull

schedule 1h 18m shoulders, chest +4
3

Week 3

6 workouts
1

Push Elite Volume

schedule 2h 4m shoulders, triceps +3
2

Legs Elite Volume

schedule 2h 21m legs, abs
3

Skills Volume + Pull

schedule 2h 9m shoulders, abs +2
4

Push Peak

schedule 2h 27m shoulders, triceps +3
5

Full Body Peak + Pull

schedule 2h 48m shoulders, legs +4
6

Active Recovery + Pull

schedule 1h 21m shoulders, chest +4
4

Week 4

3 workouts
1

Light Push

schedule 46 min shoulders, chest +3
2

Light Legs + Pull

schedule 1h 3m legs, back +1
3

Light Full Body + Pull

schedule 1h 15m shoulders, chest +4
5

Week 5

6 workouts
1

Push Skills

schedule 2h 8m shoulders, chest +4
2

Legs Skills

schedule 2h 47m legs, abs
3

Handstand Focus + Pull

schedule 1h 59m shoulders, abs +2
4

Push Volume

schedule 2h 15m shoulders, triceps +3
5

Full Body Elite + Pull

schedule 2h 14m shoulders, legs +4
6

Skills Practice + Pull

schedule 1h 35m shoulders, legs +4
6

Week 6

6 workouts
1

Push Skills Intensity

schedule 2h 14m shoulders, chest +4
2

Legs Skills Intensity

schedule 2h 57m legs, abs
3

Handstand Intensity + Pull

schedule 2h 6m shoulders, abs +2
4

Push Volume Intensity

schedule 2h 22m shoulders, triceps +3
5

Full Body Intensity + Pull

schedule 2h 53m shoulders, legs +4
6

Skills Practice + Pull

schedule 1h 41m shoulders, legs +4
7

Week 7

5 workouts
1

Push Peak

schedule 2h 19m shoulders, chest +4
2

Legs Peak

schedule 2h 59m legs, abs
3

Handstand Peak + Pull

schedule 2h 13m shoulders, abs +2
4

Push Volume Peak

schedule 2h 37m shoulders, triceps +3
5

Full Body Test + Pull

schedule 3h 1m shoulders, legs +4
8

Week 8

3 workouts
1

Light Push

schedule 49 min shoulders, chest +3
2

Light Legs + Pull

schedule 1h 7m legs, back +1
3

Light Full Body + Pull

schedule 1h 20m shoulders, chest +4
9

Week 9

6 workouts
1

Push Mastery

schedule 2h 5m shoulders, chest +4
2

Legs Mastery

schedule 2h 31m legs, abs
3

Skill Mastery + Pull

schedule 3h 7m shoulders, abs +1
4

Push Peak

schedule 2h 28m shoulders, triceps +3
5

Full Body Peak + Pull

schedule 3h shoulders, legs +4
6

Active Recovery & Skills + Pull

schedule 1h 50m shoulders, legs +4
10

Week 10

6 workouts
1

Push Mastery Peak

schedule 2h 12m shoulders, chest +4
2

Legs Mastery Peak

schedule 2h 37m legs, abs
3

Skill Mastery Peak + Pull

schedule 3h 17m shoulders, abs +1
4

Push Peak

schedule 2h 36m shoulders, triceps +3
5

Full Body Mastery + Pull

schedule 3h 12m shoulders, legs +4
6

Active Recovery + Pull

schedule 1h 58m shoulders, legs +4
11

Week 11

5 workouts
1

Push Final

schedule 2h 15m shoulders, chest +4
2

Legs Final

schedule 3h 10m legs, abs
3

Skill Final + Pull

schedule 2h 42m shoulders, abs +1
4

Push Volume Final

schedule 2h 40m shoulders, triceps +2
5

Full Body Final + Pull

schedule 3h 14m shoulders, legs +4
12

Week 12

3 workouts
1

Assessment Prep Push

schedule 1h 16m shoulders, triceps +3
2

Assessment Prep Legs + Pull

schedule 1h 43m legs, back +1
3

Graduation Assessment

schedule 1h 13m shoulders, legs +4

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