Base athlete
0€Free forever
- Access to 500 sessions, all goals and levels
- Dictionary with +700 exercises
- Limited creation of own sessions (max 3)
- Limited exercise video playback (10/day)
- Unlimited workouts
Bodyweight progression, engineered
The calisthenics app that moves with you
Train calisthenics with the most complete bodyweight app. Programs for your first muscle-up, front lever and handstand. Start free, get stronger, become who you want to be.
Live skills unlocked18,240First muscle-up
Today's focus
Back lever strength
- 500
- Training sessions
- 35+
- Skill programs
- 620+
- Exercises
- 2M+
- Athletes
Programs
Our library of +35 programs is the most varied and specific in the world of calisthenics.
12 weeks · Intermediate
Front lever strength
16 weeks · Advanced
Planche foundations
All levels
Handstand by strength
12 weeks · Beginner
Fullbody muscle building
Intermediate
Chest and triceps
Intermediate
Back and biceps
Intermediate
Weighted pull-up 1.5x
Advanced
Streetlifting prep
8 weeks · Beginner
Rings strength base
20 weeks · Advanced
Iron cross path
Objective
Manage to make at least one hefesto with good technique.
Frequency
See program guidanceFirst session duration
23 min
Program
23 estimated weeks
Estimated finish
23 weeks from your start
This date reflects the planned duration, not a guaranteed date.
Programme span
Active: weeks 1-2
Week 1Week 23
Learn the base pulling, pushing and hanging patterns at controlled tempo before adding volume. Every rep is a position check: scapulae set, ribs down, no swinging.
Focus
- Supine tucked back pull, 3 × 6 with a 2 s lower
- Scapular pulls on a bar, 3 × 8 with full protraction
- Incline push-ups with a 3 s eccentric, 3 × 8
- Hollow hold, 4 × 20 s with a flat lower back
Weeks 1-2 of 232 wkBuild the work capacity and grip endurance that keep sets clean past rep ten. Volume rises, rest shortens, and form is the gate for every added set.
Focus
- Korean dips, 4 × 8 with straight wrists and a hard lockout
- Australian rows at 45°, 3 × 12
- Tempo negatives: 4 s lowering, 3 × 5
- Interval walk-outs, 6 rounds of 30 s work and 30 s rest
Weeks 3-4 of 232 wkLoad the tendons and joints that take the most stress in straight-arm and inverted work: elbows, shoulders and wrists. Prehab is programmed, not optional.
Focus
- Wrist prep circuit, 2 min before every session
- Scapular pulls with a 3 s hold at the top, 3 × 6
- Band external rotation, 3 × 15 per side
- Dead hang with active shoulders, 3 × 30 s
Weeks 5-6 of 232 wkVolume climbs toward 12 to 15 quality reps per movement, and mobility work moves into the main session instead of living at the end of it.
Focus
- Pike push-up to a deficit, 4 × 6
- Korean dips, 5 × 10 with a controlled bottom position
- Straddle hamstring stretch, 2 × 60 s per side
- Tuck front lever holds, 4 × 10 s
Weeks 7-9 of 233 wkIntroduce the hefesto pull with a band or a partner. The goal is stacking clean reps while the pull path, elbow angle and grip stay identical from rep one to rep five.
Focus
- Band-assisted hefesto pull, 4 × 5
- Partial hefesto pull through the top 60%, 3 × 6
- Negative hefesto with a 5 s lower, 3 × 3
- Rest 120 s between heavy sets
Weeks 10-13 of 234 wkSlow the lowering phase to build the strength the full skill needs at the weakest point of the range. The top position is earned on the way down.
Focus
- Tempo negative hefesto with a 6 s lower, 4 × 3
- Front lever negatives with a 5 s descent, 4 × 4
- Korean dips with a 3 s eccentric, 4 × 6
- Hollow body rock, 3 × 30 s
Weeks 14-17 of 234 wkFull hefesto pulls with rep-count targets, then weighted and unassisted variations to test the skill under load. Week 23 closes with a readiness re-test and a deload.
Focus
- Full hefesto pull, 5 × 3 clean reps
- Weighted hefesto at +5 kg, 4 × 3
- Muscle-up readiness re-test in week 23
- Deload in week 23: 50% of working volume
Weeks 18-23 of 236 wk
Inside the session
Session engine
Your workout runs on one screen. Each movement lists its sets and reps, the muscles it targets, and a rest timer that starts the moment you finish a set. Nothing to memorise between efforts.
Rest timer
Every completed set starts a 60 second countdown, so recovery is never guessed.
Muscle heat
Each movement lights up the muscle groups it loads, so you see where the work lands.
Sets and reps
Tap each set as you finish it. The session tracks progress from first pull to last hold.
Estimated duration of 23 min depending on the rest periods you choose.
9:41100%
Movement patterns
- 23 min
- Back, Shoulders & Trapezius, Chest & Triceps
- Low bar, Pull up bar
Partial hefesto pull with support
4 sets x 8
01:00Korean dips
4 sets x 5
01:00Partial supine tucked back pull
4 sets x 3
01:00Supine tucked back lever
4 sets x 8s hold
01:00
STREETLIFTING TOOLS
Run the numbers
1RM weighted engine
Epley estimate, system weight
kg
kg
reps
Epley: system × (1 + reps / 30). Single rep equals system weight.
1RM system · Pull-up
128kg
- System
- 110 kg
- Added equiv.
- 48 kg
- Relative
- 1.60x BW
| % of 1RM | Load | Suggested reps |
|---|---|---|
| 95% | 122 kg | 1-2 |
| 90% | 116 kg | 3 |
| 85% | 109 kg | 4-5 |
| 80% | 103 kg | 6-7 |
| 75% | 96 kg | 8-10 |
| 70% | 90 kg | 11-12 |
Muscle-up readiness
Five inputs, live score
reps
reps
reps
sec
69/100
Verdict
Almost there
Drill explosive pulls to chest height and hold false grip work.
- Foundation0+
- Building40+
- Almost there65+
- Muscle-up ready85+
Pricing
Start for free, master it with Pro
Pro athlete
5.83€/month
5.83€/m equivalent, billed 69.99€ /year
- Access to +15 challenges
- Unlimited session creation
- +35 training programs (Your first muscle up, Front lever, Handstand by strength, Back lever, and 25 more)
- +23 EVO routines
All prices are in EUR. Prices vary by country and are confirmed at checkout.
App download
FAQ
Of flesh and bone — no artificial intelligence, we are one touch away.
Start with the Strength foundation program and the first two weeks of the 23-week roadmap. Each session tells you which progression to use, so you never guess between an easy and a hard version. Log every set in the session engine so the app can adjust the next workout to what you actually did, not what you planned.
For the core programs, none. Floor, wall and your own bodyweight cover push, pull, legs and core. A pull-up bar or a set of rings is optional and only unlocks the pulling and ring progressions. The app tags every exercise with the equipment it needs, so you can filter out what you do not have.
No. Every program has a full indoor version that runs in a room about two metres wide. Outdoor bars and parks are a bonus for variety, not a requirement. If you do train outside, the Hypertrophy and Weighted programs include rest and rep guidance for uneven or public surfaces.
Do not restart from zero. The challenge counts completed sessions, not calendar days, so the next session simply continues the sequence. Two missed days in a row will move you back one progression step to keep the work safe and sustainable.
Six families: Strength for building base force, Hypertrophy for muscle size, Weighted for loaded progressions, Statics and power moves for levers, planches and handstands, Rings for ring-specific skill and stability, and Endurance for conditioning and work capacity. You can run one family alone or combine two in a single week.
See a qualified medical professional before you train through an injury, a joint problem, a heart condition or any illness with fever. KRATOS.FIT is a training tool, not medical advice. Once you have clearance, the app offers a reduced-load recovery block with lower-impact alternatives for each movement.
The core app is free. It includes the first workout block of each program, the session engine with the rest timer, and both calculators. Premium unlocks the full 23-week roadmaps, the complete exercise library and progress analytics. Prices are listed in EUR on the pricing section above, and you can cancel at any time from your store account.
Yes. Every program has a no-equipment track built on the floor and a wall, with progressions for push-ups, squats, lunges, hollow holds and bridges. When you are ready for pulling and rings, the app shows you the first equipment-based step and the exact skill test that tells you it is time to move up.