Body Transformation is primarily about building muscle. It is essentially a "bodyweight bodybuilding" program. We have included split training and many different intensity techniques, scientifically proven and often used in bodybuilding (drop sets, cluster sets, and supersets). The program does not include specific skills training but works with basic-to-intermediate exercises, scaled to meet your level of performance and bring you optimal stimulus for muscle growth. In contrast, Complete Calisthenics is more about mastering your body weight with strength, coordination, and balance. The nature of the exercises varies from those found in the Body Transformation program. A good example is a handstand, which is mostly about balance and not the best exercise for building muscle. Complete Calisthenics also prepares you for more advanced skills and includes direct training for exercises like handstand push-ups, planche, front & back lever, and so on. You will also build some muscle. However, if gaining muscle is your goal, the Body Transformation program is the right program for you. Alternatively, with Complete Calisthenics, you can lower your risk of injuries and learn stunning skills.

For the Body Transformation program, you need something to do pull-ups on, like a pull-up bar or a pair of rings. Additionally, you will need parallel bars and/or a dip station, or a similar setup. Use resistance bands if you want to make some exercises harder, or add additional weights with a weight belt. For leg training, we also recommend a barbell with different weights for weighed exercises, for example, weighted squats and lunges, and so on.

The program begins with explanation videos, describing how the program works. There are additional explanations about nutrition, regeneration, mobility, warm-up, and cool-down. The program curriculum is divided into 5 unique phases. The first is a preparation phase to prepare your body for more training. Each phase consists of 5 weeks, including 4 training weeks, and 1 test week. The test week is also a deload week, which helps to optimize your improvements. The program gives you a rep requirement amount for each exercise. You should be able to meet this number. You will start with test weeks, where you will be allowed to find out which exercise progressions you need to use - easier or more challenging - to meet the required rep range. All exercises are shown as movement directions, for example, instructions will tell you to do a horizontal push. Therefore you can use different exercises, which we explain in full before each phase. In the test weeks, you will find downloadable sheets, which you can use to evaluate your training and see your total progress when you're finished.

The Body Transformation program has different phases that use different methods to reach different adaptations in your body. With this in mind, the workouts in each phase have different durations. Some sessions might only need 45 minutes or less, while others might need 90 minutes or more.

Training times vary between 2 and 6 days per week.

You can start the course whenever you are ready. You will train for over 2 years from your start date.

How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like, across all devices you own.

Improvement depends on your current level, your lifestyle, stress, sleep patterns, your coordinative abilities, and other factors. You should normally see progress within about 6 weeks, but this timeframe can also be faster or slower. If you feel your progress is slower, and you can't fulfill the requirements for the next level, you can always repeat your current level to improve.

No. This program is ideal for anyone who wants to build muscle, learn calisthenics skills, and improve their strength and coordination. All users can choose different levels of difficulty for each exercise, and adapt each exercise to their level, no matter their gender.

The Body Transformation course does not include the mobility program or a nutrition guide. But you can order the Body Transformation program and add the Nutrition Upgrade. You can also combine the Body Transformation course with our Mobility program, which can be used as a warm-up before your training, a cool-down afterward, or even for separate sessions.

This is a highly individual decision. You might be able to practice other sports at the same time, but you risk overtraining if you do too much. We recommend not pursuing other athletic goals at the same time because the more you do, the lower the quality of each activity. It is difficult to concentrate on several athletic goals and expect quality across the board. It's up to you: choose focused, singular results, or balance extra work across several goals at the same time.

This depends on your injury. For example, if you have an injured foot, you could do pull-ups. But if you have stiff back muscles, you should not train. And if you have some kind of infection you should let your body recover and avoid training. Please consult your doctor, physiotherapist or another licensed medical professional. You might also find information related to your injury on via the internet, but please be mindful of misleading information or online medical scams.