Ready to master pull-ups?

This is your ultimate pull-up workout plan, designed to take you from 0 pull-ups to 20+ clean reps step by step.

In this complete guide, you’ll learn:

✅ How to get your very first pull-up

✅ The best pull-up equipment for beginners

✅ How to build strength and add more reps

✅ Progressions to double your numbers once you hit 5

✅ And how to unlock the muscle-up after you’ve built a solid pull-up base

Pull-ups are one of the best exercises for building a strong back, powerful arms, and unstoppable calisthenics strength.

Whether you’re a beginner or already doing a few reps, this video gives you the exact workout plan to keep progressing.

Watch the full video here and get your full pull up training roadmap!

Nicolas

PS: Join the Online Calisthenics Academy and train with me here!

Forget Size Goals, Train For Strength (Especially if You're a Beginner)

If you’re chasing size in your training without focusing on strength, it’s time to rethink about your goals.

Here’s the truth: if you’re training naturally, without performance-enhancing drugs, or having some prime genetic talent, building real, long-lasting muscle comes from getting strong.

Not from pumping out endless sets of curls or chasing the pump with high reps and light weights.

This isn’t just about opinion.

It’s about how the human body works. So if you’re trying to build muscle, improve your physique, and stay athletic over the long haul, strength training is the foundation you need.

Strength First, Always

As a natural athlete, your body responds to stress that demands adaptation.

That means your muscles grow when they’re challenged with intensity, heavier loads, harder movements, real resistance.

Think less about “looking big” and more about getting strong. Because when you train for strength, ...

Should You Do 100 Reps All at Once or Throughout the Day?

If your goal is to build strength and muscle with calisthenics, you need to get real about how you train, and when.

A question that a lot of people ask me is: Should I do 100 reps in one go, or spread them out throughout the day?

The answer is simple. If you’re training for hypertrophy, muscle growth, you need to concentrate your effort.

That means doing your reps in a dedicated workout window, not scattered across 12 hours.

Let’s break down exactly why this matters, and what you should be doing instead.

For Hypertrophy, Timing Matters

Muscle growth thrives on intensity, fatigue, and focused effort.

The stimulus needs to be strong enough to signal your body to adapt. That’s what triggers hypertrophy.

When you perform 100 reps across multiple sessions in the day, you're not creating enough mechanical tension or fatigue.

You’re staying fresh, and that’s the problem.

Training like this is better suited for general mo...

Here is How to lose 20 pounds within 3 to 6 months!

It's not rocket science or a miracle.

It’s a simple recipe that includes: building muscle, eating right, moving more, and staying consistent.

The tricky part is to actually stick to the plan for long enough.

In this video I’ll show you exactly what to do and how to plan your workouts to crush it in just 3 to 6 months!

Results are guaranteed.

Watch the video here!

Nicolas

PS: Train with me here!

Push-ups are a staple exercise for building upper body and shoulder strength.

Limited shoulder mobility is usually the main factor that hinders your progress

This video dives into three calisthenics exercises designed to target your shoulders and chest, while simultaneously improving your shoulder mobility.

You will gain: scapular control, over head mobility and explosivity/agility

By incorporating these drills into your workout, you'll unlock a new level of shoulder power and mobility.

Watch the full video here!

Nicolas

PS: Train with me here!

Best Pull-Up Equipment for Beginners!

If you’ve been stuck on pull-ups or don’t even have the right set up to start, this is for you.

I just released a new video breaking down the best equipment for pull-ups, from zero-gear hacks to more advanced tools you can use at home or outdoors.

Whether you’re a total beginner or already working on your pull ups, the right setup changes everything.

🎥 Watch the video here and upgrade your pull-up game!

Let’s go!

Nicolas

PS: Train with me here!