Join Timothenics for $1
Four 30-minute sessions a week. Level-based progression. Unlock skills like handstands, pull-ups, and advanced calisthenics moves.
How Timothenics works
Timothenics is built around four 30-minute "missions" each week: Push, Pull, Legs, and Skills. Every session follows the same 5–20–5 structure so you always know what to do when it's time to train.
Push 30
chest, shoulders, triceps
Pull 30
back, biceps, grip
Legs 30
quads, glutes, hamstrings, calves
Skills 30
handstand, core, levers, control
All sessions use the 5–20–5 framework: 5 minutes warm-up, 20 minutes focused strength work, 5 minutes finisher or core.
Levels you unlock, not workouts you repeat
Each track—Push, Pull, Legs, and Skills—has three levels: Beginner, Intermediate, and Advanced. You don't just move on because time passes. You unlock the next level by hitting clear standards, like clean push-up reps, controlled rows, or specific hold times.
Beginner
Intermediate
Advanced
As you level up, the sessions stay 30 minutes, but the movements get more advanced, the tension increases, and your skills and physique follow.
What you can unlock
Get the Free 7-Day Plan
Test the system with seven days of guided 30-minute sessions. See how Push, Pull, Legs, and Skills fit into your actual schedule.