THE TIMOTHENICS METHOD
The Timothenics System
Timothenics is simple on purpose: four 30-minute calisthenics sessions, one busy week, and a level system you unlock like a game.
Weekly structure
Every week you run the same core structure:
Push 30
chest, shoulders, triceps
Pull 30
back, biceps, grip
Legs 30
quads, glutes, hamstrings, calves
Skills 30
handstand, core, levers, control
Each session is built on the same framework: 5–20–5
5 minutes: warm-up & activation
20 minutes: focused strength work
5 minutes: finisher / core / mobility
No 90-minute marathons. No "what should I do today?" You just show up, hit the session, and log your progress.
Levels you unlock, not workouts you repeat
Timothenics is designed to feel more like a progression game than a random workout plan.
Each track—Push, Pull, Legs, Skills—has three levels:
Beginner
Intermediate
Advanced
You don't just move on because time passed. You unlock the next level by hitting clear standards.
Example (Push Track)
→Level 1 → Level 2 unlock:
- 3 × 12 clean push-ups
- 3 × 10 incline or knee variations with full range
- Solid core position (no sagging)
→Level 2 → Level 3 unlock:
- 3 × 10 decline or deficit push-ups
- Strong control in harder angles (pike / pseudo planche, etc.)
As you level up, the session stays 30 minutes, but the movements get more advanced, the volume and tempo change, and the tension and control go way up. The same idea applies to Pull, Legs, and Skills.
Skill-based rewards: handstand, pull-up, pistol & more
Instead of vague "get better" goals, Timothenics revolves around specific unlocks—skills you earn by doing the right work consistently.
Pull Track
- →Unlock your first band-assisted row standard
- →Unlock your first strict pull-up
- →Unlock multiple clean pull-ups and lever foundations
Legs Track
- →Unlock deeper, controlled squats
- →Unlock strong split squats and Bulgarians
- →Unlock pistol squat progressions
Skills Track
(Handstand Example)
The Skills session is where you chase unlocks like the handstand:
- Level 1 – Prep:hollow body holds, wall planks/pike holds, wrist + shoulder prep
- Level 2 – Wall Handstand:chest-to-wall holds, box pike holds, line drills
- Level 3 – Freestanding Work:kick-ups, short freestanding holds, balance drills
It's not just "do handstand stuff." It's: run the sessions, meet the criteria, unlock the next tier.
How it feels as a user
Instead of "Here's a PDF, do 3 × 10 of this forever," Timothenics is:
Four 30-minute "missions" each week
Push, Pull, Legs, Skills
Tracks with levels
so you always know where you are
Unlock tests
so you always know what you're working toward
Skill rewards
like your first pull-up, deeper squats, and real handstand progress
Your day stays busy. Your training stays short. Your progress feels like leveling up in a game—not guessing in the dark.
Ready to unlock your first level?
Start with the free 7-Day Plan and experience the level-based system firsthand.