PROGRAMS
Programs
Timothenics programs are built around four 30-minute sessions a week—Push, Pull, Legs, and Skills—organized into levels you unlock like a game. You start where you are and climb through Beginner, Intermediate, and Advanced by meeting clear standards.
Timothenics 7-Day Start
A free 7-day introduction to the Timothenics system. Four 30-minute sessions that show you what Push, Pull, Legs, and Skills feel like—with minimal gear and clear structure.
- 7 days of guided 30-minute sessions
- Train at home or at a park
- Perfect way to test the system before committing
Timothenics 30 – Levels Program
An 8-week, level-based calisthenics system built around four 30-minute sessions per week. Progress through Beginner, Intermediate, and Advanced levels in the Push, Pull, Legs, and Skills tracks—and unlock specific abilities along the way.
- 4 × 30-minute "missions" each week: Push, Pull, Legs, Skills
- Three levels in each track: Beginner, Intermediate, Advanced
- Clear unlock standards so you know exactly when to level up
- Skill-based rewards like your first pull-up, deeper squats, and handstand progress
Example unlocks
Pull Track
- →Unlock your first strict pull-up
- →Then multiple clean reps
Legs Track
- →Progress from stable squats to stronger single-leg work
Skills Track
- →Move from hollow holds and wall prep to wall handstands
- →Eventually freestanding holds
Why level-based training works
Clear Standards
You know exactly what you need to hit to level up. No guessing, no vague "get better" goals.
Measurable Progress
Track your journey from beginner movements to advanced skills. See your progress in real achievements.
Intrinsic Motivation
Unlocking skills feels like leveling up in a game. The progress itself becomes the reward.
No Plateaus
Always working toward the next unlock. There's always a clear next step in your progression.
Structured Freedom
The framework is fixed, but you progress at your own pace. No rushing, no falling behind.
Sustainable Intensity
30-minute sessions mean you can train consistently without burning out or sacrificing your life.
Ready to start leveling up?
Test the system with the free 7-Day Start, or jump straight into Timothenics 30 and start unlocking skills.