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Welcome to Calisthenics Foundation 3 - Earth, our home planet!

This intermediate program combines weights and calisthenics with the primary goal of building muscle. Carefully selected exercises and progressions aim to maximize muscle growth in areas relevant to calisthenics while targeting weak links often overlooked in pure bodyweight training. While it remains a calisthenics course at its core, you have the flexibility to perform exercises purely bodyweight or combine them with free-weight exercises and machines. The possibilities and combinations are endless, allowing you to tailor the program to your preferences and equipment availability.

As with all our programs, you'll find numerous regressions and progressions to adapt the training to your level. However, it's highly recommended to have completed CF1 (Mercury) and CF2 (Venus) beforehand or possess a solid base of fundamental general strength. The program spans 8 weeks with a Push, Pull, and Legs Split, requiring 6 training sessions per week. Additionally, every other week presents a challenge focusing on core and scapula stability, with elements of endurance work included. Week 8 offers a deload week to minimize fatigue and allow your body to adapt before the final assessment.

To embark on this journey, you'll need a Pull-up bar, A Dip Bar, a Set of Parallettes, resistance bands, an elevated surface like a box or a bench, a wall, Gymnastics rings, and resistance bands. Access to a complete gym is ideal for those opting for weighted variations, but just a barbell, plates, and some dumbbells should also be sufficient.

We are incredibly excited to witness your progress on Earth, our home planet, as we continue our journey through the solar system!

See you on day one, family!