Calisthenics for beginners · Coming to iPhone

From your first push-up to your first pull-up. One step at a time.

Upside is a coach in your pocket. It tells you which exercise to do today, how to do it right, and when you are ready for the next step.

Join the beta See how it works

01 / How it works

Know what to train. Every single day.

  1. 01

    Take the 5-minute level test

    A few max sets and a plank on the clock. Upside places you on the right step of every ladder, so you never start too easy or too hard.

  2. 02

    Train the session it builds for you

    Two to four times a week, 20 to 45 minutes. Each exercise comes with three cues, the two most common mistakes and a rest timer.

  3. 03

    Pass a test set, unlock the next step

    No guessing. Hit the target in a test set and you climb a rung. Too heavy today? Take it easier, without losing anything.

02 / The ladder

Every skill is a ladder.

Seven steps from where you are to where you want to be. This is the pull-up ladder: scroll to climb it.

STEP 01/07 Dead hang 3 × 30 s
  1. 07 · Pull-up volume
  2. 06 · Pull-up
  3. 05 · Negative pull-up
  4. 04 · Flexed-arm hang
  5. 03 · Australian row
  6. 02 · Scapula pull-up
  7. 01 · Dead hang

03 / Four ladders

The whole body. Twenty-eight steps.

PUSH · 7 STEPS

Push-up

Wall push-upDiamond push-up

PULL · 7 STEPS

Pull-up

Dead hang8 strict pull-ups

No bar at home? Upside pauses this ladder until you find one.

SQUAT · 7 STEPS

Squat

Box squatBox pistol

CORE · 7 STEPS

Core

PlankOne-leg L-sit

LEVEL UP 04/07 You unlocked step 4 Flexed-arm hang · 3 × 15 s Keep going

Earn the loud moment.

Every level-up is a small party. You only get one when you really earned it.

04 / What you can reach

Finish the basics. Then go for the skills you saw on Instagram.

Six ultimate goals unlock once your ladders are strong enough. Each one is its own path of steps, with a target and a rough number of weeks per step.

01

Front lever

NEEDS PULL 7 · CORE 7

Tuck, advanced tuck, one leg, straddle, full.

02

Human flag

NEEDS PULL 7 · PUSH 7 · CORE 7

Side plank, vertical flag, tuck flag, straddle, full.

03

Planche

NEEDS PUSH 7 · CORE 7

Lean, frog stand, tuck, advanced tuck, straddle, full.

04

Handstand push-up

NEEDS PUSH 7 · CORE 5

Pike, elevated pike, wall handstand, negatives, full.

05

Dragon flag

NEEDS CORE 7

Leg raise, tuck negative, one-leg negative, negative, full.

06

Back lever

NEEDS PULL 7 · PUSH 6

German hang, tuck, advanced tuck, straddle, full.

05 / A coach, not a drill sergeant

Built for people who don't feel strong enough yet.

Honest level-ups

You move up through a test set with a clear target, plus a quick form check. Never on a feeling.

Technique before volume

Three cues and the two most common mistakes for every step, with a moving figure that shows you how.

Take it easier

Something hurts, or two sets felt maxed out? Upside steps you back, without shame and without losing your progress.

Works in the park

Everything lives on your phone. No account, no signal needed. Just you, a bar and a bit of grass.

06 / Grow into it

From Starter to Master.

  1. 1Starter0 STEPS
  2. 2Mover4 STEPS
  3. 3Builder9 STEPS
  4. 4Athlete15 STEPS
  5. 5Skill hunter21 STEPS
  6. 6Master28 STEPS

There's always
an upside.

The free beta opens on iPhone in early 2027. Push-up, pull-up, squat and core, in English and Dutch.