Calisthenics in LiftPal
Plan calisthenics with LiftPal: pull-ups, skills and added weight
Want stronger pull-ups and time to practise skills too? LiftPal Premium lets you create and edit a four- to eight-week training block. Choose your goal, training days and equipment, then see the exercises, sets and reps before you start.
A focus for the next few weeks
A plan lets you return to the same exercises and see what improves. You might prioritise weighted pull-ups while keeping dips and ring work in the week. Put those sessions together in one block.
A mesocycle is simply a training period lasting several weeks. Edit its sessions in LiftPal, and still start a separate spontaneous park workout with friends and keep it in your history.
A bar and rings or a whole gym?
Choose your experience, goal and training days in the builder, along with equipment and your preferred split, the way sessions are divided through the week. Pick bodyweight, weighted calisthenics or a mix with gym exercises.
The images show three days, a strength goal and full-body sessions with extra focus work. Use your own settings and see the resulting exercises before accepting the block.
More attention for your weighted pull-up
Specialisation can place weighted pull-ups twice a week: one heavier session and one with more training volume. Other exercises remain in the week. The preview shows how the days fit together, and you can change them.
Choose how volume increases and whether to include an easier deload week. RIR means repetitions in reserve: RIR 3 asks you to finish with roughly three more controlled reps still possible.
For a back lever, position matters too
LiftPal has separate progression trees for skills. Back-lever stages include tuck with the legs drawn in, one leg extended and straddle with the legs apart. Record the form you are practising.
In strength work, follow added weight and repetitions. For a hold, also consider how long you can keep that particular position steady. Both can have a place in the same week.
Keep the plan with you during the workout
Log sets, added weight and repetitions as you train. RPE records how hard a set felt. Planned sessions, routines and spontaneous workouts all stay in your history.
The coach can suggest and explain a specific adjustment. In the screenshot, it offers 80% of the existing load target for the rest of the session. Accept, decline or disable such suggestions; the choice is yours.
LiftPal · App
From training profile to an editable mesocycle
Quick answers
Questions about the calisthenics mesocycle builder
How does LiftPal plan a calisthenics block?
Choose your goal, experience, training days and equipment. LiftPal Premium creates a four- to eight-week suggestion. See the exercises, sets and reps before you start, and edit the plan to suit you.
Can I include added weight or gym exercises?
Yes. Plan bodyweight sessions, weighted calisthenics or a mix of calisthenics and gym exercises. Select the equipment and training days you have available.
Can I focus on weighted pull-ups?
Yes. Choose weighted pull-ups as your focus. They can appear twice a week, with one heavier day and one higher-volume day. Other exercises stay in the plan, and you can edit the suggestion.
How does LiftPal help with the back lever?
The skill tree shows stages such as tuck with bent legs, one leg and straddle. Keep track of the variation you practise alongside your strength training.
Is the workout log free?
Yes. Exercises, sets, reps, added weight, RPE, rests, routines, history and free workouts are part of the free log. Premium adds personalised training blocks and deeper analysis.
Does Wombat Coach change my plan on its own?
You decide on each suggested change. The coach explains the suggestion; you can accept it, decline it or turn off that type of prompt.
Read next
Sources
Product details and research context
The screenshots, App Store listing and LiftPal documentation show the product features. The studies address RIR estimates, autoregulation and deloads; they do not evaluate LiftPal.
LiftPal - Body & Mind
LiftPal · Apple App Store
Open original sourceLiftPal features for calisthenics, workout planning, and skill progressions
LiftPal · LiftPal product documentation
Open original sourceProximity to Failure and Total Repetitions Performed in a Set Influences Accuracy of Intraset Repetitions in Reserve-Based Rating of Perceived Exertion
Zourdos et al. · Journal of Strength and Conditioning Research
Open original sourceAutoregulation in Resistance Training: A Comparison of Subjective Versus Objective Methods
Shattock & Tee · Journal of Strength and Conditioning Research
Open original sourceIntegrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach
Bell et al. · Sports Medicine - Open
Open original source