Muscle-Up
The bar-to-rings holy grail. Explosive pulls, transition drills, weighted variants, and L-sit progressions across five days a week.
Calisthenics training app · iOS
Train for your first muscle-up.
Then your planche.
ZenMotion is the calisthenics app that actually progresses you toward real skills — muscle-up, planche, front lever, handstand, human flag. No random workouts. No fluff. Just programs that work.
11 skills, 5-day rotations
Every skill is a Skill Focus Split — five days that rotate skill work, opposite-pattern balance, mobility, legs, and pure skill rehearsal. Pick the one you're chasing, set it as your focus, and the rest of the app biases toward it.
Planche
From frog stand to full planche. Lean progressions, tuck holds, and straddle work that build the straight-arm strength most apps skip.
Elbow Planche
The forearm-supported sibling of the planche. Wrist-friendly entry to lower-body inversions and arm-balance strength.
Front Lever
Tuck → advanced tuck → straddle → full. The pulling-side equivalent of the planche, and one of the best core builders in calisthenics.
Back Lever
Often the first static skill people unlock. A friendly entry point into straight-arm strength training.
Handstand
Wall holds, balance drills, freestanding press work. Build the line, the balance, and the wrist strength to hold a clean handstand on demand.
Push to Handstand
Pike press, straddle press, stalder. The pressing strength to enter a handstand from the ground without a kick.
Human Flag
Pole holds, side leans, and oblique work that get you from "what is that" to a clean horizontal flag.
Hefesto
The rear-grip pull most lifters don't know exists. Trains the back-line strength + shoulder mobility no other movement reaches.
One-Arm Pull-Up
Archer, typewriter, assisted, top hold, negative. The CNS overload progression toward the rarest pulling skill in calisthenics.
V-Sit & Manna
Compression strength from L-sit to V-sit to Manna. The hardest static skill in calisthenics — earned five days at a time.
Foundations
5-day strength split with beginner, intermediate, and advanced variants. Plus per-skill calibration tests to find your starting level.
How ZenMotion works
Three steps. No spreadsheets, no guessing what to do next.
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Pick a skill, set it as focus
Choose what you want to train for — muscle-up, planche, front lever, V-sit. The app sets that skill as your focus and biases every workout you start toward it.
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Follow the 5-day rotation
Skill day, balance day, mobility, legs, skill rehearsal. The app tells you exactly which exercises, how many sets, and how many reps. Targets bump automatically when you clear them.
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Track every rep, unlock milestones
Log reps, sets, and hold times as you train. ZenMotion surfaces your streaks, personal bests, rep trends — and 56 achievements to chase, from first pull-up to first full planche.
Built for serious progress
Skill Focus Splits
11 advanced skills, each as a 5-day rotation: foundation, balance, mobility, legs, skill rehearsal. Plus a 5-day strength split and per-skill calibration tests. Designed around specific outcomes — not random WODs.
56 milestones to unlock
From your first pull-up to your first full planche. Achievements span bodyweight ladders (Pull-Up 1 → 20, Dips 1 → 50), hold milestones (L-sit, plank, dead hang), skill firsts (muscle-up, lever, V-sit, Hefesto), and consistency streaks. Each unlock is shareable to Instagram Stories.
Set as Focus
Pick a skill as your focus and the strength split adapts. Pull Day's main work — Pull-Ups, Rows, Knee Raises — swaps for back-lever progressions matched to your calibration tier. Same duration, biased toward what you're chasing.
Form cues for every exercise
Each exercise comes with clear written cues, plus one-tap YouTube and Google links if you want to see a tutorial. No guessing how the move should feel.
Real progress tracking
Track reps, sets, hold times, and weights. Per-movement charts in Stats. Auto-progression bumps your rep target after a clean set, and surfaces graduation hints when a variant gets too easy.
Streaks & weekly goals
Set a weekly training target and build a streak. The boring secret of calisthenics: showing up consistently.
Build your own programs
Create new programs from scratch using any exercise in the library. Pick your moves, set the reps, sets, and rest intervals, and save it alongside the guided programs.
Browse mid-workout
The active workout lives in a sheet over the tab bar. Minimise to check Stats, peek at next week's programs, or switch your weight unit — then tap the mini-player to slide back in. Plus a Live Activity on the Lock Screen with the current exercise prescription.
Hold timer with pre-roll
Static skills get a configurable countdown before the timer starts (Off / 3s / 5s / 10s) so the seconds spent kicking into position don't eat into your goal. Stop the timer mid-hold, the seconds commit to the set automatically.
Apple Health integration
Every completed workout writes to Apple Health as a Functional Strength Training session — so your rings, history, and trends all stay in sync. Calorie estimates use your body mass when available.
Sign in with Apple
One tap to sign in. No passwords, no email lists, no spam. Your data stays yours.
Why ZenMotion?
Most fitness apps throw exercises at you. ZenMotion progresses you.
Calisthenics isn't about how many burpees you can grind through this morning. It's about adding one more rep to your max set. Holding the tuck planche for two more seconds. Going from a chin-up negative to a full strict rep, then to ten of them.
That kind of progress needs structure. Every ZenMotion program is built around the principle of progressive overload — clear levels, clear targets, and the next step always one rep away.
11
Skill Focus Splits
5
Days per rotation
56
Achievements to unlock
Frequently asked questions
Is ZenMotion good for calisthenics beginners?
Yes. ZenMotion has full-body, upper-body, lower-body, and core foundation programs designed for people who can't do a single pull-up yet. Every advanced skill program also starts from the easiest regression, so you can pick up any program at your current level.
What equipment do I need?
Most programs need only your body and a bit of floor space. A pull-up bar is required for pull-up, muscle-up, front lever, and back lever programs. Parallettes are useful (but not required) for planche and handstand work.
How long does it take to learn a muscle-up?
Most trainees who can already do 8–10 strict pull-ups achieve their first muscle-up in 8–16 weeks of consistent training. ZenMotion's muscle-up program walks you through explosive pull-ups, transition drills, and straight-bar dips — the three pieces that have to come together.
How is ZenMotion different from other workout apps?
Most fitness apps give you random workouts. ZenMotion gives you Skill Focus Splits — 5-day rotations built around the skill you're chasing. Pick muscle-up, planche, front lever, V-sit, or any of 11 advanced skills, and the whole week rotates skill work, opposite-pattern balance, mobility, legs, and pure skill rehearsal. Every rep is tracked so you see exactly when a variant gets too easy and it's time to graduate.
Can I focus on one skill without giving up strength training?
Yes. Set as Focus lets you pick one skill (back lever, planche, muscle-up, etc.) and the 5-day strength split automatically adapts. The main work on each day stays in the same pattern (push, pull, full body) but swaps for variants that target your focus skill. Same workout duration, biased toward what you actually care about. Per-skill calibration tests for back lever, front lever, planche, and handstand decide which variant tier you're ready for, so you won't be served regressions you've already mastered.
What achievements can I unlock?
56 milestones spanning four categories: bodyweight progression ladders (Pull-Up 1 → 5 → 10 → 15 → 20, Push-Up 1 → 75, Dips 1 → 50, pistol squats, archer variants), hold milestones (60s plank, 90s dead hang, 30s L-sit, 30s wall handstand, 5s freestanding), skill firsts (first muscle-up, tuck planche, tuck/full front and back lever, V-sit, dragon flag, human flag, press to handstand, Hefesto), and consistency streaks (1, 10, 25, 100 workouts; 7, 14, 30, 90-day streaks). Each one carries a world-rarity hint and routes you toward the program most likely to unlock it. Unlocks are shareable to Instagram Stories.
Can I train calisthenics without a gym?
Absolutely. Calisthenics is bodyweight training — most of ZenMotion's programs require only floor space. For pulling skills, any pull-up bar (door-frame bar, park bar, monkey bars) works fine.
Does ZenMotion track my progress?
Yes. Every workout records your reps, sets, and hold times per exercise. The app surfaces personal bests, weekly training streaks, and rep trends across comparable workouts so you can see your strength curve over time.
Is ZenMotion free?
ZenMotion is free to download on the App Store. Premium features — full access to all programs and levels — come with a 3-month free trial when you subscribe. After the trial, the subscription auto-renews monthly until you cancel.
Is ZenMotion on Android?
ZenMotion is currently iOS-only. Android is on the roadmap.
Stop guessing. Start progressing.
Download ZenMotion, pick a skill, and train for it. Free on iOS.
Get in touch
Questions, feedback, or program requests? Email me directly — I read everything.
support@zenmotion.app