BODYWEIGHT LEVELS

Push-ups · Pull-ups · Squats

What level
are you?

Every bodyweight exercise, broken into ten levels. Level 1 is a wall. Level 10 is one arm. Find yours, then earn the next rung.

most people start around LVL 3
Find your levelWatch free
3D figure doing a full push-up on the grid stageLevel 05 · the real push-up

The push-up ladder

Ten levels. One straight line.

To move up, hit two sets of fifteen clean reps. If a joint hurts, step back a level. Tap a level to watch it.

Level 1: Wall, feet close
LEVEL 01Wall, feet close2×10 → 2×15
Level 2: Wall, feet back
LEVEL 02Wall, feet back2×10 → 2×15
Level 3: Knees
LEVEL 03Knees2×10 → 2×15
Level 4: Knees, feet up
LEVEL 04Knees, feet up2×10 → 2×15
Level 5: Full push-up
LEVEL 05Full push-up2×15
Level 6: One arm, knees
LEVEL 06One arm, knees2×10 → 2×15
Level 7: One arm, knees, feet up
LEVEL 07One arm, knees, feet up2×10 → 2×15
Level 8: One arm, hand on a box
LEVEL 08One arm, hand on a box2×10 → 2×15
Level 9: One arm, band assist
LEVEL 09One arm, band assist2×10 → 2×15
Level 10: One-arm push-up
LEVEL 10One-arm push-upThe goal

Watch · free library

Every level, on video.

Drops soonPush-Ups: Level 1 to 10Alert me

Video 1

Push-Ups, Level 1 to 10

All ten levels in under a minute, then one clip per level so you can drill yours. New ladders land here first, free.

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Get the drops

New ladders, merch, and a launch discount

One email when something drops: a new ladder, a new video series, or merch (with the launch discount). Nothing else, unsubscribe any time.

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New ladders

Pull-ups and squats are next

Can't do a pull-up yet? The 31-day ladder starts at a dead hang. Get the drop the day it lands.

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Gear by level

You need almost nothing

Levels 1 to 7 need a wall and a floor. Level 8 needs a box, Level 9 a band. We list the exact pieces we'd buy, by level.

See the gear