Daily gymnastics workout and nutrition

Primal Joint Preparation LITE

Get an introduction of the Gymnastics Method system for free!

☑️ The first step towards an athletic, pain-free and strong body

☑️ Two main focus areas: scapula control and core stability

☑️ Full body workouts in just 30 mins

☑️ Once completed, move forward to Primal Joint Preparation PRO

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Primal Joint Preparation PRO

Adam Godrosi's famous 6-week joint preparation program to regain joint mobility and stability while eliminating pain and set you up for longevity

☑️ If you are a Premium member, start here and skip Primal Joint Preparation Lite

☑️ Full joint reset protocol: re-educating your brain how to move your joints in full range without discomfort

☑️ Build strong foundations for basics pull-ups, or more advanced skills

☑️ This program is the cornerstone of the entire system. DO NOT SKIP, no matter your starting level

After completing this program, just step forward to the next one.

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Primal Beginner Program

A structured plan to build lifelong strength and transform your physique.

☑️ Most important basic dynamic and static gymnastics bodyweight exercises

☑️ Fixing wrong patterns and building strong foundations to advanced strength and physique

☑️ Complete the Master steps even in just 12 weeks or less

After completing the Master steps of the dynamic exercises, move forward to the Primal Intermadiate Program.

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Primal Intermediate Program

Final step to building lifelong strength and a sustainably athletic body.

☑️ Master the perfect, chest to bar Pull-up - the ultimate test of upper body strength

☑️ Proven progression system with real results

☑️ Completing the Master puts you in the top 1% of bodyweight strength

☑️ After finishing the Primal programs, you can move forward to the advanced programs below, or learn new skills in the Tutorial section!

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Shredded Gymnast Physique with Time Under Tension

Build more muscle and strength using a special Time Under Tension technique

☑️ Build on the foundation you mastered from the previous programs

☑️ Learn more about muscle building

☑️ Get even stronger in your basic movement patters ensuring longevity

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Shredded Gymnast Physique with Gymnastics Rings

Master the rings with the exact programs Adam and thousands used to transform their bodies.

☑️ Master advanced ring skills step by step, even as a beginner

☑️ Develop total-body control, strength, and stability

☑️ Improve joint health while training like a gymnast

☑️ Build visible muscle with controlled, high-tension movements

☑️ Use the rings to unlock your next level in calisthenics

☑️ Train smart and intense with minimal equipment

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Shredded Gymnast Physique with Explosive Exercises

Build a shredded, powerful physique with the explosive bodyweight exercises

☑️ Burn fat and build lean muscle with dynamic, full-body movements

☑️ Boost athleticism and explosiveness without heavy weights

☑️ Sculpt a defined, gymnast-like physique using advanced bodyweight training

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Shredded Gymnast Physique with Weighted Exercises

Unlock your fullest potential with the exact weighted exercises Adam used to develop his gymnast physique.

☑️ Add intensity and overload to your workouts using minimal equipment

☑️ Combine bodyweight and weights for maximum muscle growth

☑️ Sculpt a strong, athletic look while maintaining full-body control

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12-week Home workout program

Transform your body in just 12 weeks—no gym, no excuses.

☑️ Full-body workouts you can do anytime, anywhere

☑️ Minimal or no equipment needed

☑️ Build strength, burn fat, and boost mobility at home

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8-week Ultimate Core program

From beginner to advanced level
Gradually built up program for super strong core
With this program you will achieve the L-sit and the Dragon flag
For the best results, do 3-6 workout a week

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Programs