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AT HOME, THE GYM, OR OUTDOORS

with coach Adorian MOLDOVAN

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MY BODYWEIGHT FITNESS PROGRAMS

Grow Chest and Triceps Guide FREE PROGRAM
Find out how muscles respond to various pushups and dips and which methods are best used in calisthenics training.
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2-Week Bodyweight Workout Plan (All Levels) FREE PROGRAM
Find out how muscles respond to various pushups and dips and which methods are best used in calisthenics training.
GO TO PROGRAM
High Volume Calisthenics Program
Focused on basic training methods. It will build you up to advance calisthenics while crafting a lean, muscular and athletic physique.
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Beginner Calisthenics Program
Focused on progressive calisthenics and mastering the basics of it. It will build up your strength and conditioning.
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Nutrition Secrets
For fat loss but also for muscle growth and performance. In a healthy way!
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Bodyweight Muscle Activation Guide
Learn how to optimize your bodyweight training to stimulate muscle and strength growth. All based on scientific research & my own experience of over 10 years!
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TESTIMONIALS

“I got a chance to interview a real life vampire on my podcast “The Hammer Cast”: Adorian Moldovan of Romania … For the past 15 years, the dude has been doing strictly high-rep calisthenics and classic outdoor athletic activities such as trail running, hill sprinting, swimming, and much more, and he’s got a physique that looks as though it dates all the way back to the Greek era – a dead giveaway the there’s no way the dude is not a several hundred year old Vampire in my book. And did I mention he’s from Romania – the birthplace of vampires! I mean, come on! Put 2 and 2 together already, will ya! Just look at the guy! Well whether he’s a mere mortal like me and you (assuming you are just a mere mortal) or he’s an immortal vampire using a calisthenics expert as his earthly cover story, I interviewed him – and what an interview it was.”
Aleks SalkinThe Hammer Cast Podcast
Aleks Salkin
“I found Adorian back in 2016, through a video of Matt Schiferle from RedDeltaProject talking about high volume calisthenics. From this day one, I started to follow what Adorian said and watched all of his videos, with lots of interest in this method of training. As being a coach myself, I found true in a lot of what Adorian gives in his programs, along with getting great results with his methods. Practicing with calisthenics for almost 4 years, I like and recommend everyone to follow this guy and what he does, because he knows how to turn you into a real machine using only your bodyweight. His programs are really great and I recommend to you all if you want to improve your physique and get to a whole new level.”
Conrado Niehues
Conrado Niehues
“In these 4 years, at the beginning of my calisthenics journey, I also met Adorian who was in love with bodyweight training. He was a model for me and I started to follow him and his training principles. I asked for advice and I received everything I needed. I consider that is important to have a model in life that we can follow and learn from. In my opinion, all you need to start a successful transformation training with calisthenics is will power, ambition, and a model.”
Horia Ontiu
Horia Ontiu
“Since starting training the Old School Calisthenics way I have seen significant improvements in my muscle size, strength, and endurance. For the first time in my life, I am starting to feel like the person I always wished I was. I can wholeheartedly endorse and support all the work Adorian is creating. His openness and responsiveness have been extremely helpful in my own journey when I had questions and what he teaches really works.”
Toby Jones
Toby Jones
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2-Week Bodyweight Workout Plan (All Levels) FREE PROGRAM

Get a free PDF copy of my 2-week calisthenics workout plan. This comprehensive regimen comprises four workouts each week, incorporating both fundamental and compound exercises.

Our program leaves no stone unturned: you will sculpt a finely chiseled physique, enhance your motor skills, and significantly boost your strength and speed. It’s a holistic approach to fitness that delivers tangible results.

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I created Old School Calisthenics to help you enhance your body and performance through basic bodyweight fitness, also known as calisthenics. My mission is to support your effort in building an athletic physique, raw strength and natural muscles. I went through 4 BODY TRANSFORMATIONS till 30, so I understand your situation perfectly and what you need.

My name is Adorian MOLDOVAN, I’m 30 years old, and I live in a small city in Romania.

I am a bodyweight training expert with experience of almost a decade. I was also a professional swimmer, and nowadays, besides basic calisthenics training, I swim in the lakes and run steep mountains.

Moreover, I coach young pro tennis athletes. My job is to improve their motor skills and overall athleticism through calisthenics, stretching, focused-skill training like coordination, nutrition and so forth, but my ultimate goal, after all, is to enhance their tennis game.

I have a similar plan for you. Hence, if you query science-based fitness and nutrition information from someone with huge practical experience, or if you need a training program, then take the following quiz and let’s see what suits you. I also invite you to explore my articles and YouTube videos.

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ABOUT MUSCLE ACTIVITY DURING VARIOUS PUSHUPS, WEIGHTED PUSHUPS AND DIPS FREE PROGRAM

After carefully reading this Science-Based document, you will train smarter than almost everyone else out there.

Find out how muscles respond to various pushups and dips and which methods are best used in calisthenics training.

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Old School Calisthenic (Adorian Moldovan) is not liable for any injuries or damages that individuals might incur by attempting to perform any of the exercises or feats of strength depicted or discussed on this website. Any individual attempting to does so at their own risk. Consult with your physician before beginning an exercise regimen.

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What is your current fitness level? What are you looking for?

I am in a quest for a Nutrition eBook that will help me get in shape without dieting or taking any supplements. I also need to eat sustainably because I train hard almost daily, and I intend to commit to my fitness goals! I want to lose my belly and then build lean muscles through body weight or weight training, but I already have a training program, so I need only the nutrition part.

I want to grow my muscle mass, get leaner and more performant than ever before. I’m not new to calisthenics as I can perform pretty well. However, I really need more challenging workouts that are based on high-volume calisthenics. I want to improve my aesthetics and strength with results similar to coach Adorian, if not better!

I need to learn and understand why bodyweight training works for muscle and strength growth because it's somewhat contradictory to popular belief. I need a science-based document with a deep analysis on how muscles work and activate during various bodyweight compound movements and what triggers them to develop.

I’m a beginner in calisthenics and really struggle with pull-ups, dips, squats and any other basic variation. I need to strengthen myself, level up my fitness level and master the basics of calisthenics. I also need to get into a better shape.

FREE 2-Week Calisthenics Workout Plan

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