The same workout will be performed 3 days per week.
Eg Monday, Wednesday and Friday. You can refer to exercise selection for variations of the exercise based on your current strength level.
Contents Page WORKOUT PROGRAM How often do I use this program? The full body workout program above will be performed 3 days per week with at least 1 day rest in between. Eg Monday train, Tuesday rest, Wednesday train, Thursday rest, Friday train. The time to complete the workout is approximately 30-45 minutes including the warm up.
The Pairs/Supersets The pair indicates exercises to be performed consecutively without rest (a superset). After the second exercise, rest for 1 minute. For example, do a horizontal push exercise, then a vertical pull exercise. Rest for 1 minute after the pull to complete one set.
Exercises The exercise are selected to have opposing muscle groups with each pair to provide a rest period while performing the other exercise.
Rep ranges Each set of reps it be performed to failure between 8- 20 reps on each set. Meaning, when you can’t do any more reps within that set, you should have achieved between 8-20 reps. Pick a level of exercise difficulty where you are completing your maximum effort and the last rep is between 8-20 reps.
Contents Page WARM UP Warming up is essential for performing your best, as it prepares your muscles, joints, and ligaments for the exercises ahead and reduces the risk of injury.
Here are some exercises that are great to warm up
for calisthenics. Perform each exercise for at least 30 seconds each until warmed up.
Jumping Jacks Jump with your legs apart and arms overhead.
Arm Circles Rotate your extended arms in small circles, slowly get larger and larger circles, then change direction.
Wrist flexion and extension
Gently stretch your wrists by flexing and extending. You can do this against a wall or the ground.
Band Pull Apart
Pull a resistance band apart at shoulder height
External rotation Rotate your arm outward to engage shoulder muscles.
Contents Page EXERCISE SELECTION Level of difficulty
Horizontal pull Horizontal rows Band assisted rows Weighted rows
Assisted squats, Assisted pistol squats,
Leg push Squats, Weighted squats, Pistol squats Lunges Weighted Lunges
Supermans, Core Bird dog Weighted Supermans Side plank raises
Contents Page EXERCISE SELECTION Selecting the correct exercise based on your strength ensures effective muscle growth and proper form to prevent injury.
Choosing the right exercise
Refer to the Exercise Selection table above and choose one exercise from each category for your workout. For demonstrations, search the exercise name followed by "form" on Google or YouTube.
Example For example, when selecting a Horizontal Push exercise: Use the table to pick an exercise from the Horizontal Push category. Choose an exercise where you will reach failure between 8-20 reps. If you can do 10 pushups in a row, select pushups from the moderate category. If you can do 30 pushups in a row, choose an exercise from the hardest category, such as weighted pushups or weighted dips.
Use these steps for exercise category: Horizontal
Push, Horizontal Pull, Vertical Push, Vertical Pull etc.
Contents Page INTENSITY The level of intensity must be high to get the most out of your workout. Without enough stimulus on the muscle, it simply won’t have a reason to grow. Much like lifting a small water bottle 10 times won’t build muscle as there simply isn’t enough stimulus on the muscle for there to be a reason for it to grow.
Intensity must be a high priority when performing your
exercises. Do not simply stop when it starts to get hard to perform the exercise, only stop the set when you can no longer perform a single repetition using correct technique.
Often, your mind will want to quit before your muscles
have truly reached their limit. When this occurs, remind yourself that you can push further and aim for an additional 2-3 reps. You might be pleasantly surprised by what you can accomplish with this mindset.
By embracing this approach, you will not only
enhance your physical performance but also build mental resilience. Pushing through discomfort teaches you to overcome barriers, ultimately leading to greater strength gains and improved overall fitness.
Contents Page PROGRESSION Having a strategy to gradually increase the difficulty of your exercises or workouts is essential for achieving consistent muscle and strength gains.
There are various methods to incorporate progressive
overload into your workout program, ensuring that each subsequent session is more challenging.
In this program, after noting the number of reps you
completed for each set, you will add 2 reps for your next workout.
Example On Monday the recorded reps for pushups was: Set 1: 15 reps Set 2: 12 reps Set 3: 10 reps Based on this, for the following workout when doing pushups I would aim to get: Set 1: 17 reps Set 2: 14 reps Set 3: 12 reps
Once you achieve more than 20 reps on the first set,
it is time to pick a harder exercise from the exercise selection table, then repeat this process.
Contents Page EQUIPMENT Calisthenics is easily accessible since you typically don't need special equipment to begin. Many outdoor workout parks offer pull up and dip bars, enabling you to train and make progress at home, at work, or in your local park.
Here are links for some helpful equipment
Door Frame Pull up Bar
Recommended if you don’t have access to a pull up bar nearby
Resistance Bands Great to use when warming up, doing assisted variations of exercises and stretching
Gymnastic Rings Recommended if you don’t have access to a pull up or dip bar as these are very versatile
Weight Vest Recommended if you choosing exercises in Moderate to Hardest category
Contents Page OTHER PROGRAMS If you’re looking for a more personalized approach to your calisthenics training, you’re in the right place! While our free resources are a great start, sometimes you need a program that’s tailored to your specific goals. Whether you want to build strength, boost endurance, or master advanced skills like front lever or planche.
Check out our reviews page, where we break down
some of the best calisthenics programs and apps available. We provide insights into what each program offers and how effective they are based on user feedback.
Whether you’re just starting out or have been training
for a while, exploring these options can help you find the right fit for your fitness journey.
Best Calisthenics Programs
Medical and Fitness Disclaimer This program is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before starting any new exercise program.
By using this program, you agree to:
1. Consult Your Doctor: Ensure this program is safe for you, especially if you have any medical conditions. 2. Assume Responsibility: You participate at your own risk and are responsible for any injuries. 3. No Guarantees: Results vary and are not guaranteed. 4. Use Proper Form: Perform exercises correctly to avoid injury. Stop if you experience pain. 5. Modify as Needed: Adjust exercises to fit your fitness level. 6. Emergency Situations: Contact emergency services if needed.
By participating, you release the creators from any
