All calisthenics
Beginner Calisthenics Program
Build foundational bodyweight strength.
Beginner3 days per week8 weeks
Goal
Build foundational bodyweight strength
Difficulty
Beginner
Duration
8 weeks
Training
3 days per week
Equipment
None, optional pull-up bar
01
Weekly Schedule
Monday
Full Body A
Tuesday
Rest
Wednesday
Full Body B
Thursday
Rest
Friday
Full Body A
Saturday
Optional walking/mobility
Sunday
Rest
Alternate A and B each week.
02
Full Body A
| Exercise | Sets | Reps |
|---|---|---|
| Incline Push-Up | 3 | 8 to 12 |
| Bodyweight Squat | 3 | 12 to 15 |
| Assisted Row / Table Row | 3 | 6 to 12 |
| Glute Bridge | 3 | 12 to 15 |
| Dead Bug | 3 | 8 each side |
| Calf Raise | 3 | 15 to 20 |
03
Full Body B
| Exercise | Sets | Reps |
|---|---|---|
| Knee Push-Up or Push-Up | 3 | 6 to 12 |
| Reverse Lunge | 3 | 8 each leg |
| Assisted Pull-Up / Band Pulldown | 3 | 6 to 10 |
| Single Leg Glute Bridge | 2 | 8 each leg |
| Pike Push-Up | 2 | 6 to 10 |
| Plank | 3 | 20 to 45 sec |
04
Progression
Move to a harder variation when you can complete the top end of the rep range with controlled form.