FREE
CALISTHENICS
PROGRAM
CONTENTS
Workout Program
Warm up
Exercise Selection
Intensity
Progression
Equipment
Other Programs
WORKOUT PROGRAM
DAYS PAIR EXERCISE SETS REPS REST
Horizontal
3 8-20
Push
1 1 min
Vertical Pull 3 8-20
Leg Pull 3 8-20
2 1 min
Abs 3 8-20
MONDAY
WEDNESDAY
FRIDAY Vertical
3 8-20
Push
3 1 min
Horizontal
3 8-20
Pull
Leg Push 3 8-20
4 1 min
Core 3 8-20
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
Exercise Easiest Moderate Hardest
Incline pushups, Pushups, Weighted pushups,
Horizontal push
Knee pushups Dips Weighted dips
Negative pull ups,
Vertical Pull Pull ups Weighted pull ups
Band assisted pull ups
Hip hinges, Single leg deadlift, Banded nordic curls,
Leg pull
Romanian deadlift Single leg hinges Nordic curls
Hanging knee raises,
Hanging leg raises,
Abs Lying leg raises V ups
Dragon Flags
Wall handstand
Hands elevated pike
Vertical Push Pike pushup pushups,
pushup
Handstand pushups
Vertical rows, One arm rows,
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.
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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
claims or liabilities.
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