Starting a calisthenics journey can feel overwhelming, but this progressive calisthenics workout program breaks everything down into manageable steps.
Over the next 12 weeks, you’ll build real strength, improve mobility, and develop skills you never thought possible—all using just your bodyweight.
No gym membership needed. No fancy equipment to buy.
All you need is a little space to move and the commitment to stick with it.
Ready to get started? Let’s do this.
What You’ll Need to Get Started
Must Have:
- Pull-up bar – A door-mounted bar is cheap and easy to set up
- Some floor space – That’s it!
Really Helpful (But Optional):
- Resistance bands – These make learning pull-ups way easier
- Parallettes or two sturdy chairs – For L-sits and handstand practice
- Yoga mat – Just for comfort on floor exercises
This Program Works Best If You:
- Can’t do a pull-up yet (don’t worry, we’ll build up to it)
- Want to train at home or outdoors
- Have 30-45 minutes, 3-4 times per week
- Want to learn cool skills like handstands and L-sits
Before You Start: Essential Tips
Rest: Ensure you get adequate rest between workouts and listen to your body.
Nutrition: Eat a balanced diet with sufficient protein to aid muscle recovery and growth.
Consistency: Stick to the program and gradually increase intensity as you get stronger.
Month 1:
Building Foundation
Weeks 1-4: Master the basics and build body awareness
The first couple weeks will feel tough as your body figures out these new movements. That’s completely normal. Around week 3, you’ll start noticing things get easier – you’ll have better form, more endurance, and you’ll feel stronger overall. By the end of this month, movements that felt impossible at the start will feel doable.
Training Schedule: 3 times a week (Monday, Wednesday, Friday)
What to Expect This Month
The first couple weeks will feel tough as your body figures out these new movements. That’s completely normal. Around week 3, you’ll start noticing things get easier – you’ll have better form, more endurance, and you’ll feel stronger overall. By the end of this month, movements that felt impossible at the start will feel doable.
Full Body Workout Routine
Warm-up
5-10 minutes
Light cardio: Jumping jacks, light jogging, high knees
Pull-ups or Inverted Rows
3 sets × 5-8 reps
Use a resistance band if needed
Cool down
5-10 minutes
Stretching routine: Stretch all worked muscles
Common Month 1 Challenges (And How to Handle Them)
I can’t do a full push-up yet!
No worries – start with wall push-ups or incline push-ups (hands on a bench or table). Each week, try to lower the angle a bit. The progression typically goes: Wall → Incline → Knees → Full push-ups. Take your time with each step.
Pull-ups seem impossible right now
Yeah, they’re tough at first. That’s why we start with resistance bands or just doing the lowering part (negatives). Most people don’t get their first unassisted pull-up until somewhere between week 6-10, so don’t stress if you’re not there yet.
How do I know if I’m doing it right?
The video tutorials linked for each exercise show proper form. If something feels weird or painful (not just hard, but actually hurts), stop and check your form. It’s better to do fewer reps correctly than more reps with bad form.
Month 1 Goals to Hit:
- Do 10 proper push-ups in a row (or 10 knee push-ups with good form)
- Hold a solid plank for 60 seconds
- Complete 1 slow negative pull-up (5-second descent)
- Squat with proper form – knees tracking over toes, full depth
Month 2:
Increasing Intensity and Skill Introduction
Weeks 5-8: Increase intensity and introduce skill work
You’re stronger now! Time to split your training and add skill practice. You’ll start working on handstands and L-sits – the gateway to advanced calisthenics.
Training Schedule: 4 times a week (Monday, Tuesday, Thursday, Friday)
What to Expect This Month
Okay, so you’ve built a solid base. Now we’re switching things up – you’ll train upper body and lower body on separate days instead of doing everything together. This lets you push harder in each workout. Plus, we’re adding skill work, which is basically the fun stuff like handstands and L-sits that make calisthenics look impressive.
Weeks 5-6: Getting Used to the Split
Follow the workouts below with the prescribed sets and reps.
Weeks 7-8: Progressive Overload
Same exercises, but add 2-3 reps per set or increase hold times by 5-10 seconds. If that feels too easy, try the harder variations shown in the video tutorials.
Day 1 & 4: Upper Body Power
Warm-up
5-10 minutes
General light cardio: Jogging, jumping jacks, dynamic stretches
Pull-ups or Inverted Rows
4 sets × 6-10 reps
Pull-Up Tutorial / Inverted Row Tutorial
Use band assistance if needed
Cool down
5-10 minutes
Stretching routine: Focus on arms, shoulders, and chest
Day 2 & 3: Lower Body & Core
Warm-up
5-10 minutes
General light cardio: Dynamic leg swings, light jogging
Russian Twists
3 sets × 20 reps per side
Keep torso upright, move with control
Cool down
5-10 minutes
Stretching routine: Stretch hamstrings, glutes, quads
Skill Training (2-3 times per week after main workout)
Handstand Practice
3 sets × 20-30 seconds
Wall-assisted, progress to freestanding
Common Month 2 Challenges (And How to Handle Them)
I still can’t do a pull-up without a band!
That’s totally fine. Keep using the band, but try a lighter resistance if you can. Also, really focus on those negative pull-ups – they build strength faster than you’d think. Most people get their first unassisted pull-up somewhere in weeks 6-10.
Handstands are scary!
Yeah, being upside down feels weird at first. Start with your chest facing the wall instead of your back to the wall – it’s safer and actually builds better form. Keep your hands about 6 inches from the wall and walk your feet up. You’re not trying to balance yet, just getting comfortable being inverted.
When should I move to harder exercises?
Good question. If you can finish all your sets with 2-3 reps still left in the tank and your form stays solid throughout, you’re ready to progress. For example, if 3×12 push-ups feels pretty easy, try decline push-ups or add a backpack with some weight.
Month 2 Goals to Hit:
- Complete 3-5 unassisted pull-ups (or get really close with minimal band assistance)
- Hold a wall-supported handstand for 30+ seconds
- Do an L-sit progression for 10-15 seconds
- Finish all workouts without skipping exercises
Month 3:
Skill Focus and Advanced Workouts
Weeks 9-12: Advanced workouts and skill mastery
Final push! You’re now ready for advanced variations and complex skills. By the end of this month, you’ll have built a solid foundation for any calisthenics goal.
Training Schedule: 4-5 times a week
Day 1 & 4: Upper Body
Warm-up
5-10 minutes
General light cardio: Jump rope, jogging, dynamic stretches
Archer Push-ups
3 sets × 6-10 per side
Focus on control, can elevate hands for easier version
Cool down
5-10 minutes
Stretching routine: Focus on upper body stretches
Day 2 & 3: Lower Body & Core
Warm-up
5-10 minutes
General light cardio: Light jogging, dynamic leg swings
Pistol Squats (Assisted)
4 sets × 6-10 per leg
Assisted Pistol Squat Tutorial
Use support for balance
Bulgarian Split Squats
4 sets × 10-15 per leg
Bulgarian Split Squat Tutorial
Rear foot elevated on bench
Windshield Wipers
3 sets × 10-15 per side
Keep shoulders down, controlled core engagement
Cool down
5-10 minutes
Stretching routine: Lower body stretches focusing on quads and hamstrings
Skill Training (3-4 times per week)
Handstand Practice
3 sets × 20-30 seconds
Progress from wall-assisted to free-standing
Muscle-Up Progressions
3 sets × 3-5 reps
Muscle-Up Progression Tutorial
Band-assisted or jumping muscle-ups
Common Month 3 Challenges (And How to Handle Them)
Some of these exercises look really hard!
They are! But remember where you started. If archer push-ups or pistol squats feel too difficult, it’s okay to stick with Month 2 exercises a bit longer. There’s no prize for rushing through – do what works for your current level.
Should I really be training 5 days a week now?
The program says 4-5 days, meaning 4 is fine and 5 is optional if you’re feeling good. If you’re sore or tired, stick with 4. Recovery is just as important as training.
I’m not hitting the muscle-up yet
Muscle-ups are tough. Most beginners don’t nail them in 12 weeks – some take 6 months or more. If you can do 8-10 solid pull-ups and 15+ dips, you’re building the right foundation. The muscle-up will come with time and practice.
Month 3 Goals to Hit:
- Do 5+ strict pull-ups in a row
- Hold a freestanding handstand for 10 seconds (or 45+ seconds wall-assisted)
- Complete a 15-20 second L-sit hold
- Attempt a muscle-up progression (even if you don’t quite get it yet)
Frequently Asked Questions
What if I need more than 3 months?
That’s completely normal and actually pretty common. Some people repeat Month 2 for a few extra weeks before moving to Month 3. This is your journey – there’s no deadline. Progress at whatever pace works for your body.
Can I add cardio to this program?
Sure! Light cardio on rest days is fine – think 20-30 minute walks, easy bike rides, or swimming. Just make sure you’re still recovering properly and not overdoing it. If you’re constantly sore or tired, dial back the cardio a bit.
What about nutrition? Do I need supplements?
You don’t need supplements. Just focus on eating enough protein (around 0.8-1g per pound of body weight), staying hydrated, and eating mostly whole foods. If you struggle to hit your protein goals, a basic protein powder can help, but it’s not required.
How do I know when to progress to the next exercise?
When you can complete all your sets with good form and you still have 2-3 reps left in you, it’s time to make it harder. You can add reps, add sets, slow down the tempo, or move to a harder variation of the exercise.
What if something hurts?
Stop immediately. There’s a difference between muscles feeling tired (that’s normal) and actual pain in joints or sharp pains (that’s not normal). If you have pain that doesn’t go away, rest and consider seeing a healthcare provider. Never push through actual pain.
Important: Always consult with a healthcare provider before starting any new exercise program. Listen to your body and rest when you need it.
