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beginner
Beginner Foundations
4 weeks · 3 days/week
Build the base of calisthenics: push-ups, pull-ups, squats and core. Perfect if you're just starting out.
Day 1 · Push
4 exercises · 12 total sets
- Push-up (knee or full)3 × 8
- Pike Push-up3 × 6
- Plank3 × 30s
- Dead Hang3 × 15s
Day 2 · Legs
4 exercises · 13 total sets
- Bodyweight Squat4 × 15
- Lunge (each leg)3 × 10
- Glute Bridge3 × 15
- Calf Raise3 × 20
Day 3 · Pull & Core
4 exercises · 13 total sets
- Negative Pull-up4 × 4
- Inverted Row3 × 8
- Hollow Hold3 × 20s
- Leg Raise (knee)3 × 10