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4-Week Beginner Calisthenics Program

By Christopher Stone

Intermediate (2-3 years)
43 minutes/day | 6 days/week | 4 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Bands, Bodyweight, Pull up bar

The 4-Week Beginner program looks to teach the basics of foundational calisthenic movements such as the squat, pull-up, press-up, dip. Considering that this is a beginner program, the volume is kept relatively low and increases incrementally over time to allow you to learn the movement patterns while advancing significantly in strength. Often beginners find that the upper body calisthenic moves are most challenging - therefore, the program will use basic regressions of the pull-up, press-up and dip for the first three weeks. By the time week four arrives, you should have built substantial strength and therefore, the last week progresses onto the full exercises.

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Week 1

Date Created: 3/17/2020, UTC

Last Updated: 9/12/2020, UTC

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