Initial Assessment
Your level of progression you’ve reached for each calisthenics movements are the tools you will use to complete the training program.
Always remember, if the exercise in the program is too advanced for you to proceed, focus on mastering the basic form or the easiest level of progression of the exercise and work your way up. You can mimic the advanced techniques with the basic form (or easier progression) or perform the advanced technique with assistance (ie. resistance bands).
The first week can seem challenging, especially for beginners. But you will see noticeable improvements in strength and conditioning after the first week, at any level of proficiency. Every micro increase in adjustment (ie. seconds increase in isometric holds, leaning forward half an inch more in a Planche lean, any increase repetition, etc.) are significant improvements in calisthenics.
If you’ve restarted your cycle to start a new week of this program, WELCOME BACK 😎. If it’s your first time in this program, please proceed reading. Otherwise, continue to the next lesson.
This a green program. We believe in recycling. This training program operates as a cycle. Every Week, your progression increases and you repeat the method until you become elite. So if you’re a beginner, you’re going to grind through the program repeatedly until you reach elite level.
It can take about 18-30 months to become elite depending on the individual’s ability. Thus, consistency and patience is key. You can become the strongest form of yourself.
Some items you might want for your journey: weighted vest (not required but recommended), gymnastics rings, resistance bands, paralletes, and, wrist wraps (when applicable, such as weighted dips, otherwise it’s restrictive to movement). Try to find a gym with good calisthenics area or an outdoor calisthenics park in your area.
Here’s a video of some top calisthenics athletes going crazy to pump you up! Calisthenics athletes look unbelievably strong, it almost looks unreal to the point its demoralizing to even start this journey. However, you can do it too. Calisthenics is the movement of the human body. If you are a human, it is already within you. You just need to tap into it. Come on, Lets get it!
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Helpful Links to Mastering calisthenics basics:
Push-Up:
Handstand:
List of other calisthenics basics:
1. Push-Up
Primary Muscles: Chest, shoulders, triceps, core
Purpose: Foundational pushing movement for upper body strength
2. Pull-Up
Primary Muscles: Lats, biceps, upper back, core
Purpose: Foundational pulling movement for upper body and vertical strength
3. Dip
Primary Muscles: Triceps, chest, shoulders
Purpose: Deep pushing movement to develop pressing strength and lockout power
4. Squat
Primary Muscles: Quads, glutes, hamstrings, core
Purpose: Foundational lower body movement for strength and mobility
5. Lunge
Primary Muscles: Quads, glutes, hamstrings, calves
Purpose: Builds unilateral leg strength and balance
6. Plank
Primary Muscles: Core (abs, obliques, lower back)
Purpose: Builds core stability and endurance
7. Leg Raise
Primary Muscles: Lower abs, hip flexors
Purpose: Core activation and control, especially lower abdominal development
8. Bridge (Glute Bridge or Full Bridge)
Primary Muscles: Glutes, lower back, hamstrings
Purpose: Posterior chain development and spinal mobility
9. Hollow Body Hold
Primary Muscles: Entire core, especially deep stabilizers
Purpose: Core strength, bodyline control (essential for advanced calisthenics like levers)
10. Wall Handstand or Pike Hold
Primary Muscles: Shoulders, upper traps, arms, core
Purpose: Develops overhead pushing strength, balance, and shoulder stability
These movements are often used in progressions to build toward more advanced skills like:
Muscle-Ups
Front Lever
Back Lever
Planche
Human Flag
Handstand Push-Ups