Calisthenics Program

Program Overview

• Type: Complete Starter Calisthenics Program

• Target: Beginners and Intermediates

Key Sections

1. Introduction

• Focus on building foundational strength for skill training.

• Importance of mastering basics to prevent injury.

• Core training misconception: Visible abs require fat reduction, not isolation workouts.

• All calisthenics workouts engage the core.

2. Weekly Workout Schedule

• Structure: 5 workouts/week

  • 2 Push Days

  • 2 Pull Days

  • 1 Leg Day

• Sample Schedule:

  • Monday: Push

  • Tuesday: Pull

  • Wednesday: Rest

  • Thursday: Push

  • Friday: Pull

  • Saturday: Rest

  • Sunday: Legs

• Workout Format: Circuit format with specific rest periods.

3. Benchmark Test & Program Customization

• Initial strength test to determine rep ranges.

• Adjust workout based on individual strength levels.

• Replace exercises with easier progressions if necessary.

4. Progression Exercises

• Listed progressions for all exercises.

• Choose exercises based on current ability (6-10 reps).

5. Pull Workout Details

• Circuit Sets: 5 sets of varying exercises (e.g., Pull-ups, Chin-ups).

• Focus on form and controlled movements.

6. Push Workout Details

• Form Examples: Dips, push-ups, and varied grips.

  • Key points on maintaining core engagement and structure during exercises.

7. Leg Workout Details

• Circuit Sets: Exercises like shrimp squats and pistol squats.

  • Emphasis on balance and full range of motion.

8. Progressing in Calisthenics

• Increase difficulty slowly, tracking improvements.

• Implement deload weeks for recovery (every 4-8 weeks).

9. Progression Pathways

• Examples of progression from basic to advanced skills for Pull, Push, and Leg exercises.