Beginner · Pull-up bar · 3 days a week
3 sessions · 45–50 min each · rest 90 s between setsWeekly sets: 18 pull · 18 push · 18 legs
Warm-up, 5 minutes: wrist circles, arm circles, scapular pulls, 10 bodyweight squats
Full body A
| Exercise | Sets × reps |
|---|---|
| Pull-up negative (5 s down)Next: Pull-up | 3 × 3–5 |
| Bodyweight squatNext: Bulgarian split squat | 3 × 10–15 |
| Close-grip incline push-upNext: Diamond push-up | 3 × 5–8 |
| Glute bridgeNext: Single-leg glute bridge | 3 × 10–15 |
| Inverted row, knees bentNext: Inverted row | 3 × 5–8 |
| Incline push-upNext: Push-up | 3 × 5–8 |
| Hanging knee raiseNext: Hanging leg raise | 3 × 8–12 |
Full body B
| Exercise | Sets × reps |
|---|---|
| Scapular pull-upNext: Chin-up | 3 × 10–15 |
| Reverse lungeNext: Cossack squat | 3 × 10–15per side |
| Pike push-upNext: Elevated pike push-up | 3 × 5–8 |
| Single-leg glute bridgeNext: Single-leg hip thrust | 3 × 10–15per side |
| Inverted row, knees bentNext: Inverted row | 3 × 5–8 |
| Push-up negative (5 s down)Next: Push-up | 3 × 3–5 |
| Side plank | 3 × 20–30 sper side |
Full body A
| Exercise | Sets × reps |
|---|---|
| Pull-up negative (5 s down)Next: Pull-up | 3 × 3–5 |
| Bodyweight squatNext: Bulgarian split squat | 3 × 10–15 |
| Close-grip incline push-upNext: Diamond push-up | 3 × 5–8 |
| Glute bridgeNext: Single-leg glute bridge | 3 × 10–15 |
| Inverted row, knees bentNext: Inverted row | 3 × 5–8 |
| Incline push-upNext: Push-up | 3 × 5–8 |
| Hanging knee raiseNext: Hanging leg raise | 3 × 8–12 |
Next week, start with Full body B, so each session gets the same number of turns.
How each plan is built
Every routine trains each major muscle group at least twice a week with 2 to 4 sets per exercise, which is the core of the American College of Sports Medicine 2026 guidance on resistance training. Weekly volume lands at 12 to 20 sets each for pulling, pushing and legs.
- Twice a week per muscle, minimum. The 2026 ACSM position stand found that training every major muscle group at least twice a week matters more than the exact split.
- About 10 or more sets per muscle per week for muscle growth. Every plan here gives 12 or more for pulling, pushing and legs.
- Bodyweight works. In an 8-week study, push-ups built as much chest and triceps size and strength as bench press at a matched effort.
- No need to train to failure. Stop most sets with one or two clean reps left. Failure did not consistently improve results in the 2026 review, and it ruins your form on hard progressions.
- Harder exercises replace heavier weights. When you reach the top of a rep range, the plan tells you which exercise to switch to.
Which level should you pick?
Pick beginner if you cannot yet do 5 strict pull-ups or 15 push-ups, intermediate from 5 to 12 pull-ups, and advanced once you can do 12 or more pull-ups and 15 dips. If you are between two levels, start with the lower one.
| Level | You can do | Your main exercises |
|---|---|---|
| Beginner | Fewer than 5 pull-ups or 15 push-ups | Pull-up negatives, incline push-ups, squats, inverted rows |
| Intermediate | 5–12 pull-ups, 15+ push-ups | Pull-ups, dips, Bulgarian split squats, pike push-ups |
| Advanced | 12+ pull-ups, 15+ dips | Weighted pull-ups and dips, pistols, handstand push-ups |
Not sure how your numbers compare? Check them against official test standards in the strength standards tool.
How many days a week should you train?
Three full-body days a week is the best start for most people. Two days is enough to make progress, four days suits an upper/lower split, and five days a push/pull/legs and upper/lower week for people who recover well.
| Days | Split | Best for |
|---|---|---|
| 2 | Full body A / B | Busy weeks. Each muscle still gets two sessions. |
| 3 | Full body A / B / A | Most people. A rest day between every session. |
| 4 | Upper / lower, twice | Longer sessions are a problem, or you want more leg work. |
| 5 | Push, pull, legs, upper, lower | Intermediate and advanced, with good sleep and recovery. |
Take at least one rest day between two sessions that train the same muscles. Training every day does not speed up progress.
How to progress every week
Use double progression. Keep the same exercise until you can do every set at the top of the rep range with clean form, then switch to the next exercise shown under it and start again at the bottom of the range.
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Start at the bottom of the range
For 3 × 5–8, aim for 5 or 6 reps per set in the first week.
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Add a rep when you can
Each session, try to add one rep to one or more sets. Holds work the same way, a few seconds at a time.
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Hit the top on every set
When all sets reach the top of the range, for example 3 × 8, the exercise is done.
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Move to the next exercise
Switch to the harder variation shown under it, or add 2.5 kg once you are on weighted pull-ups and dips.
For skills such as the muscle-up, front lever and planche, follow the step-by-step calisthenics progressions.
Calisthenics at home with no equipment
You can train every muscle group at home with nothing but the floor, a sturdy table and a door. Pulling is the hard part, so the no-equipment plans use table rows and towel door rows in place of pull-ups.
- Table rows: lie under a solid table, grip the edge and pull your chest up to it. Test that the table cannot tip first.
- Towel door rows: loop a towel around the handle of a closed door, lean back and row. Stand on the side the door opens away from, so pulling presses it into the frame.
- A pull-up bar is the best first purchase. It adds real pull-ups, hanging leg raises and later the muscle-up and front lever.
Common questions
What is a good calisthenics workout plan for beginners?
Three full-body sessions a week on non-consecutive days, with 3 sets of 5 to 8 reps on the easiest version of each movement you can do with good form: pull-up negatives or rows, incline push-ups, squats and glute bridges, plus a core hold. Move to a harder version when you reach 3 sets of 8.
How many days a week should I do calisthenics?
Two to four days for most people. Training each muscle group at least twice a week is what matters most, so two full-body sessions are enough to progress, and three is the usual starting point.
Can I do calisthenics every day?
You can practice light skills such as handstands daily, but hard strength work needs rest. Leave at least one day between sessions that train the same muscles, or use a split where consecutive days train different muscles.
Can you build muscle with calisthenics alone?
Yes. In a controlled study, push-ups built as much muscle and strength as the bench press over 8 weeks. The key is making the exercise harder over time by moving to tougher variations or adding weight.
How long should a calisthenics workout be?
About 30 to 60 minutes, including a 5-minute warm-up. The plans on this page list an estimated time for each session based on the number of sets and the rest between them.
How many sets and reps should I do?
Two to four sets per exercise, with 5 to 12 reps for most exercises and about 10 or more hard sets per muscle group each week. Stop each set with one or two good reps left.
What equipment do I need for calisthenics?
None to start. A pull-up bar is the most useful first purchase, followed by dip bars or parallettes. A park with bars gives you everything in this generator for free.
Should I train to failure in calisthenics?
Not on most sets. The 2026 ACSM review found that training to failure did not consistently improve results, and on hard progressions the last grinding reps usually break your form. End sets with one or two clean reps left.
Is there an app for calisthenics workout plans?
Yes. Calitracker is a free calisthenics workout tracker for iOS and Android. You can build a routine like the ones on this page, log every set and hold, and follow skill progression plans, with no ads on the free plan.
Sources
- American College of Sports Medicine (2026). Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. acsm.org.
- American College of Sports Medicine (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708. PubMed.
- Schoenfeld BJ, Ogborn D, Krieger JW (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689–1697. PubMed.
- Kikuchi N, Nakazato K (2017). Low-load bench press and push-up induce similar muscle hypertrophy and strength gain. Journal of Exercise Science & Fitness, 15(1), 37–42. DOI.
- Kotarsky CJ, et al. (2018). Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. Journal of Strength and Conditioning Research, 32(3), 651–659. PubMed.
- r/bodyweightfitness. Recommended Routine: full-body structure, 3 sets of 5–8, progression rules. Recommended Routine.
These plans are general training information, not medical advice. Stop any exercise that causes joint pain, and see a professional if you have an injury or a health condition.
