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Calisthenics for beginners
Calisthenics means training with your own body weight: squats, push-ups, pull-ups, dips and planks. You don't need a gym, and you can keep progressing for years by changing each exercise's difficulty.
This 3-day plan trains your whole body with the foundation moves. Once you complete every set with good form, move to the harder variation: from incline push-ups to push-ups, and then to pike push-ups.
Sample plan
Day 1
- Squat · 3 sets × 15 reps
- Incline push-ups · 3 sets × 10 reps
- Under-table inverted row · 3 sets × 8 reps
- Plank · 3 sets × 30 s
Day 2
- Alternating lunges · 3 sets × 10 reps
- Chair dips · 3 sets × 8 reps
- Superman · 3 sets × 12 reps
- Side plank · 2 sets × 25 s
Day 3
- Bulgarian split squat (chair) · 3 sets × 8 reps
- Push-ups · 3 sets × 8 reps
- Pike push-up · 3 sets × 6 reps
- Mountain climbers · 3 sets × 30 s
Key tips
- Master the form before moving to the harder variation.
- If you have a bar, add assisted pull-ups or dead hangs.
- Rest 60 to 90 seconds between sets.
Frequently asked questions
Can you build muscle with calisthenics?
Yes, as long as you keep increasing the difficulty with harder variations.
How long until I see results?
With 3 sessions a week, many people feel stronger in 4 to 6 weeks.
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