Calisthenics Program
90-Day Progression Framework
Month 1: Building Foundation
Full Body Workout
| Exercise | Sets & Reps / Duration |
|---|---|
| Warm-up (Light cardio: jumping jacks, high knees) | 5-10 minutes |
| Push-ups | 3 sets of 8-12 reps |
| Pull-ups or Inverted Rows (Band if necessary) | 3 sets of 5-8 reps |
| Dips (Parallel bars or bench) | 3 sets of 8-12 reps |
| Squats | 3 sets of 15-20 reps |
| Lunges | 3 sets of 10-15 reps per leg |
| Plank | 3 sets of 30-60 seconds |
| Cool down (Stretching) | 5-10 minutes |
Month 2: Increasing Intensity & Skills
Day 1 & 4: Upper Body
| Exercise | Sets & Reps / Duration |
|---|---|
| Warm-up (Light cardio) | 5-10 minutes |
| Push-ups | 4 sets of 10-15 reps |
| Pull-ups or Inverted Rows | 4 sets of 6-10 reps |
| Dips | 4 sets of 10-15 reps |
| Pike Push-ups | 3 sets of 8-12 reps |
| Plank to Push-up | 3 sets of 10-15 reps |
| Cool down (Stretching) | 5-10 minutes |
Day 2 & 3: Lower Body & Core
| Exercise | Sets & Reps / Duration |
|---|---|
| Warm-up (Light cardio) | 5-10 minutes |
| Squats | 4 sets of 20-25 reps |
| Lunges | 4 sets of 15-20 reps per leg |
| Glute Bridges | 3 sets of 20-25 reps |
| Calf Raises | 3 sets of 20-25 reps |
| Hanging Leg Raises (Use a bar) | 3 sets of 8-12 reps |
| Russian Twists | 3 sets of 20 reps per side |
| Cool down (Stretching) | 5-10 minutes |
Skill Training (2-3 times/week after main workout)
| Exercise | Sets & Reps / Duration |
|---|---|
| Handstand Practice (Wall-assisted) | 3 sets of 20-30 seconds |
| L-Sit Progressions (Tuck sits) | 3 sets of 10-15 seconds |
Month 3: Skill Focus & Advanced Mastery
Day 1 & 4: Upper Body
| Exercise | Sets & Reps / Duration |
|---|---|
| Warm-up (Light cardio) | 5-10 minutes |
| Decline Push-ups | 4 sets of 10-15 reps |
| Pull-ups | 4 sets of 8-12 reps |
| Dips | 4 sets of 10-15 reps |
| Archer Push-ups | 3 sets of 6-10 reps per side |
| Plank to Push-up | 3 sets of 15-20 reps |
| Cool down (Stretching) | 5-10 minutes |
Day 2 & 3: Lower Body & Core
| Exercise | Sets & Reps / Duration |
|---|---|
| Warm-up (Light cardio) | 5-10 minutes |
| Pistol Squats (Assisted) | 4 sets of 6-10 reps per leg |
| Bulgarian Split Squats | 4 sets of 10-15 reps per leg |
| Single-Leg Glute Bridges | 3 sets of 15-20 reps per leg |
| Calf Raises | 3 sets of 25-30 reps |
| Hanging Leg Raises | 3 sets of 10-15 reps |
| Windshield Wipers | 3 sets of 10-15 reps per side |
| Cool down (Stretching) | 5-10 minutes |
Skill Training (3-4 times/week)
| Exercise | Sets & Reps / Duration |
|---|---|
| Handstand Practice (Free-standing) | 3 sets of 20-30 seconds |
| L-Sit Hold | 3 sets of 10-20 seconds |
| Muscle-Up Progressions (Jumping/Band) | 3 sets of 3-5 reps |
Additional Tips
- Rest: Ensure you get adequate rest between workouts and listen to your body.
- Nutrition: Eat a balanced diet with sufficient protein to aid muscle recovery and growth.
- Consistency: Stick to the program and gradually increase intensity as you get stronger.