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Calisthenics Training Programs by Level

I've proposed three main level categories – beginner, intermediate, and advanced / pro – with examples of training structures. There are obviously countless ways to combine exercises. My proposal is a starting point. Feel free to adapt it to your level by integrating exercises with variable difficulty!

🌱 Beginner

Simple Full Body Routine

  • 3 × 8–10 incline push-ups (hands on floor / couch)
  • 3 × 10 bodyweight squats
  • 3 × 20 s plank hold
  • 3 × 5-10 negative pull-ups

Frequency: 2-3 times per week

Rest: 2-3 minutes between sets

Objective: learn the basics, feel the movements, build initial consistency without overwhelming the nervous system.

💪 Intermediate

Pull / Push Routine

  • 4 × 6–8 strict pull-ups
  • 4 × 8–12 regular push-ups
  • 3 × 8 dips on bars or chairs
  • 4 x 10 s handstand hold against wall or freestanding if comfortable
  • 4 x 3-10s tuck planche hold
  • 4 x 3-7 handstand push ups if you're determined

Frequency: 3-4 times per week

Rest: 2-4 minutes between sets

Objective: consolidate base strength and prepare for skills (muscle-up, front lever, more advanced planche variations).

🔥 Advanced / Pro

Skills & Explosiveness Session

  • Muscle-up: 5–8 sets of variations (explosive, assisted, negative)
  • Front lever: 5 × 10–15 s on your current progression (tuck, advanced tuck, straddle…)
  • Handstand push ups: 4 x 3–12 (wall + freestanding)
  • Planche: 5 x 3-10s on the most suitable progression (tuck, straddle or full if you feel like a beast)
  • Front lever progression (4 sets of 5-10 seconds)
  • Planche progression (4 sets of 5-10 seconds)
  • One-arm pull-up progression (3 sets of 3-5 reps per arm)

Frequency: 5-6 times per week (Push/Pull/Legs split)

Rest: 3-5 minutes between sets

Objective: push human strength beyond its limits!

📊 Track Your Progress

Use our Smart Calisthenics Tracker to automatically count your repetitions and track your progression over time. The tool uses AI to detect your movements and provides quality scores for your performance.

💡 Important Tips

  • Progressive overload: Increase difficulty gradually (reps, sets, or exercise variation)
  • Recovery: Rest at least 48 hours between training the same muscle groups
  • Nutrition: Ensure adequate protein intake (1.6-2.2g per kg of body weight)
  • Consistency: Regularity is more important than intensity
  • Listen to your body: Don't push through pain - it's a warning signal