The Calisthenics Strength Routine
If you are looking to focus on building your body into great shape, the Calisthenics Strength Routine is for you. Each workout is tailored to individuals of different physical abilities including programming for new beginners or those looking to get back into shape. In this guide, you will gain the confidence to getting strong and have a plan to follow. This routine will be strictly bodyweight-only.
The Calisthenics Strength Routine will include a A) warm-up for exercise readiness, joint preparation, and dynamic movement; B) strength work with a Workset Pair targed to major muscle groups for both the upper and lower body and Core Pair targeted to improve your core strength; and C) a cool down to gradually slow your breathing and improve relaxation through static stretching.
What is calisthenics? And why?
Calisthenics is resistance training with your own bodyweight – most often for the purpose of strength training. Bodyweight exercises are a simple yet effective way to build muscle.
Who is this program developed for?
New beginners seeking to build a foundation and those looking to get back into shape. Intermediates and advanced athletes will need skill-specific strength-based training that an overall program like this cannot simplify.
What tools or equipment will I need?
- A place to perform dips – can be between two objects such as chairs, a low wall, etc.
- A place to perform rows – can be a table, two chairs, bar between two objects, etc.
- A place to perform pull-ups – can be a doorway pull-up bar, monkey bars, hanging rings, a tree branch, etc.
How does progression work?
Properly-timed progressions are the quickest way for an athlete to make incremental gains in strength and endurance. Muscles must be challenge continuously in order to adapt and grow in response to the load we place upon our bodies. For continued benefits from exercise, the scale of progression needs to be increased. Calisthenics is unique in that we cannot simply adjust the difficulty of exercises by adding more weight – we will need to use different variations of a type of exercise.
- For repetitive progressions, start at the beginning of the list and perform the first 2 sets with the progression before making a decision to scale up. When you can easily perform the maximum repetitions of the full set with good form and sense of ease, you should move onto the next progression.
- For timed progressions, one repetition is holding the static position for 10-30 seconds. When you can hit 30 seconds consistently for 4-5 of the sets, move onto the next progression.
Our progressions include an ordered list of exercises that increase in difficulty. You pick the difficult progression that is best appropriate for your current level of strength. If you are unsure, begin at the start of the list.
The Calisthenics Strength Routine Workouts
Instructions: The Calisthenics Strength Routine has three different workouts, each workout to be performed on a different day. Every workout has the same warm-up and cool down. Each workout has strength work separated by a “Workset Pair”, accessory work, and a “Core Pair”. The Workset Pair is performed before the accessory work and Core Pair. The accessory work is optional and should be based upon your weakpoints throughout the program. The paired exercises are to be trained together as one set before a rest period of 60-90 seconds.
Rest Time: ~60-90 seconds between sets. If you need a little more time, it’s alright.
The Workouts
Workout Warm-up
(5-10 Minutes)
Perform the following warm-up for every workout prior to strength work.
- 60s Walking at a Quick Pace
- 10+ Ankle Prep
- 10+ Wrist Prep
- 5-10 Shoulder Rolls
- 5-10 Cat Cows
- 10-15 Wall Squats
- 10-15 Romanian Deadlifts
- 30s Hollow-holds
- 30s Superman-holds
Strength Work
(30-40 Minutes)
Perform one of the following:
Workout A
Workset Pair
- 5 x 5-8 Squat Progressions
- 5 x 5-8 Pull-up Progressions
Accessory Work
- See notes
Core Pair
- 3 x 10-12 Anti-extension Progressions
- 3 x 10-12 Anti-rotation Progressions
Workout B
Workset Pair
- 5 x 5-8 Hinge Progressions
- 5 x 5-8 Push-up Progressions
- + Accessory Work
Accessory Work
- See notes
Core Pair
- 3 x 10-12 Anti-rotation Progressions
- 3 x 10-12 Extension Progressions
Workout C
Workset Pair
- 5 x 5-8 Dip Progressions
- 5 x 5-8 Row Progressions
- + Accessory Work
Accessory Work
- See notes
Core Pair
- 3 x 10-12 Extension Progressions
- 3 x 10-12 Anti-extension Progressions
Workout Cooldown
(5-10 Minutes)
Perform the following cooldown for every workout following your strength work.
- Full Squat
- Standing Pike
- Standing Backbend
- Kneeling Lunge
- Frog
- Shoulder Extension Stretch
- Seated Twist
Frequently Asked Questions
What are the factors that determine the difficulty of a calisthenics progression?
- A lever system in which our center-of-gravity is further from the point of support on the floor (or tool). The closer our midline or center-of-gravity is closer to the floor or tool, the more stabilization and strength we need. For example, during a push-up, the shorter the distance between the supporting points (The floor and arms), the harder the exercise will be.
- The base of support which includes the surfaces or tools we’re in contact with. For example, a push-up with both feet on the ground is easier than a push-up with one foot off.
- Speed of Movement
- Resistance
Why is good technique important?
How do I track progress?
Many people write their progress in training journals, utilize note applications, or spreadsheets. We have a spreadsheet tracker that you can use to record your Beginner Calisthenics Strength Routine.
How do I program accessories?
Accessories are valuable assistance movements that target your weakpoints as you perform a training program. For instance, chin-ups are a great upper-body staple for bodyweight enthusiasts to build the entire arm and back muscles. Additional examples include mixing up your hand placement on push-ups, dips, or pull-ups; adding in skills-based training; pairing with weighted training (kettlebells, swings, etc); or manipulating joints (Straight-arm vs bent-arm work).
How does rest work?
During rest, you will not perform any exercise. This is a great time to record any data, mark numbers, etc into a training journal. Rest is programmed only into the strength work. There is no need to rest between warm-up or cooldown exercises. During strength work, the pairs are done together as one set to save time overall. You will rest between each exercise. All Workset Pair sets are to be completed; once finished, you then wrap up on the strength work with the Core Pairs. This is how Workout A should be done:
Workset Pair
| Squats, rest 60-90 seconds, pull-ups, rest 60-90 seconds Squats, rest 60-90 seconds, pull-ups, rest 60-90 seconds Squats, rest 60-90 seconds, pull-ups, rest 60-90 seconds Squats, rest 60-90 seconds, pull-ups, rest 60-90 seconds Squats, rest 60-90 seconds, pull-ups, rest 60-90 seconds |
Accessory Work
Exercise, rest 60-90seconds
Core Pair
| Anti-extension, rest 60-90 seconds, anti-rotation, rest 60-90 seconds Anti-extension, rest 60-90 seconds, anti-rotation, rest 60-90 seconds Anti-extension, rest 60-90 seconds, anti-rotation, rest 60-90 seconds |
When am I ready for the next progression?
When you are consistently completing your exercise without a sense-of-challenge or when you begin to plateau for several weeks at a time. You should scale up your progression one step (sometimes two or three) at a time to ensure your safety. If you have a specific goal, you can optimize your training towards an individualized routine.