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Beginner

Beginner Calisthenics

Master the Fundamentals

fitness_center 43 Workouts
view_list 12 Weeks
calendar_today 3-4x per week
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About This Program

A 12-week progressive calisthenics program for beginners. Build foundational strength with proper push, pull, and leg exercises while developing core stability and muscle endurance.

Equipment Needed

check_circle Box check_circle Dip Bar check_circle Low Bar check_circle Pullup Bar check_circle Resistance Band check_circle Parallettes

Program Phases

Phase 1

Weeks 1 - 4

Establish proper form on fundamental calisthenics movements with moderate volume.

Phase 2

Weeks 5 - 8

Increase volume and introduce harder progressions to build greater strength.

Phase 3

Weeks 9 - 12

Master movements and prepare for intermediate level with advanced variations.

Program Structure

1

Week 1

4 workouts
1

Push Focus

schedule 42 min shoulders, chest +2
2

Pull Focus

schedule 45 min shoulders, back +2
3

Legs & Core

schedule 53 min legs, abs
4

Full Body

schedule 47 min chest, triceps +5
2

Week 2

3 workouts
1

Push Progression

schedule 42 min shoulders, chest +2
2

Pull Progression

schedule 47 min back, biceps +1
3

Legs & Core Progression

schedule 54 min legs, abs
3

Week 3

3 workouts
1

Push Volume

schedule 51 min shoulders, chest +2
2

Pull Volume

schedule 52 min shoulders, back +2
3

Legs Volume

schedule 1h 1m legs, abs
4

Week 4

3 workouts
1

Push Light

schedule 26 min chest, triceps +2
2

Pull Light

schedule 24 min biceps, back +1
3

Legs Light

schedule 29 min legs, abs
5

Week 5

4 workouts
1

Upper Push

schedule 49 min shoulders, chest +2
2

Upper Pull

schedule 48 min back, biceps +1
3

Legs

schedule 1h 5m legs, abs
4

Full Body

schedule 55 min chest, triceps +5
6

Week 6

4 workouts
1

Upper Push Intensity

schedule 57 min shoulders, chest +2
2

Upper Pull Intensity

schedule 55 min shoulders, back +2
3

Legs Intensity

schedule 1h 27m legs, abs
4

Full Body Circuit

schedule 44 min chest, triceps +5
7

Week 7

4 workouts
1

Upper Push Volume

schedule 1h 13m shoulders, chest +2
2

Upper Pull Volume

schedule 1h 9m shoulders, back +2
3

Legs Volume

schedule 1h 28m legs, abs
4

Full Body Strength

schedule 1h 16m chest, triceps +4
8

Week 8

3 workouts
1

Push Light

schedule 21 min chest, triceps +2
2

Pull Light

schedule 21 min back, biceps +1
3

Full Body Light

schedule 27 min chest, triceps +4
9

Week 9

4 workouts
1

Push Mastery

schedule 1h 11m shoulders, chest +3
2

Pull Mastery

schedule 1h 6m back, biceps +1
3

Legs Mastery

schedule 1h 34m legs, abs
4

Full Body Power

schedule 1h 22m chest, triceps +5
10

Week 10

4 workouts
1

Push Advanced

schedule 1h 14m shoulders, chest +3
2

Pull Advanced

schedule 1h 4m shoulders, back +2
3

Legs Advanced

schedule 1h 29m legs, abs
4

Full Body Test

schedule 1h 22m chest, triceps +4
11

Week 11

4 workouts
1

Push Peak

schedule 1h 16m shoulders, chest +3
2

Pull Peak

schedule 1h 9m shoulders, back +2
3

Legs Peak

schedule 1h 32m legs, abs
4

Full Body Peak

schedule 1h 23m chest, triceps +5
12

Week 12

3 workouts
1

Assessment Prep

schedule 40 min chest, triceps +2
2

Assessment Prep

schedule 37 min back, biceps +1
3

Graduation Assessment

schedule 18 min chest, triceps +3

Ready to Start Beginner Calisthenics?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

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