Index
Starting calisthenics can be overwhelming. How many days? What exercises? How to organize muscle groups? This guide eliminates all those doubts with a complete weekly routine for those starting from zero or with less than 6 months training.
Core Principles
1. 2x per week per muscle group: stimulating each group twice weekly produces more gains than once. This routine splits into upper and lower body, training each zone twice.
2. Compound exercises first: pull-ups, push-ups, and squats go at the beginning when energy is high.
3. Linear progression: each week, add 1 rep to any exercise.
4. Rest as part of the plan: rest days are as important as training days.
Weekly Structure
| Day | Session | Focus |
|---|---|---|
| Monday | Upper Body A | Push-ups + Rows |
| Tuesday | Rest/mobility | Light stretching |
| Wednesday | Lower Body + Core | Squats, lunges, plank |
| Thursday | Rest | Full recovery |
| Friday | Upper Body B | Pull-ups + Dips |
| Saturday | Cardio/Skills | LISS or skill practice |
| Sunday | Rest | Full recovery |
Exercise Progressions
PUSH (Chest, Shoulders, Triceps): Knee Push-Up → Standard Push-Up → Decline Push-Up Initial goal: 3×10 standard push-ups
Bench Dips → Assisted Parallel Dips → Parallel Bar Dips Initial goal: 3×10 bench dips
PULL (Back, Biceps): Inclined Row (45°) → Horizontal Row → Assisted Pull-Up → Pull-Up Initial goal: 3×10 Australian rows
LOWER BODY: Assisted Squat → Bodyweight Squat → Bulgarian Split Squat → Pistol Squat Initial goal: 3×15 deep squats
CORE: Knee Plank → Standard Plank → Single-Leg Plank Initial goal: 3×30 second planks
The 4 Training Days
MONDAY — Upper Body A (45-60 min)
- Joint warm-up: 5 min
- Push-ups: 4×8-12
- Australian rows: 4×8-12
- Bench dips: 3×12-15
- Band bicep curls: 3×12
- Band tricep extensions: 3×12
WEDNESDAY — Lower Body + Core (45-55 min)
- Warm-up: 5 min
- Squats: 4×12-15
- Lunges: 3×10/leg
- Glute bridge: 3×15
- Calf raises: 3×20
- Plank: 3×30-45s
- Dead bug: 3×10/side
- Hollow body hold: 3×20s
FRIDAY — Upper Body B (45-60 min)
- Warm-up: 5 min (active hang, scapular retractions)
- Pull-ups or negatives: 5 sets × max-2 reps
- Parallel dips (or bench): 4×8-12
- Paused Australian rows: 3×8 (2s at top)
- Face pulls with band: 3×15
- Side plank: 3×20-30s each side
SATURDAY — Cardio or Skills (20-40 min)
- 30 min easy run, bike, or jump rope
- OR muscle-up practice with band
- OR deep mobility/yoga
Month-by-Month Progression
Month 1: Learn technique. Form matters more than reps. Month 2: Add 1-2 reps per set in at least one exercise per session. Month 3: Increase difficulty of at least one exercise per week. Month 4: Max test for pull-ups and push-ups. Compare to month 1.
Track Everything on Reppy
Log every session on Reppy's Dashboard:
- See your activity heatmap and confirm consistency
- Watch STR, PWR, END, and AGI attributes rise
- Compare with the community in pull-up and push-up rankings
- Earn XP and Reppy Coins for every completed session
No gym needed. No weights needed. Just consistency, a bar, and this routine. Start today.