8-Week Calisthenics for Beginners Program

Level 1
Weeks 1
Set 1 Set 2
Push-ups on knees
Seated dips
Push-ups (hands on elevated surface)
Close push-ups (hands 6" apart, on knees)
Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec.
up (on knees)
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats
Elevated calf raises
Split squats
One-legged elevated calf raises
Bear squats
Squat Jumps
Thursday -- Back Set 1 Set 2
Australian pull-ups (upper back)
Supermans
Australian pull-ups (mid back)
Scapula push-ups
3-position towel rows
Friday -- Core Round 1 Round 2 Round 3
Flutter kicks
V-ups
Planks
Hip dips
In & outs
Saturday -- Shoulders & Biceps Set 1 Set 2
Elevated pike push-ups (upper body raised)
Australian chin-ups
Sidelying bodyweight bicep curls
Crab walk
Assisted chin-ups

Weeks 2
Monday -- Chest & Triceps Set 1 Set 2
Push-ups on knees
Seated dips
Push-ups (hands on elevated surface)
Close push-ups (hands 6" apart, on knees)
Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec.
up (on knees)
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats
Elevated calf raises
Split squats
One-legged elevated calf raises
Bear squats
Squat Jumps
Thursday -- Back Set 1 Set 2
Australian pull-ups (upper back)
Supermans
Australian pull-ups (mid back)
Scapula push-ups
3-position towel rows
Friday -- Core Round 1 Round 2 Round 3
Flutter kicks
V-ups
Planks
Hip dips
In & outs
Saturday -- Shoulders & Biceps Set 1 Set 2
Elevated pike push-ups (upper body raised)
Australian chin-ups
Sidelying bodyweight bicep curls
Crab walk
Assisted chin-ups
Crab walk
Assisted chin-ups

Level 2
Week 3
Monday -- Chest & Triceps Set 1 Set 2
Regular push-ups
Seated dips
Shuffle push-ups
Close push-ups (hands 6" apart, knees off ground)
Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec.
up (on knees)
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats
Elevated calf raises
Split squats
One-legged elevated calf raises
Bear squats
Squat Jumps
Thursday -- Back Set 1 Set 2
Australian pull-ups (upper back)
Supermans
Australian pull-ups (mid back)
Scapula push-ups
3-position towel rows
Friday -- Core Round 1 Round 2 Round 3
Flutter kicks
V-ups
Planks
Hip dips
In & outs
Saturday -- Shoulders & Biceps Set 1 Set 2
Regular pike push-ups
Australian chin-ups
Sidelying bodyweight bicep curls
Crab walk
Assisted chin-ups

Week 4
Monday -- Chest & Triceps Set 1 Set 2
Regular push-ups
Seated dips
Shuffle push-ups
Close push-ups (hands 6" apart, knees off ground)
Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec.
up (on knees)
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats
Elevated calf raises
Split squats
One-legged elevated calf raises
Bear squats
Squat Jumps
Thursday -- Back Set 1 Set 2
Australian pull-ups (upper back)
Supermans
Australian pull-ups (mid back)
Scapula push-ups
3-position towel rows
Friday -- Core Round 1 Round 2 Round 3
Flutter kicks
V-ups
Planks
Hip dips
In & outs
Saturday -- Shoulders & Biceps Set 1 Set 2
Regular pike push-ups
Australian chin-ups
Sidelying bodyweight bicep curls
Crab walk
Assisted chin-ups

Week 5
Monday -- Chest & Triceps Set 1 Set 2
Regular push-ups
Seated dips
Shuffle push-ups
Close push-ups (hands 6" apart, knees off ground)
Wide push-ups w/ 5 sec. down/1 sec. hold/ 5 sec.
up (on knees)
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats
Elevated calf raises
Split squats
One-legged elevated calf raises
Bear squats
Squat Jumps
Thursday -- Back Set 1 Set 2
Australian pull-ups (upper back)
Supermans
Australian pull-ups (mid back)
Scapula push-ups
3-position towel rows
Friday -- Core Round 1 Round 2 Round 3
Flutter kicks
V-ups
Planks
Hip dips
In & outs
Saturday -- Shoulders & Biceps Set 1 Set 2
Regular pike push-ups
Australian chin-ups
Sidelying bodyweight bicep curls
Crab walk
Assisted chin-ups

Level 3
Week 6
Monday -- Chest & Triceps Set 1 Set 2
Push-ups w/ one sec. pause
Dips on lateral bars
Wide push-ups with 5 seconds down/1 second
hold/5 seconds up (knees off ground)
Close push-ups (hands 6" apart, knees off ground)
Extended range of motion (EROM) push-ups
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats w/ 1 sec. hold
Elevated calf raises (standard, toes in and toes
out)
Bulgarian split squats
One-legged elevated calf raises w/ 2 sec. hold
Bodyweight squats w/ pulse & pivot
Wall sits
Thursday -- Back
Australian pull-ups w/ 1 sec. hold (upper back)
Supermans w/ 1 sec. hold
Australian pull-ups w/ 1 sec. hold (mid back)
Reverse dolphin kicks
Wide grip pull-ups
Friday -- Core Round 1 Round 2 Round 3
Mountain climbers
Alternating v-ups
Planks w/ forward/backard lean
Russian twist
Crunchy frogs
Saturday -- Shoulders & Biceps Set 1 Set 2
Elevated pike push-ups (lower body raised)
Australian chin-ups
Sidelying bodyweight bicep curls
Helicopters
Assisted chin-ups

Week 7
Monday -- Chest & Triceps Set 1 Set 2
Push-ups w/ one sec. pause
Dips on lateral bars
Wide push-ups with 5 seconds down/1 second
hold/5 seconds up (knees off ground)
Close push-ups (hands 6" apart, knees off ground)
Extended range of motion (EROM) push-ups
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats w/ 1 sec. hold
Elevated calf raises (standard, toes in and toes
out)
Bulgarian split squats
One-legged elevated calf raises w/ 2 sec. hold
Bodyweight squats w/ pulse & pivot
Wall sits
Thursday -- Back
Australian pull-ups w/ 1 sec. hold (upper back)
Supermans w/ 1 sec. hold
Australian pull-ups w/ 1 sec. hold (mid back)
Reverse dolphin kicks
Wide grip pull-ups
Friday -- Core Round 1 Round 2 Round 3
Mountain climbers
Alternating v-ups
Planks w/ forward/backard lean
Russian twist
Crunchy frogs
Saturday -- Shoulders & Biceps Set 1 Set 2
Elevated pike push-ups (lower body raised)
Australian chin-ups
Sidelying bodyweight bicep curls
Helicopters
Assisted chin-ups

Week 8
Monday -- Chest & Triceps Set 1 Set 2
Push-ups w/ one sec. pause
Dips on lateral bars
Wide push-ups with 5 seconds down/1 second
hold/5 seconds up (knees off ground)
Close push-ups (hands 6" apart, knees off ground)
Extended range of motion (EROM) push-ups
Tuesday -- Lower Body Set 1 Set 2
Bodyweight squats w/ 1 sec. hold
Elevated calf raises (standard, toes in and toes
out)
Bulgarian split squats
One-legged elevated calf raises w/ 2 sec. hold
Bodyweight squats w/ pulse & pivot
Wall sits
Thursday -- Back
Australian pull-ups w/ 1 sec. hold (upper back)
Supermans w/ 1 sec. hold
Australian pull-ups w/ 1 sec. hold (mid back)
Reverse dolphin kicks
Wide grip pull-ups
Friday -- Core Round 1 Round 2 Round 3
Mountain climbers
Alternating v-ups
Planks w/ forward/backard lean
Russian twist
Crunchy frogs
Saturday -- Shoulders & Biceps Set 1 Set 2
Elevated pike push-ups (lower body raised)
Australian chin-ups
Sidelying bodyweight bicep curls
Helicopters
Assisted chin-ups