If you’ve been wanting to start calisthenics but don’t know where to begin, I’ve got you covered. Here’s a simple beginner-friendly workout program that will help you build strength, mobility, and endurance — no gym required.
🏋️ Beginner Calisthenics Program
(3 Days/Week)
Day 1 – Push (Chest, Shoulders, Triceps)
Incline Push-Ups – 3 x 8–12
Push-Ups (knee or regular) – 3 x 6–10
Pike Push-Ups – 3 x 5–8
Bench/Chair Dips – 3 x 6–10
Plank Hold – 3 x 20–40s
Day 2 – Pull (Back, Biceps)
Australian Rows – 3 x 6–12
Negative Pull-Ups – 3 x 3–6
Chin-Up Hold – 3 x max hold
Backpack/Band Curls – 3 x 8–12
Reverse Snow Angels – 3 x 10–15
Day 3 – Legs & Core
Squats – 3 x 12–15
Lunges – 3 x 8–12 each leg
Glute Bridges – 3 x 10–15
Calf Raises – 3 x 12–20
Leg Raises – 3 x 8–12
Side Plank Hold – 3 x 15–30s
📈 How to Progress
Add 1 rep each week or hold 5 seconds longer.
Once the top reps feel easy, move to harder variations.
Train 3x per week, rest 60–90s between sets, and focus on form.