The Best Free Calisthenics Programs

Starting calisthenics can feel overwhelming. You’re excited to build strength and move better, but with so many workout options floating around the internet, it’s easy to get stuck in research mode. I’ve been there myself.

That’s why I created a series of structured workout programs on Calisthenics.com—to help you stop guessing, start training, and build real results from the ground up.

Even though these programs are designed primarily for beginners, they’re also great for anyone who wants to revisit and master the fundamentals. I’ve seen intermediate and even advanced athletes benefit from rebuilding their base with structured progressions. Solid basics make everything else easier—whether that’s planche work, handstand push-ups, or weighted calisthenics. And this is just the beginning. We’ll be expanding this list with more free intermediate programs soon, so you’ll always have a clear next step to keep progressing.

No App to Download, No Subscription

I wanted to create something that removes all the typical barriers to getting started with fitness. These programs are completely free because I truly believe that lack of money should never be the reason someone gives up on getting stronger, healthier, and more confident in their body.

There’s a huge gap between where most people start and what they see online. Instagram clips and YouTube tutorials often jump straight to advanced skills—like the muscle-up or front lever—with very little guidance on how to build the strength foundations needed to get there. I wanted to create something that bridges that gap. Something that shows people the path from "how do I do my first push-up?" to mastering bodyweight skills.

I also think follow-along videos can be useful, but they often feel like entertainment more than training. You might sweat, but without a plan or structure, you’re just floating like a leaf in the wind. Progress takes intention. That’s why these plans are designed to build toward a specific goal—whether that’s your first pull-up or ten perfect push-ups.

And I wanted to make this accessible in a way that doesn’t require a fitness app. You don’t need to install anything, register, or figure out how to navigate another tech platform. Just open the plan and start training. You’ll spend less time fumbling with screens and more time focused on the work.

Our format lives somewhere between the classic Reddit Recommended Routine (which I respect and used in my early days) and the structure of a modern fitness app. You get all the guidance you need, without needing to stare at a timer or track every metric. It’s simple, effective, and built for people who want to train with intention.

In this guide, I’ll walk you through each of the beginner-friendly programs we offer. I’ll explain who each one is for, what the prerequisites are, what kind of equipment (if any) you’ll need, and how to decide which program to follow first. I’ll also share a complete list of exercises included in each plan, along with my coaching insights on how and why each one was designed the way it is.

By the end of this article, you’ll know exactly where to start—and how to progress step by step.

Why Follow a Structured Calisthenics Program?

When I first got into bodyweight training, I wasted a lot of time jumping from random YouTube workouts to trendy Instagram challenges. I wasn’t making progress because I wasn’t following a consistent plan that matched my level. That’s the difference a well-designed program makes—it gives you structure, progression, and purpose.

Every program listed below is:

• Completely free
• Built by experienced athletes
• Designed for real people, not just athletes
• Easy to follow on your phone or laptop
• Saveable in your calendar to stay accountable

Let’s dive into the best free beginner calisthenics programs available on Calisthenics.com.

1. Learn the Basics: Full-Body Home Workouts

This is the perfect starting point if you’re completely new to training. No gear needed. Just your body and a bit of floor space.

Who It’s For

• Total beginners
• People returning to exercise after a long break
• Anyone without access to a gym or equipment

Structure

• 3 levels of progressive workouts
• Each level includes a full-body circuit of 6 exercises
• Repeat each workout 2–3 times per week

Equipment Needed

• None

Exercise List & Why They’re Included

Level 1:

• Wall Push-Up: Introduces upper body pushing mechanics in a safe, gentle way.
• Incline Plank Hold: Builds core and shoulder stability without requiring a full plank.
• Glute Bridge: Teaches hip extension and glute activation—critical for posture and lower body strength.
• Dead Bug: Strengthens deep core muscles with minimal spinal stress.
• Wall Sit: Builds basic leg endurance in a joint-friendly way.
• Marching in Place: Light cardio to elevate heart rate and increase coordination.

Level 2 and 3 introduce more dynamic versions of the same movement patterns. By Level 3, you’re doing negative push-ups and mountain climbers—solid stepping stones to real push-ups and higher-intensity conditioning.

Personal Recommendation: This plan does exactly what a true beginner needs: it teaches movement patterns, builds endurance gently, and allows for steady progression. It’s an ideal first step into the world of bodyweight fitness.

2. Build a Strong Back and Learn the Pull-Up

This one’s for you if your goal is to get your first pull-up—or your first five.

Who It’s For

• People who can’t do a pull-up yet but can hang from a bar
• Active beginners (e.g. runners, HIIT fans) looking to build upper body strength

Structure

• 6 weeks, 2 sessions per week
• Each session = Warm-up + 3 strength exercises + 1 HIIT finisher

Equipment Needed

• Pull-up bar
• Resistance bands (for assistance)
• Gymnastics rings (optional)

Exercise List & Why They’re Included

Vertical Pulls:

• Assisted Pull-Up: Reduces load so you can focus on correct pulling mechanics.
• Negative Pull-Up: Builds strength through the eccentric (lowering) phase—critical for people who can’t yet lift themselves up.
• Scapular Pull-Up: Reinforces scapular control, which is key for safe and powerful pulling.

Horizontal Pulls:

• Ring or Inverted Rows: Horizontal pulling strengthens your mid-back and balances your shoulder girdle.
• Feet-Elevated Rows: Adds difficulty and increases core tension.

Accessory Work:

• Dead Hang Holds: Improves grip strength and shoulder endurance.
• Hollow Body Hold: Reinforces core tension needed for clean pull-up form.
• Band Face Pulls & Lat Pulls: Improve posture and activate supportive upper back muscles.

HIIT Finishers:

Add variety, improve cardiovascular endurance, and maintain full-body balance.

Personal Recommendation: This plan is one of my favorites to coach because the progress is so tangible. You’ll go from zero to your first pull-up (or more) with a smart mix of volume, technique, and grip training. I suggest filming yourself on Week 1 and Week 6—you’ll be amazed at the difference.

3. Get Stronger at Push-Ups

Struggling to do push-ups with good form? This plan will change that.

Who It’s For

• Beginners who can do at least 3 good-form knee or incline push-ups
• Anyone wanting to improve upper body and core strength

Structure

• 6 weeks, 2 sessions per week
• Each session includes: Warm-up, push-up progression supersets, core finisher

Equipment Needed

• None (optional resistance band for variation)

Exercise List & Why They’re Included

Push-Up Progression (Isotonic):

• Wall to Knee to Incline Push-Up: Smooth strength gradient with increasing load.
• Negative Push-Up: Reinforces strength through full range of motion.
• Cobra Push-Up: Enhances spinal mobility while reinforcing end-range triceps activation.
• Standard to Decline Push-Up: Increase difficulty and challenge shoulder and core engagement.
• Pseudo-Planche Push-Up: Builds anterior deltoid and core strength—great for skill transfer later.

Push-Up Progression (Isometric):

• Planks and Variations: Build scapular and core stability.
• Planche Leans and Frog Stand: Prepares you for more advanced static holds in the future.

Finishers:

• High-rep push-ups, shoulder taps, and core work to build muscular endurance and mental toughness.

Personal Recommendation: Don’t underestimate this plan just because it’s “only” push-ups. Push-ups are one of the best diagnostic tools in bodyweight training. This program will expose weaknesses in your form, core, and shoulder stability—and then fix them.

4. Build a Strong Chest to Master the Dips

Want to master dips on rings or bars? This is the plan for that.

Who It’s For

• People who can do at least 3 regular push-ups
• Athletes with access to dip bars or rings

Structure

• 6 weeks, 2 workouts per week
• Each session includes: Scapula/wrist warm-up, supersets, dip progression, HIIT/core finisher

Equipment Needed

• Gymnastics rings or dip bars

Exercise List & Why They’re Included

Warm-Up:

• Wrist Circles & Shoulder Rolls: Prepares joints for load-bearing work.
• Scapular Shrugs: Activates stabilizing muscles for safe dip mechanics.

Dip Progressions:

• Bench Dips to Assisted Dips: Introduce the pattern and build strength at reduced intensity.
• Eccentric Dips: Builds control and tendon strength—key for shoulder safety.
• Full Bodyweight Dips: Final goal, requires balanced pushing and core engagement.

Strength Supersets:

• Combine holds and reps to build both max strength and muscular endurance.

HIIT/Core Finishers:

• Focus on maintaining full-body tension, especially under fatigue—essential for dip form.

Personal Recommendation: Dips are one of the most technical calisthenics basics. They’re easy to do poorly and hard to do well. That’s why this plan emphasizes joint prep, progression, and body alignment. I recommend using rings if you can—they add a balance challenge that will pay off in strength and stability.

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Choosing the Right Program: Where to Start

Here’s how I recommend choosing your starting point:

If you’re completely new to working out:

Start with the Full Body Home Plan (No Equipment). It builds general strength and gets you used to moving consistently.

If you want your first pull-up:

Start with the Zero to 5 Pull-Ups plan. Make sure you can hang from a bar for at least 5–10 seconds.

If your goal is strong push-ups:

Choose the Zero to 10 Push-Ups plan. Great follow-up after completing the full body plan.

If you’re ready to push your upper body further:

Go for Zero to 5 Dips, especially if you already feel strong with push-ups and planks.

Save Workouts to Your Calendar

Each workout on Calisthenics.com can be saved to your personal calendar. This simple habit makes a huge difference in accountability. You’ll always know what’s next, and that builds consistency—arguably the most important factor in your fitness journey.

Final Thoughts

There’s a lot of noise in the fitness world. My goal with these calisthenics plans is to cut through that and give you a clear, structured path. These programs are simple, scalable, and they work. I’ve tested them, coached others through them, and watched total beginners become confident athletes by sticking to them.

So if you’re serious about starting calisthenics, pick the plan that matches your current level and commit to it. You don’t need fancy equipment or a gym membership. You just need the right plan—and to show up.

When you’re ready, head over to the Workout Plans page and start training. I’ll be there to answer any questions in the comments.