Andy Toth
This calisthenics workout plan for beginners is a perfect way to start bodyweight training at home. The main focus of the program is to strengthen both the upper body and lower body with a special focus on the core (abs and lower back). The best part is that you can train your entire body without any equipment.
Most exercises are suitable for total beginners but if you're unsure, please check with your doctor whether you are allowed to perform them. Don't take everything as gospel, it is impossible to create a program that fits everyone's needs. This calisthenics workout plan serves as a guide and doesn't feel bad about not being able to complete all the prescribed sets and reps.
Before we dive into the workout plan let me recommend you a few resources that will help you get started with calisthenics.
Recommended Resources for Calisthenics When Starting Out
In the beginning, it is overwhelming to find the best sources of information. I'd like to save you some time and point you to a direction that will set you on your way with a significant headstart.
The best calisthenics book for beginners and intermediate
Undoubtedly the best book for calisthenics is "Overcoming Gravity" which is considered the "bible of calisthenics". It gives you a solid theoretical foundation that you can use to maximize your training benefit. It's not a fluffy, easy read but definitely worth having it on your bookshelf. It's a forever book that you will go back to again and again.
For a more complete collection check out my ▶️ list of the best calisthenics books.
Average Rating: 4.7
- High quality writing and structure
- Thorough and thoughtful
- Customizable programs
- Solid progressions system
- Not ideal for beginners
Pros & Cons
Pros
- This book is highly detailed, covering everything needed for bodyweight and gymnastics-based strength training, including program construction, movement progressions, and exercise descriptions with illustrations.
- Instead of providing a set workout plan, the book teaches readers how to create their own progressive workout programs, tailored to their specific goals, fitness levels, and preferences. It encourages self-sufficiency in designing programs.
- The book explains how to progress from basic to advanced exercises (e.g., achieving ring muscle-ups), with plenty of illustrations and descriptions to support this process.
- The author delves deep into programming, training principles, and goal-setting, offering guidance that can be applied to various fitness goals.
- The book is well-organized, with no fluff, providing precise, systematic advice that is applicable to both exercise and life.
Cons
- Some of the starting exercises are difficult for complete beginners, and the book may be overwhelming without prior experience in calisthenics or basic fitness.
- The book demands time and mental investment to read, understand, and apply the principles; it’s not a quick-and-easy guide.
Bottom Line
Calisthenics Apps that are great for beginners
I have tested most of the apps over the years and what I found was that the best ones are not always the ones that are the most popular or most expensive.
Check out my picks for the ▶️ best calisthenics apps where I list the pros and cons of each app.
Average Rating: 4.9
Annual Price: $44.99 or $35.99 20% OFF with promo code
Pros & Cons
Pros
- Advanced progress tracking
- Very capable free version with no ads.
- Well designed personalized journeys and skill trees
- Large exercise library with over 1300 exercises
- Frequent updates
- You can follow your friends' workouts
Cons
- No Apple Watch app
- Slightly complex user interface
Bottom Line
For more info about the app check out our full Calistree app review.
The most useful calisthenics equipment
For this workout plan, you won't need any equipment but as you get stronger you will naturally progress to more advanced exercises. To continue with bodyweight training make sure you get these essential calisthenics equipment:
You will definitely need something to hang from as pull-ups and hanging exercises are essential for developing upper-body strength. Even if you can't do a pull-up yet, just hanging and holding onto your own weight will improve your grip strength and decompress your spine. If you don't have one yet this article will help you choose the best pull-up bar for your home.
Another option is to get a set of gymnastics rings. They are more versatile than the pull-up bar as you can do both pulling and pushing exercises with them. They are also easier to travel with and you can set them up almost anywhere. The downside is that the added instability of the gymnastics rings makes exercises a bit more challenging than on a pull-up bar. That's why I'd recommend getting both, so you can use them interchangeably.
When it comes to resistance bands, you should start with a set that offers multiple resistance levels. Like this cheap set of 5 from Amazon would be a great option. These can serve a dual purpose: in the beginning of your fitness journey resistance bands can provide assistance, making pull-ups and dips easier. Later as you progress, you can also use them to provide additional resistance, making the exercises more difficult.
Four-week free calisthenics workout plan for beginners
Without further ado here is the best calisthenics workout plan for beginners that we could come up with. For those of you looking for the old version, you can access the 6-week workout plan here.
- Designed for total beginners
- Short and efficient workouts (30-40min)
- All exercises doable at home with no equipment
- 4-week program with 12 workout sessions
- Great variety of 40+ exercises
- Exercise videos and detailed guides included
Why I designed this workout program
Sometimes, a pre-designed general workout program is all you need to kickstart your fitness journey—there’s no need for a custom plan from a personal trainer, especially when you’re just starting out. I created this program because I felt there was a gap in the market. Most calisthenics programs, even those geared toward beginners, assume a certain level of strength and flexibility that many average people simply don’t have. I wanted to create something that truly builds the foundations for complete beginners.
Unlike programs that require custom guidance, this one is simple yet effective for those who are new to fitness. It’s designed to take you from no experience to being ready for more advanced routines, such as the popular Reddit Recommended Routine. I’ve included exercises that target all the key areas, progressing at a pace that suits a beginner’s body.
While a personal trainer can be helpful, the reality is that most beginners don’t need complicated plans. What they need is a program that meets them where they are, gives them clear guidance, and helps them build strength steadily. This pre-designed program offers simplicity and structure, making it easy to follow while still ensuring you’re making real progress.
What to expect from this calisthenics routine?
Are you new to fitness or looking for a simple way to get started at home? This calisthenics workout plan is designed specifically for total beginners, helping you build strength and muscle mass without the need for any equipment. It’s easy to follow, time-efficient, and adaptable to your progress. Here’s what you can expect:
Who exactly is this program for?
This program is ideal for complete beginners, especially those who lead a sedentary lifestyle or haven't been exercising regularly and want to get back to training. It’s also perfect for older individuals looking for a safe and effective way to exercise at home. In addition, it’s a great fit for people with busy lives who don’t have the time to go to the gym. The workouts are short and efficient—you can finish them faster than it would take you to commute to and from the gym! As a Level 1 program, it’s designed to help anyone get started in calisthenics, offering a solid foundation while allowing you to progress at your own pace and convenience.
Short, Effective Workouts (30-40 Minutes)
I know your time is valuable, so each workout in this program lasts between 30 to 40 minutes. This makes it easy to fit into your daily routine, ensuring that even the busiest person can get their workout done without feeling overwhelmed.
No Equipment Needed – Workout Anywhere
One of the best parts about this plan is that you can do it all at home with no equipment required. All exercises are bodyweight-based, so you can get started without needing any fancy gym gear. Whether you’re in your living room, bedroom, or backyard, this plan works for you.
4-Week Program with 12 Sessions
This program is designed to span 4 weeks with 12 workout sessions. You’ll gradually build strength and endurance with a structured progression. However, I understand that progress is different for everyone. If a particular week feels too challenging, you can simply repeat the hardest yet doable workout week until you’re ready to move forward. There’s no rush—this journey is all about your personal progress.
Over 40 Exercises to Keep You Motivated
This program features a diverse range of over 40 bodyweight exercises, meticulously designed to keep you progressing smoothly. Each exercise is carefully chosen to help you develop strength, mobility, and endurance, with the difficulty gradually increasing as you move through the weeks. This variety ensures that you’re constantly challenged while keeping the workouts engaging and fresh. From simple beginner moves to more advanced exercises, you’ll experience a full-body workout that adapts to your growing strength and fitness level. No two sessions will feel the same, helping you stay motivated and see consistent results.
Learn to do pull-ups without a pull-up bar
What sets this program apart is the inclusion of back-strengthening exercises, a feature often overlooked in many beginner routines. These are crucial for building a well-rounded, strong physique. Unlike typical programs that require equipment like pull-up bars for back exercises, I’ve included effective pull exercises that you can do without any equipment. Moves like seated towel rows and floorslide pull-ups will target and strengthen your back muscles, ensuring balanced progress and helping you develop both upper body strength and better posture—all without the need for a pull-up bar.
Options to Scale Difficulty
One of the key principles of this program is progressive overload, which is essential for building strength and muscle in calisthenics. Unlike weightlifting, where you can simply add more weight to the bar, calisthenics requires a more nuanced approach to increasing difficulty. That’s why progressive overload has been built into this routine as a core design principle. Throughout the program, you’ll find exercises that gradually become more challenging as your body adapts. Whether it’s increasing reps, adjusting tempo, or introducing more advanced variations, each workout is structured to ensure continuous progress. This guided progression helps you avoid plateaus and ensures you’re always working toward new strength and fitness goals.
Exercise Videos and Detailed Guides Included
I’ve made sure to include exercise videos and detailed guides for every move, ensuring that you’ll know exactly how to perform each exercise with the proper form. This not only helps prevent injury but also maximizes your results.
No matter your starting point, this plan will help you build the foundation for a stronger, fitter you. Don’t worry if your progress is slower or faster than others—just stay consistent, follow the program, and you’ll see the results. Let’s get started!
Once you completed the program and feel motivated to continue, you can create your own calisthenics workout plan following our guide so you can bang out these archer pull-ups soon at your local calisthenics park 🙂
