Assess Starting Level
30 minutesTest max push-ups, squats, and plank hold to set progression baseline.
Beginner8-12 weeks
Bodyweight Training
Free step-by-step bodyweight training for home exercisers. Plan bodyweight training with calculators and checklists covering assess starting level, design.
home exerciserstravelersminimal equipment users
Workflow
Design Push-Pull-Leg Split
1 hourSchedule 3-4 sessions: push (push-up variants), pull (rows/inverted), legs, core.
Apply Progressive Overload
8 weeksAdd reps, tempo, or harder variation weekly.
Recovery and Nutrition
ongoingSleep 7+ hours; protein 0.7g+ per lb; active recovery walks.
Tools Used
Checklist
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Assessment
Planning
Technique
Nutrition
Recovery
Tracking
Reference Materials
Calisthenics Progression LadderTable
Standard exercise progressions.
| Movement | Beginner | Intermediate | Advanced |
|---|---|---|---|
| Push | Wall/incline | Standard | Archer/one-arm |
| Pull | Door row | Pull-up | L-sit pull-up |
| Legs | Air squat | Bulgarian split | Pistol squat |
Progressive Overload FormulaFormula
Weekly volume target = sets × reps × difficulty modifier. Increase one variable by 10% when all sets hit top rep range.
Rep Range for StrengthStandard
3-8 reps per set at hard variation builds strength; 8-15 for endurance.
Full Range of Motion
Partial push-ups cheat progress — chest to floor or incline higher.
Use a Doorway Bar
$30 pull-up bar unlocks half your pulling progress.
Grease the Groove
Practice sub-max reps throughout day for skill moves.
Safety Notes
- Wrist pain — use parallettes or push-up handles to neutralize wrist angle.
- Avoid high-rep kipping pull-ups until shoulder stability is established.