How To Start Calisthenics: Make Your Beginner Calisthenics Workout Program

How To Start Calisthenics: Make Your Beginner Calisthenics Workout Program

Today, we're going to discuss how to build your own calisthenics workout routine. 

Lately, I've been asked this question quite often. 

It's crucial to know how to create a calisthenics workout plan when you have to take your health into your own hands. So, I'm here to provide you with some tips for scheduling and planning your weeks to achieve the best results, whether you're a beginner or intermediate.

But before we dive into it, I want to mention that you can download our free workout here. It's a valuable resource that includes the intermediate template we'll be discussing today, along with other helpful tools like a one-day meal plan and a monthly healthy habits schedule. Feel free to make use of these resources to build healthy habits and develop a strong body through calisthenics.

Now, let's focus on the intermediate template in this document. Keep in mind that you can always adjust it if you're a beginner. I'll explain how to do that. We'll also discuss planning your weeks and making adjustments throughout the year.

I highly recommend using full-body workouts as often as possible, especially for beginners and intermediates. They provide the best benefits and promote overall growth over time. If you're advanced, you can explore different split options, but for now, let's concentrate on full-body workouts.

To ensure a well-rounded workout, I suggest dividing your sessions between pulling and pushing exercises, along with some legs and core work. This approach ensures comprehensive activation of your body and leaves you feeling great afterward. You can always adjust the ratios and volume of these exercises within each session, but this is a solid starting point. Pulling and pushing exercises are essential, so make sure to prioritize them.

For beginners, I recommend supersetting, which involves performing two exercises back-to-back with minimal rest. In this case, I suggest a superset of 10 to 1, where you perform 10 pull-ups followed by 10 push-ups, then rest briefly before moving on to 9 pull-ups and 9 push-ups, and so on. If you can't perform the basic movements yet, feel free to use alternatives like knee push-ups or wall push-ups for the push exercise, and Australian rows or band-assisted pull-ups for the pull exercise. The key is to include the recommended volume for each exercise and gradually progress towards the actual movements.

Moving on to the leg section, once you've completed the pull and push exercises, take a 2-3 minute rest before starting the leg workout. This section consists of exercises like hip raises, lunges, squats, and mountain climbers. Rather than focusing on reps, we'll use time here. Aim for a minute of work divided into two sets of 30 seconds for each exercise. Make sure to maintain proper form and maximize the density of your movements within the allotted time. Holding the last rep of each set can provide an extra burn and contribute to long-term progress.

Lastly, we have the core section, which includes exercises like planks, superman holds, high bar knee raises, dead hangs, and hollow body flutters. These exercises not only target your core but also engage various other muscle groups, making them excellent finishers for your workout.

Remember, this template is just a starting point. You can customize it based on your preferences, goals, and fitness level. Feel free to add or replace exercises as needed. It's essential to make your workout plan adaptable and challenging.

Now that we've covered the workout template, let's discuss how to plan your weeks. This four-day split allows for adequate recovery and ensures that each muscle group is targeted throughout the week.

Here's an example weekly schedule:

Day 1: 

•  Warm-up: 5 minutes of light cardio (e.g., jogging, jumping jacks)
•  Superset: Pull-ups (or alternative) and Push-ups
•  Leg Exercise: Squats (or alternative)
•  Core Exercise: Planks

 Day 2: 

•  Warm-up: 5 minutes of light cardio
•  Superset: Australian rows (or alternative) and Dips (or alternative)
•  Leg Exercise: Lunges (or alternative)
•  Core Exercise: Superman holds

Day 3: 

•  Warm-up: 5 minutes of light cardio
•  Superset: Hip raises and Mountain climbers
•  Push Exercise: Push-ups (or alternative)
•  Core Exercise: High bar knee raises (or deadhang)

Day 4:

•  Warm-up: 5 minutes of light cardio
•  Superset: Dead hangs and Hollow flutters
•  Push Exercise: Dips (or alternative)
•  Leg Exercise: Squats (or alternative)

For each exercise, aim for 3 sets of 8-12 repetitions, or adjust based on your fitness level. As you progress, gradually increase the intensity by adding resistance or increasing the repetitions.

It's important to listen to your body and take rest days as needed. You can schedule rest days in between workout days or choose a two-days-on, one-day-off pattern. Remember, recovery is crucial for muscle growth and injury prevention.

Throughout the year, you can make adjustments to your workout routine to keep it challenging and prevent plateaus. You can vary the exercises, increase the intensity, or incorporate different training techniques like drop sets or supersets.

Additionally, don't forget about the importance of nutrition and hydration for optimal performance and recovery. Make sure to consume a balanced diet, stay hydrated, and get enough restful sleep.

I hope these tips help you create an effective workout routine. Remember to start at your own pace and gradually progress over time. Stay consistent and enjoy the process of improving your strength and fitness. 

Keep up the great work!

Get the Full Workout PDF here!

Nicolas