How to Start Calisthenics: The Ultimate 4-Week Beginner Plan (No Equipment Needed)

How to Start Calisthenics: The Ultimate 4-Week Beginner Plan (No Equipment Needed)

1. The Core Philosophy: Why Calisthenics Works

First, you need zero equipment to start. All you need is your body and the floor.

The Big Three Movements: Calisthenics builds strength by mastering three core movements:

• Push: Horizontal (Push-up) and Vertical (Pike Push-up progression).
• Pull: The only exception. While a pull-up bar is ideal, initial pulling strength is built through bodyweight. Do rows using a sturdy table, bands, or door frame (easy DIY setup).
• Legs/Squat: Squatting and Hinges (Lunge/Glute Bridges).

The Secret: Progressive Overload.

It's the core concept: since you can't add plates, you increase difficulty by changing leverage (e.g., Push-up on knees → Push-up on toes → Decline Push-up).

2. The 4-Week Training Schedule

• Goal: Build foundational strength and master proper form for the "Big Three" movements.
• Frequency: 3 days per week (Full Body), with at least one rest day between workouts (e.g., Monday, Wednesday, Friday).
• Rest: 60-90 seconds between sets.

3. The Workouts (3x Per Week)

Perform the following routine 3 times per week, following the progression of the current week.

Structure: The A-B-C Circuit (3 Rounds)

1. Warm-up (5 minutes): Hips, shoulders, neck and wrists

2. Strength Circuit (Repeat 3 times):

• A. Core/Pull: 3 Sets of AMRAP (As Many Reps As Possible) or 30-60 second Hold
• B. Push: 3 Sets of 8-12 Reps
• C. Legs: 3 Sets of 15-20 Reps (total)

3. Cool-down (5 minutes): Static stretching (Hamstring, Chest, Shoulders).

4. Essential Technique & Progression Notes

Focus on Form: Never compromise form to get more reps. If your form breaks, drop to an easier progression (e.g., if a Full Push-up is too hard, go back to Kneeling Push-ups).

The Pulling Solution (No Bar Needed):

• Door Frame Row: Stand in a door frame, grip the frame sides, lean back until your arms are straight, and pull your chest toward the frame.
• Table Row: Lie under a sturdy table, grip the edges, and pull your chest toward the table.
• Chair Rows: set 2 chairs shoulder width apart, lay between the chairs using the back of the chairs as if it was a bar and pull your self up

When to Progress: If you can complete all 3 sets of an exercise for the maximum target reps/time (e.g., 3 sets of 12 Push-ups) with good form, you are ready to move to the next, harder progression the following week.

Nicolas

PS: Train with me here!

Frequently Asked Questions

1. What is the Core Philosophy behind why calisthenics training is effective? The core philosophy is based on $\mathbf{Progressive}\mathbf{Overload}$, which means since I can't add plates, I $\mathbf{increase}\mathbf{difficulty}\mathbf{by}\mathbf{changing}\mathbf{leverage}$ (e.g., changing my push-up stance).

2. What are the "Big Three" core movements in calisthenics? The "Big Three" movements I need to master are $\mathbf{Push}$ (Horizontal and Vertical), $\mathbf{Pull}$ (using a door frame, bands, or table), and $Legs/Squat$ (Squatting and Hinges).

3. What equipment do I need to begin this 4-week calisthenics plan? I need $\mathbf{zero}\mathbf{equipment}$ to start; all I need is my $\mathbf{body}\mathbf{and}\mathbf{the}\mathbf{floor}$. For pulling strength, I can use a $\mathbf{sturdy}\mathbf{table},\mathbf{bands},\mathbf{or}\mathbf{a}\mathbf{door}\mathbf{frame}$.

4. What is the recommended training frequency and rest schedule for the 4-week plan? I should train $3\mathbf{days}\mathbf{per}\mathbf{week}$ (Full Body), with at least $\mathbf{one}\mathbf{rest}\mathbf{day}\mathbf{between}\mathbf{workouts}$ (e.g., Monday, Wednesday, Friday), and $60\text{-}90\mathbf{seconds}\mathbf{between}\mathbf{sets}$.

5. How is the weekly workout structured, and what is the repetition goal for each exercise? The workout is structured as a 3-Round A-B-C Circuit:

• Core/Pull (A): 3 sets of AMRAP or 30-60 second holds.

• Push (B): 3 sets of 8-12 Reps.

• Legs (C): 3 sets of 15-20 Reps (total).

6. What is the most important rule regarding form and when should I move to a harder progression? I must $\mathbf{never}\mathbf{compromise}\mathbf{form}\mathbf{to}\mathbf{get}\mathbf{more}\mathbf{reps}$. If my form breaks, I must $\mathbf{drop}\mathbf{to}\mathbf{an}\mathbf{easier}\mathbf{progression}$. I am $\mathbf{ready}\mathbf{to}\mathbf{progress}$ when I can complete $\mathbf{all}3\mathbf{sets}\mathbf{of}\mathbf{an}\mathbf{exercise}\mathbf{for}\mathbf{the}\mathbf{maximum}\mathbf{target}reps/time$ with good form.

7. How can I perform the necessary pulling movements without a pull-up bar? I can perform $\mathbf{Door}\mathbf{Frame}\mathbf{Rows}$ (gripping the frame and pulling my chest toward it), $\mathbf{Table}\mathbf{Rows}$ (lying under a sturdy table and pulling to the edge), or $\mathbf{Chair}\mathbf{Rows}$ (using the backs of two chairs).