Calisthenics Starter Plan (4 Weeks)

Calisthenics is the ultimate way to build functional strength and a powerful physique using only your body weight. No expensive gym membership required.

This 4-week starter plan focuses on establishing a rock-solid foundation by mastering the fundamental 'Big Four' movements: Push-ups, Pull-ups (or Rows), Squats, and Planks.

Goal: Establish a baseline and master movement patterns. Do not rush the reps.

Monday/Wednesday/Friday Routine:

1. Incline Push-ups: 3 sets x 10-12 reps (Focus on chest-to-bar).

2. Australian Rows: 3 sets x 8-10 reps (Legs straight, pull to sternum).

3. Bodyweight Squats: 3 sets x 12-15 reps (Keep heels flat on floor).

4. Standard Plank: 3 sets x 30 seconds (Squeeze glutes and core).

Goal: Build muscular endurance by increasing total work volume.

Perform 4 sets of every exercise from Week 1. Keep the rest time to exactly 60 seconds.

Add 15 seconds to your plank hold (Total 45 seconds).

Goal: Increase the difficulty of the movements (Progressive Overload).

If Push-ups were easy, move to Standard Floor Push-ups or lower the incline.

If Rows were easy, lower the bar to increase the body angle.

Add 5 reps to every Squat set (Goal 20 reps).

Goal: Test your new baseline strength.

Session 1: Standard training. Session 2: Max clean reps test (Push-ups, Rows, Squat).

Use these numbers to plan your next 4-week cycle. You are now ready to start skill-specific training.

Muscle tissue requires protein (1.6g - 2g per kg of bodyweight) and restful sleep (7-9 hours) to regenerate and get stronger.

Active Recovery: On Tuesday and Thursday, perform light mobility work (see the Mobility Toolkit) or go for a 30-minute walk.