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Basic
Calisthenics Foundation
Build your base from scratch. Push-up, pull-up, and squat progressions designed for complete beginners who want real strength without a single piece of equipment.
4
Weeks
Beginner
Difficulty
Calisthenics
Category
Basic
Tier Required
🎯 Program Goal
Hit 50 consecutive push-ups, 10 pull-ups, and 100 bodyweight squats by week 4.
DAY-BY-DAY BREAKDOWN
Complete each day in order. Rest days are built into the weekly schedule — take them.
Day 1
Push Strength
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Wall Push-Up Warm-Up | 2 | 15 | 30s |
| Kneeling Push-Up | 3 | 10 | 60s |
| Pike Push-Up | 3 | 8 | 60s |
| Diamond Kneeling Push-Up | 2 | 6 | 90s |
Coach's Note: Squeeze chest at the top of every rep. Lock elbows out fully.
Day 2
Pull & Core
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Dead Hang | 3 | 20s | 60s |
| Scapular Pull (Band) | 3 | 12 | 60s |
| Negative Pull-Up (slow lower) | 3 | 5 | 90s |
| Hollow Body Hold | 3 | 20s | 45s |
Coach's Note: For dead hangs, engage shoulder blades first before pulling.
Day 3
Leg Power
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
| Air Squat | 4 | 20 | 60s |
| Assisted Pistol (chair) | 3 | 8 each | 90s |
| Jump Squat | 3 | 10 | 60s |
| Calf Raise | 3 | 25 | 30s |
Coach's Note: Land softly on jump squats — knees track over toes.
READY TO START?
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