bodyweight program
Calisthenics Fundamentals 4-Day
Overview
Calisthenics fundamentals focuses on mastering the key bodyweight skills that underpin all advanced calisthenics: the pull-up, the dip, the straight-body plank, the L-sit hold, and handstand balance. Four days per week allows enough frequency to develop skill alongside strength — both components are essential in calisthenics where technique limits performance as much as strength does.
You'll need a pull-up bar (doorframe or park). Gymnastics rings are optional but highly recommended for dips and ring rows.
Schedule
| Day | Session |
|---|---|
| Monday | Upper Push |
| Tuesday | Upper Pull |
| Thursday | Lower + Core |
| Saturday | Skill + Conditioning |
| Wednesday / Friday / Sunday | Rest |
Warm-Up Protocol
Calisthenics warm-up: 5 minutes of light cardio, then shoulder dislocations with a band or towel (2×10), wrist circles (30 seconds each direction), scapular pull-ups (10 reps), hollow body rocks (10 reps). Wrist preparation is essential before pushing sessions.
Week 1–4: Foundation Phase
Day 1: Upper Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Diamond Push-Ups | 4 | 10–15 | 60s |
| Pike Push-Ups | 4 | 8–12 | 60s |
| Wide Push-Ups | 3 | 15 | 60s |
| Dips (parallel bars or chair) | 4 | 8–12 | 90s |
| Archer Push-Ups | 3 | 5–8 per side | 60s |
| Handstand Hold (wall) | 3 | 20s | 60s |
Day 2: Upper Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Ups | 5 | max reps (aim 5+) | 120s |
| Negative Pull-Ups | 3 | 5 | 90s |
| Inverted Row | 4 | 10–15 | 60s |
| Chin-Ups | 3 | 6–10 | 90s |
| Band Pull-Aparts | 3 | 20 | 30s |
| Dead Hang | 3 | 20–30s | 60s |
Day 3: Lower + Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pistol Squat Progressions | 4 | 5–8 per leg | 90s |
| Nordic Hamstring Curl | 3 | 5–8 | 90s |
| Shrimp Squat | 3 | 5–8 per leg | 90s |
| Hollow Body Hold | 4 | 20–30s | 45s |
| L-Sit Hold (floor or parallel bars) | 3 | 5–10s | 60s |
| Hanging Leg Raises | 3 | 10 | 60s |
Day 4: Skill + Conditioning
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Freestanding Handstand Practice | 10 min | Skill | — |
| Muscle-Up Progressions | 4 | 3–5 | 120s |
| Front Lever Progressions | 3 | 8–10s hold | 90s |
| Dragon Flag Progressions | 3 | 5–8 | 90s |
| Planche Lean | 3 | 20s | 60s |
Week 5–8: Skill Development Phase
Increase pull-up volume: add 2 sets of weighted pull-ups (with backpack weight) to Day 2. On Day 4, replace one skill practice with consistent work on your weakest area. Target: 10 clean pull-ups, 20 push-ups, 30s L-sit.
Progression
Calisthenics progression is non-linear — you might plateau on one skill while advancing another. Track your best set count for pull-ups weekly. For static holds (L-sit, handstand), track hold duration. When you can do 3×10 clean pull-ups, add a weight vest or backpack.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Bodyweight training on a cut is extremely compatible — reduced bodyweight actually helps relative strength. You'll feel lighter and pull-ups should improve as you lose weight. The main consideration is energy for skill practice: complex skills like handstands require focus and nervous system freshness. If cutting aggressively, move skill work to after feeding (not fasted). Maintain all strength volume; you can reduce skill practice time if fatigued.
Pro Tip
Pull-up progress is the best single indicator of bodyweight upper body strength. Track your maximum pull-up count each Monday morning. If it's not going up across 8 weeks, increase frequency or reduce cutting depth.