5 min read
Calisthenics Workout for Beginners: A 3-Day Plan
A beginner calisthenics workout you can start today: three full-body days a week, push, pull, squat and core progressions, sets, reps and a sample week.
Guides
Training guides
Research-backed bodyweight guides you can turn into a program in the builder.
6 min read
How to Do More Pull-Ups: From Zero to 10 Reps
Get your first pull-up and then add reps: negatives, inverted rows, band work, grease the groove and set and rep schemes for every level, with a sample week.
5 min read
How to Get Your First Muscle-Up: A 6-Week Plan
Earn your first bar muscle-up: the strength prerequisites, the drills that build an explosive pull and a clean transition, and a 6-week progression plan.
From the guides
"This study is the first to demonstrate that calisthenics, using different progressive variations to maintain strength training programming variables, can improve upper-body muscle strength."
Kotarsky CJ et al., Journal of Strength and Conditioning Research, 2018