Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
This is a brutal yet effective 28-day calisthenics training program to increase mass, strength, and athleticism. All you need is your body and some minimal equipment to get in some of the best shape of your life! The only issue with calisthenics training is it can be tough, especially when you're just starting. That's why we wrote this program for anyone to follow. It has all of the exercises you need, as well as instructions on how to scale them for any level – beginners and advanced! In 4 weeks, your fitness levels will be on another level.
What Is Calisthenics?
In its simplest definition, calisthenics is a form of training in which you use your body weight as the load. This is why it's also known as "bodyweight" training.
Either way, calisthenics is unique to using free weights or machines as it measures your "relative strength." Relative strength determines how strong you are based on your body weight and provides a good measure of your body composition and overall muscle strength.
It's the difference between benching 315 lbs when you weigh 250 lbs or benching 305 lbs at 200 lbs. Benching 315lbs represents greater absolute strength, but benching 305lbs while weighing 50lbs less represents greater relative strength.
Now imagine these two guys go to perform chin-ups; the 250lb guy knocks out 3 while the 200lb guy knocks out 12. You get the idea.
With that said, just about everyone does calisthenics to some degree. In fact, some of the best exercises you can do are calisthenics, and we program them often. This can include exercises such as;
- Chin-ups
- Dips
- Push-ups
The difference is that most people use calisthenics as part of a bigger program.
In this program, it's all you're going to do!
Starting A Calisthenics Plan
It's not uncommon to hear people refer to calisthenics as 'beginner' training. They might look at it in the same manner as doing machines or even smaller isolation work.
This couldn't be farther from the truth.
People who think this have usually been training for a while and have already developed some strength. This makes doing push-ups feel easy.
The truth is that calisthenics, especially upper-body exercises, is hard for beginners. Imagine a more experienced lifter saying that bench pressing 185 lbs is "easy". If you're just starting, 185 lbs seems like a ton!
So, a pure calisthenics program can be challenging. However, as they say, the greater the challenge, the greater the reward. Therefore, go into this knowing it will be a trying experience, but the reward will be worth it!
Now, the good thing is it doesn't need to be impossibly hard. It's not uncommon for beginners to have trouble performing a few solid push-ups and many can't do 1 solid chin-up.
However, this doesn't mean you can't! In this program, we'll lay out a plan that anybody can use.
The secret is having the proper regressions and progressions for exercises. These modifications of the main exercise make it easier or harder, depending on your level.
Studies have shown that certain calisthenic exercises and similar barbell movements provide similar gains in mass and strength if you can load the calisthenics exercise properly.¹
Therefore, these are key, and once you understand them, you'll finally understand how effective calisthenics training can be.
Equipment You Need For This Calisthenics Plan
This is a full 28-day calisthenics plan, and we've made sure it's easy to follow.
However, it assumes you have access to some fundamental equipment like a chin-up bar and dip bars.
If you have access to a basic gym, you'll have all of this. On the other hand, if you're trying to train outside, there are quite a few places that generally have the necessary equipment. This includes:
- City/state parks
- Sports centers
- High school tracks
Here's a rundown of what you'll need.
1. Chin-up/Pull-Up Bar
The chin-up bar is a necessity as it allows you to do chin-ups!
However, it lets you do a lot more, including:
- Chin-up variations
- Pull-ups and variations
- Front bar dips
- Muscle-ups
- Various core movements (i.e., hanging L-sits)
- Suspend TRX
Therefore, this is the most important piece of equipment. If you're able to hang a TRX, you can do a ton of other exercises, such as:
- Dips
- Bulgarian Split Squats
- Planks
- Chest/Back Flys
- And so on…
2. Low Bar
A low bar is basically a chin-up bar but at a lower height. If you're fortunate, you'll have access to several heights!
Regardless, these are great for the inverted body row. However, depending on the height, you can use them to help with incline push-ups, decline push-ups, and straight bar dips.
3. Parallel Bar
Parallel bars are another must, as they allow the dip.
The dip is one of the most important calisthenic exercises for training the chest, shoulders, and triceps, so you need these. You could use short bars or long ones; both work.
4. Elevated Ledge
A ledge will also be very useful, allowing you to do exercises like step-ups and "box jumps."
You'll also be able to use it for Bulgarian split squats, behind-the-back dips, and incline/decline push-ups.
5. Bands (Useful But Not Necessary)
Resistance bands can be very useful for helping some lifters with challenging exercises such as chin-ups and pull-ups.
It can also be used to make some exercises, such as push-ups and dips, more challenging.
6. Jump Rope
If you don't know how to jump rope, you'll learn to love it.
Jump rope is one of the best forms of cardio you can do. Now, considering your performing calisthenics (assumingly meaning no machines), it's one of the few forms of cardio you have.
Now, you may hate it when you first start. However, keep at it; we promise you'll start to see the appeal and, better yet, see the results.
Calisthenic Exercises
While you can write a list of dozens and dozens of different calisthenic exercises, most can be narrowed down to a small group of primary exercises.
These primary exercises lay the foundation of your entire calisthenics training. They're equivalent to your fundamental gym exercises like the squat, bench press and bent over row.
Therefore, these are primary exercises that you will focus on as a beginner.
Squat
The basic bodyweight squat is a staple in anyone's training program. Even advanced lifters may add something like "100 reps" to a leg program. They're great for muscular endurance while improving joint health. However, these are pretty easy, so you'll likely be working on progressions, which we'll list below.
Sumo Squats
Sumo squats are squats performed with a wide stance (about 1.5X shoulder-width), and toes pointed out. These are a great variation to hit the inner quads and glutes but you gotta go low!
Lunge
We love lunges. Like bodyweight squats, we sometimes prescribe these at the beginning of a workout in high reps (50-100). For example, the goal may be to get 50 lunges in with as few sets or as short a time as necessary.
Further, there are a ton of basic variations you can do to hit different muscles. Some examples are;
- Forward (Quad)
- Reverse (Hamstring)
- Walking (Hamstring)
They hit every lower body muscle while improving balance and stability.
Split Squats
Split squats are similar to lunges as they're both unilateral exercises and have the same movement pattern during the concentric and eccentric phases. However, unlike lunges, the split squat is stationary, meaning you maintain the same position and train one leg at a time.
These are fantastic at isolating a single leg and are the catalyst for performing Bulgarian split squats and, eventually, single-leg squats.
Calf-Raise
You'll also do some calf raises. These will be performed in a super set with other exercises. The best way to do this is use a short ledge and place your forefoot on top. Let your heels drop down then raise your body up.
Step-Ups
This is why you need a ledge! Step-ups are one of the best exercises to train the glutes and hamstrings. When you perform these, you'll be given a flat number i.e. 50. Your goal is to perform these as fast as possible using good form. Take a break when needed but you don't stop until you hit the number.
How-To
Box-Jumps & Single Leg Leg Step-Up Jumps
These are your lower body plyometrics. The box jumps are simply performed by jumping up onto the ledge. Just be cautious and be sure you can make the jump. If you feel uncomfortable, you can perform squat jumps.
Single-leg step-ups are performed by performing a powerful step-up and propelling yourself into the air. You then land in the same manner as you jumped. For example, if your right leg is the working leg. Place your right foot on the ledge. Propel yourself up powerfully to propel your body airborne. As you come down, your right foot will land on the ledge and control the descent.
Single-Leg Romanian Deadlift
The single leg Romanian deadlift is a great hip extension exercise. They target the glutes and hamstrings as well as your balance. When we perform these with body weight, really concentrate on the muscles with a slow and controlled rep to maximize muscle activation.
You'll perform these after step-ups as the step-ups should fatigue your glutes and hamstrings.
Chin-Up
The chin-up is one of the primary calisthenic exercises that everyone uses. It's one of the best exercises for training your back while hitting your biceps. This is crucial, as training arms is notoriously hard with calisthenics.
Pull-Up
We're going to list the pull-up separately from the chin-up. Yes, they're very similar, but we should consider them separate exercises in the context of calisthenics.
You won't get the same amount of bicep activation with pull-ups. While they tend to isolate the lats more, assuming you use a wide enough grip, you want to include chin-ups to hit the biceps.
Secondly, you need to get good at pull-ups, which leads to more variations, including the muscle-up.
Push-Up
The push-up is your classic calisthenics exercise that everyone has done before. It's a fantastic exercise to hit your chest, pecs, and delts. In fact, multiple studies have shown that if you can load it correctly, the push-up elicits the same muscle activation as the bench press.
There's also a variety of variations that you can use to hit different muscles and variables. For example, ballistic push-ups to increase power.
Power Push-Up
In this program, you'll perform ballistic push-ups or power push-ups. The primary focus of these is to push yourself up as fast as possible. If you can, you will throw your body into the air (ballistic). Further, you can clap too if you want to, as a nice little goal.
Decline Push-Up
Another version will be the decline push-up by elevating your feet. This will place a higher percent of body weight on your chest and arms. Further, this replicates an incline bench press so it will hit your upper chest to a higher degree.
Incline Push-Up
Incline push-ups are performed with your head raised which will decrease the load. Further, this simulates a decline bench press and will target your lower chest to a higher degree.
Everyone will use these in their program. However, if your push-ups are poor, you could swap them out for these as well.
Close-Grip Push-Up
One more variation, the close-grip push-up which is fantastic at targeting the triceps. Place your hands slightly narrower than shoulder width apart and keep your elbows tucked when you perform them.
Dips
The dips are the chin-ups for the chest and triceps. They are just as amazing for your pushing muscles as the chin-ups are for your pulling movements and must be in your calisthenics program if you want to excel. In fact, they should be a priority, along with pull-ups and chin-ups.
One important aspect of a calisthenic-only plan is that dips are pretty hard! This makes them a great exercise for increasing the strength of these muscles without needing to utilize crazy variation.
For this reason, dips are going to be your primary pushing movement, and you'll train them twice a week.
Inverted Rows
Inverted rows are amazing calisthenic exercises that are strongly underestimated.
They're performed by hanging onto a bar upside down with your feet planted. In this manner, they resemble a bent-over barbell row.
However, they are easily altered to increase the challenge. This includes;
- Using a higher (easier) or lower (harder) bar
- Keeping legs tucked (easier) or extended (harder)
- Raising the feet (harder)
- Slowly mitigating the involvement of one arm
In addition, you can perform these with both an underhand grip and an overhand grip.
Core
You'll be using a couple of core exercises in this program.
Hanging knee raise
Hanging knee raises are one of the best core exercises you can perform to train the entire core while concentrating on the lower abs. If you can't perform these, you may perform leg raises while sitting.
Planks
Planks are a classic core exercise that really trains the entire core. The only problem with planks is they can become too easy. Therefore, use more difficult variations when able to.
Some examples are;
- Unilateral planks: Perform a plank on one elbow or hand. Resist your body from turning.
- Hollow hold planks: How-To
- Long lever planks: Walk your hands out
Gymnastics
Gymnastic movements play a big role in calisthenics. However, many of these exercises can be very challenging. Therefore, we're only going to prescribe 2 as they are foundational and are generally two of the first ones you'll learn.
Crow Pose
The crow pose comes from yoga and involves supporting one's whole body on their hands by resting one knee on each elbow. Imagine crouching down to the ground with your hands on the ground so your elbows are flexed. Then, take your knees and place them on the bent elbow, which acts as support. You will rock forward slightly from here so your feet come off the ground.
Ideally, you can invert your body. Either way, this will train body control, core strength, and shoulder stability, making the crow pose your entry into performing handstands.
L-Sit
The L-sit is a gymnastic movement, also one of the best exercises for your lower core. It's also a fantastic triceps and shoulder builder. You perform these using a set of parallel bars and first get yourself into the top position as if you were going to perform a dip. However, instead of a dip, you keep your arms extended and then lift your legs up while keeping them extended.
Some regressions include:
- Knee raises (Alternating Knee Raises)
- Alternating leg raises
- Double leg raise bursts (perform for a few seconds, then let your legs down)
Sprinting
This program also includes sprinting/running at intervals. When performing these, your goal is to use a speed that can be maintained for the whole work interval. If you can't run, use another form of cardio that suits you. Some examples are;
- Cycling: If possible
- Burpees: We hate these!
- Jump rope: You'll perform these in other places. The issue with jump rope is that it is difficult to perform intervals as most don't have the skill level to go faster. However, if this is all you have, make it work!
Progressing With Calisthenics
Progressing in the gym is easy: Add a little weight or do an extra rep. Progressing with calisthenics is another issue due to the nature of the training. Several issues prevent providing a single progression plan.
1. Differences In Exercises
First, not all calisthenic exercises have the same relationship between reps and intensity.
For example, 5 solid pull-ups is a pretty good number, and the majority of people can get there with some training. However, getting 20 would be considered advanced.
Compare that to bodyweight squats, where almost anyone off the street can perform 10 for the warm-up.
2. Differences In Progressions
Another significant issue is that different exercises have different progressions. Some have numerous variations, some have just a few, and some calisthenic exercises simply use variations in body position to increase the intensity.
For example, you can progress on some upper body exercises, such as the chin-up and push-up, simply by placing one hand out wider and wider, which decreases its
involvement. This single method allows virtually an unlimited amount of progressions.
Compare this to bodyweight squats, where the progression to unilateral squats has much fewer progressions.
3. How To Progress In Calisthenics?
This leads to the question, how do you progress? The truth is it doesn't need to be complicated. The same principles of progressive overload apply to calisthenics, so all you need to do is remember to increase the demand you place on your muscles.²
Your primary goal will simply be to increase your repetitions OR train newer progressions.
Your 28-Day Calisthenic Split
Before we get into the program, we want to review the basic outline and methodology so you can understand what and why you're doing it.
A problem with many calisthenics workouts is that the designer/programmer treats calisthenics as cardio or HIIT. By this, we mean all of the exercises are done in circuit style or intervals.
These methods can work and definitely have a purpose in the right context. However, when trying to build muscle and get stronger, you must treat calisthenics just as you would all your other training. Your body responds to bodyweight training in the same way as it does when lifting weights.
The 28-Day Challenge Format
This 28-day challenge will rotate through
- 2 Upper Days
- 2 Lower Days
- 2 Conditioning/Gymnastics
- 1 Challenge Day
Calisthenic Training Days
Your calisthenics days will have your actual calisthenics exercises. As you'll see, you'll be doing 5 sets for your primary exercises. This is because the best way to improve your calisthenics performance is volume, doing a lot of reps.
We'll have the basic exercise listed and then have various regressions and progressions underneath.
You'll also notice that the upper body calisthenic exercises have "strength" or "hypertrophy". That refers to what goal you'll be working on. Basically, strength improves by increasing loads which means you need to use more challenging progressions. On the other hand, increasing volume is the primary factor for muscle growth meaning you can use versions that allow more reps.³ We'll explain this in more detail underneath.
Calisthenic Conditioning Days
On your calisthenic conditioning and gymnastic days, you're going to primarily perform various types of "cardio" training. This will include exercises like;
- Mountain Climbers
- Squat Thrusts
- Shoulder Taps
Some of these movements may be new and feel weird or awkward, for example, sit throughs and inchworms and sweepers. Don't worry if they feel odd at first or if "you're not good". A big reason we have these is to improve your overall mobility and body control.
Finally, you're going to practice some simple gymnastic movements as well as core.
Calisthenics Challenge
On your challenge day, you're going to perform a circuit of simple bodyweight exercises. You'll be given a set time and your goal is to complete as many rounds as possible.
Now, this challenge won't last a very long time. Therefore, afterward, you can work on your core and some gymnastic work.
Rest?
Working out everyday can be rough. That's why we usually don't prescribe a full 7-day workout program (but sometimes we do!).
In this program, you are training 7 days a week. However, 2 days are cardio/core and 1 day will be a shorter "challenge" (if you choose not to train after). Therefore, these should help to break-up the training.
However, if you feel you need to, you could take a day off after the 7th training day (the challenge day).
Calisthenics Workout Program
We're now going to lay out your calisthenics program. Apart from the cardio days, we don't have core programmed. However, if you have energy and time, feel free to add some after your training sessions.
Further, many of the upper body calisthenic exercises for hypertrophy have 3 sets. If you feel you're able and have the fitness levels, you can do 4.
Further, keep in mind you always need to warm-up before each session. What you do is up to you but jump rope is a great way to get the blood flowing. In addition, perform a few warm-up sets before your exercises, especially at the start. For example, when you do chin-ups, you might do 3 or so sets of 1-2 reps. The important factor is activating the muscles before you perform working sets, just like in the gym.
Day 1 Upper
| Chin-Ups (Strength) | 5 x RPE8 |
| Push-Ups (Strength) | 5 x RPE8 |
| Inverted Row (Hypertrophy) | 3 x RPE8 |
| Dip (Hypertrophy) | 3 x RPE8 |
| Pike Push-Up (Hypertrophy) | 3 x RPE8 |
Day 2 Lower
| Squat Jumps or Box Squats | 10 x 3 (Max Effort) |
| Single Leg Squat* | 5 x RPE8/Leg |
| Bulgarian Split Squat | 3 x RPE8/Leg |
| Single Leg RDL | 5 x RPE8/Leg (No rest between legs) |
| Step-Ups | 50/100 |
*Try to work on a pistol squat, assisted if needed. If you're not there, perform a kickstand squat. Further, if you're just learning these and don't feel steady, don't worry too much about going to failure on your reps. In fact, you could do 10 singles per leg if you feel that's a better option. The point being, use some discernment.
Day 3 Cardio
| Sprint | :30/1:00 x 5 |
| Jump Rope* | 5 x 50/100 or 1:00 w/ :30/1:00 Rest |
| L-Sit | 5:00 |
| Crow Pose | 5:00 |
Circuit/Core X 3 or 5 Rounds**
| Hanging Knee Tucks/Seated | 5/10/15 |
| Plank Ankle Taps | 10/20 |
| Squat Thrusts | 10/20 |
| Extended Planks | :30 |
| Mountain Climber | 50/100 |
| Bodyweight Power Maker | 5 |
*You'll do 5 intervals of jump rope and can choose between doing 50/100 jumps or jumping for 1:00 during work intervals. Then rest for 30s or 60s, depending on your fitness.
**You can alter the number of circuits and reps depending on your fitness level.
Day 4 Upper
| Dips (Strength) | 5 x RPE8 |
| Pull-Ups (Strength) | 5 x RPE8 |
| Tricep Push-Ups + Push-Ups* | 5 x RPE8 + Failure |
| Inverted Row (Hypertrophy) | 3 x RPE8 |
| Chin-Up (Hypertrophy) | 3 x RPE8 |
*Perform tricep pushups followed by push-ups, which are performed until failure
Day 5 Lower
| Single Leg Box Drive | 5 x 5/Leg |
| Single Leg Squat* | 5 x RPE8 |
| Single Leg RDL Jump | 5 x 5/Leg |
| Glute Bridge** | 5 x Fail or 3/Leg |
| Reverse Lunges | 50/100 |
*Work on a skater squat if possible. If you're not there, work on a Kickstand Squat.
**Use either bilateral or unilateral, depending on your strength
Day 6 Cardio
| Sprint | :30/1:00 x 5 |
| Jump Rope* | 5 x 50/100 or 1:00 w/ :30/1:00 Rest |
| L-Sit | 5:00 |
| Crow Pose | 5:00 |
Circuit/Core X 3 or 5 Rounds**
| Hanging Knee Tucks/Seated | 5/10/15 |
| Knee Tap Push-Up | 10/20 |
| Inchworm | 5/10 |
| Floor Feet Sweeper | 10 |
| Sitouts | 10 |
| Tuck Jumps | 5/10 |
*You'll do 5 intervals of jump rope and can choose between doing 50/100 jumps or jumping for 1:00 during work intervals. Then rest for 30s or 60s, depending on your fitness.
**You can alter the number of circuits and reps depending on your fitness level.
Day 7 Challenge
Complete for 20:00*
| Dip | 3 |
| Chin-Up** | 3 |
| Push-Up | 10 |
| Body Squat | 15 |
| Jump Rope*** | 20/30 |
*If you get to a point where you can't do the minimum number, you can drop the reps. If these initial numbers are too hard, drop the reps, even if it means you do 1 chin-up or 1 dip. If you do need to use bands for assistance, use the bare minimum to do 1 or 2.
**If you can't do a chin-up, do 5 inverted rows until you can do a chin-up. If you can only do 1 or 2 chin-ups, just do that.
***If you can't jump rope, start by doing 50 simulated jump ropes (pretend you're doing jump rope)
After the challenge, you can do as you please. If you're tired, feel free to call it a day. Or, if you want to work on some more core, this would be a good time to do it.
Pre & Post Test
The best way to see your progress with these is to perform a pre and post test. You're simply going to perform a max amount of reps of 4 exercises in 1 minute.
They'll be performed in this manner
- Push-ups
- Squats
- Pull-ups
- Dips
After a warm-up, get a timer and attempt to perform as many reps as possible in 60 seconds. These do not need to be unbroken meaning you can perform reps for 15 seconds then take a little rest. Go for another 15 seconds and take a little rest and so on. This is totally up to you.
After the first exercise, rest for about 3:00 and then perform the next. Continue this for the 4 exercises.
After 4 weeks of training, give yourself at least one rest day and then re-test
Progressing Through Your 28 Days Of Calisthenics
We discussed progression briefly above, but we now want to give you some more specific guidelines.
Notice that the rep schemes on these are simple. Again, for most exercises, we simply have the number of sets with no set rep range – it's your job to train with intensity!
Prescribing reps for calisthenics doesn't work, as 10 reps might be impossible for some and way too easy for others.
Therefore, you'll use an RPE8 for the first few sets and then train to failure on your last set (unless other instructions are given)
Upper Body Primary Exercise
You'll notice that every Upper Body session begins with a couple of "strength exercises."
These will be your primary exercises and are first as they're the toughest to do – they're equivalent to doing a deadlift or bench press first in your session. When you perform these, you will treat them the same way as you would as a strength exercise in the gym.
That said, these will be done with "heavy" weight. This means you'll do a variation that allows 6 reps or less. If necessary, you could use an external source or start working on the more difficult progressions depending on where you are performance wise.
Now, keep in mind there are some variations between some exercises but the general idea is these are where your goal is advancing the progression.
You're going to perform 5 sets for these exercises. Many people may only be able to do a few reps at the maximum.
Therefore, remember you don't need to increase reps every set. For example, let's say you can do 2 pull-ups. Here's how your progression may look over 4 weeks of training.
- Week 1: 1/1/1/1/1
- Week 2: 1/2/1/2/1
- Week 3: 2/1/3/1/1
- Week 4: 2/1/3/1/3
Again, this is just an example, but the point is that you don't need to increase the reps for every set. Further, you'll need to monitor how you feel.
If you show up in week 3 and feel great, knock out 5 pull-ups if you can! Not only will you be getting stronger, but there's a good chance you'll be losing weight as well, making these exercises easier!
For rest, give yourself 2:00. We can not stress this enough. This is one of the biggest issues with calisthenics in that people don't like to rest between sets. These are strength movements so treat them as such!
Lower Body Exercises
The first movement for your lower body days are power movements. Therefore, you don't need to worry about using harder progressions as you'll simply jump higher. Now, you could hold onto some light weight if you feel comfortable but this is up to you.
For others, we won't have "strength" or "hypertrophy" labeled. Rather, we have listed what you should be training. This means you'll either work on more challenging lower body calisthenic exercises or you'll just work on volume.
All Other Exercises (When To Work On Progressions?)
After your primary exercise, your main goal is to increase reps. Unlike your primary exercise, your reps can go higher with these until you begin to work on progressions, as these are more geared towards building muscle growth and endurance.
Every exercise is different, so giving a blanket number is difficult. However, as these are done for volume and hypertrophy, you don't need to worry about using progressions unless you're doing at least 12 or 15 reps. For example, you're doing chin-ups twice a week. One session will be for strength and progression, so it doesn't make sense to make the hypertrophy session too challenging.
For rest, you can give yourself 1:30 for the majority of your exercises.
Calisthenic Exercises Progressions & Regression
Now we understand that many people who already have a decent amount of strength may want to start training their calisthenics. Therefore, we will lay out more advanced calisthenic exercises for you to start working on.
Anyone can use these if they feel their ability merits it. Keep in mind you don't need to do all of them; just do what you need. For example, you may want to work on a skater squat, but your pull-ups need a lot of work before you start training for a single arm.
Eccentric
For your upper body exercises, the easiest regression is to use slow eccentrics; this is the going down phase. For example, if you have problems with push-ups, you could start in the top position and then let your body down to the ground as slowly as possible.
If you do this, perform 5 reps with 3-5 seconds.
Bands
Bands are another great choice for your pulling exercises and even dips if you can set it up. The reason we like bands is because they decrease the load but still allow movement. This means your core and stabilizers are still going to get a workout.
If you do use bands, just keep in mind they are temporary! We see way too many people use bands for their pull-ups and get too comfortable. Next thing a years has gone by and they're still using bands!
Therefore, use bands but you must continue challenging yourself. The easiest way for this is to use thinner bands until you're not using any!
Dips
When it comes to dips, you don't have a ton of progressions to choose from. Your primary method is to consciously use one arm over the other. However, you do need to be mindful of your shoulder, as performing a dip while off-centered can increase the chance of shoulder injury.
Therefore, your best bet to increase the load with these is to "cheat" and use an external load.
Front bar dip
The only more challenging dip you can perform is a straight bar dip. This dip is performed on a single bar with both arms in front. The challenge here comes from the stability and demand on the core. Performing the front bar dip is a great variation for different stimuli, but it's also crucial for anyone who wants to perform the muscle up.
Pull-Ups, Chin-Ups & Inverted Rows
Both of these are intended to be performed as a single-arm version, and they will use the same basic progressions.
Pull to one hand
The first progression is simply pulling your body to one hand rather than straight up evenly. This will place a greater amount of your body weight on that side.
Finger pulls & reach out.
Your next progression contains two methods that can be used separately or together.
The first method requires you to start taking your fingers off on one side, which will mitigate its strength. Imagine doing a pull-up when one hand only uses three fingers!
The second method involves reaching one arm out farther and farther as you pull your body to the other hand. Again, this mitigates its contribution.
Archer pulls
An archer pull-up (or row) would be the last progression from reaching an arm out and removing all fingers. You perform these by placing your hand over the bar and "holding" on by pressing your palm down. Next, you'll pull your body up to your other hand as you simultaneously extend your other hand out.
*Chin-ups excluded
Power Pulls (Chest to Bar)
A chest-to-bar pull is a power movement. You will explosively pull your body up as high as you can. This is a great progression before you do the muscle-up, as it trains that explosive movement.
Squats
When it comes to squats, you have a few different options.
Kickstand Squat
A kickstand squat is a great progression as you start working on your true single-leg squats. You perform it by placing one foot (the kickstand) slightly behind the working foot. Your kickstand foot should be on your toes to mitigate its use as you perform the squat.
Keep in mind that you will have to purposefully minimize the assistance provided by the kickstand. Eventually, you will want to be able to perform the squat with your kickstand hovering off the ground.
Skater Squat
A skater squat looks like a lunge, but the rear foot is elevated. As you descend, the non-working leg will go backward behind your body. Ideally, you can descend until your back knee can kiss the ground.
The best way to progress in this is by using solid support or something like TRX.
Pistol Squat
Compared to the skater squat, the non-working leg comes out in front of the body in a pistol squat. Ideally, your torso will be erect as the front leg is extended straight out while you descend until full flexion (ass-to-grass)
The best way to train this is to use a support to help with the movement like the skater squat.
Muscle-Ups
Muscle-ups are one of the holy grails of calisthenics. Of course, there are more difficult exercises, but not many. It consists of pulling yourself up to a bar from a pull-up position powerfully. You should have enough force to bring your torso over the bar, where you can transition into a straight bar dip.
These are tough, but most people can perform them with enough time and practice.
Track Your Results
Calisthenics is hard, but that just means it's a challenge!
Ironically, calisthenics is a bit different from the gym, as starting is usually the hardest part. In the gym, you can just lower the weight, and you're good to go.
However, pulling your body up to a bar is basically where you start with calisthenics! Of course, we gave you some regressions, but you get the idea!
Either way, the stronger you get, the more calisthenics "makes sense." However, this doesn't mean it gets easy, as you then have to bust your ass for progressions. The good thing about this challenge is that little victories feel that much better!
This is where calisthenics really stands out from basic gym lifts. Don't get us wrong, pulling 4 plates is awesome! But there's something about performing a smooth push-up to one arm that screams strength and conditioning.
Therefore, we really encourage you to track your training and share your progress! Trust us, we know what it feels like to get your first chin-up or your first unbroken 20 squats. So tell us!
After this 28 calisthenic challenge, you'll have a new found respect for calisthenics and may want to go for another 28!
Regardless, we hope you take the principles and exercises you learned, and insert them into your daily training! Imagine pulling 4 plates and then busting out 5 muscle ups!
References
- Calatayud, Joaquin, et al. “Bench Press and Push-up at Comparable Levels of Muscle Activity Results in Similar Strength Gains.” Journal of Strength and Conditioning Research, vol. 29, no. 1, Jan. 2015, pp. 246–253, https://doi.org/10.1519/jsc.0000000000000589.
- Kotarsky, et al. “Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness.” Journal of Strength and Conditioning Research, vol. 32, no. 3, Nov. 2017, p. 1, https://doi.org/10.1519/jsc.0000000000002345.
- Schoenfeld, Brad J, et al. “Dose-Response Relationship between Weekly Resistance Training Volume and Increases in Muscle Mass: A Systematic Review and Meta-Analysis.” Journal of Sports Sciences, vol. 35, no. 11, 2017, pp. 1073–1082, www.ncbi.nlm.nih.gov/pubmed/27433992, https://doi.org/10.1080/02640414.2016.1210197.
Garett Reid
Author