When we start our fitness journey, we might feel overwhelmed by seemingly complex training methods. Trainers talk about microcycles, macrocycles, mesocycles, periodization, and other concepts that can make it all sound like an intellectual challenge far beyond our grasp.

This can leave us feeling a bit "useless" when it comes to designing our first training routines, as we might think we need to master these concepts to create a decent plan. Consequently, we may feel like we can’t succeed without the help of one of these highly knowledgeable trainers.

Now, I’m not saying hiring a trainer or following a pre-made plan is a bad idea. In fact, it’s often the best option if you have the resources. However, I also understand that many people can’t afford to hire a trainer, and some simply don’t want to because training is a hobby, a complement to their lifestyle, or something they enjoy without the need for serious commitment. There are also those who prefer to manage their own training.

The good news is that these seemingly difficult and technical concepts can be simplified and understood quite easily. You can create a solid training plan that delivers results without needing a degree in rocket science or spending a fortune. Let’s dive in.

Key Concepts

To begin, let’s break these concepts down into simple terms, then we’ll explain how to apply them practically.

Microcycles
A microcycle is essentially one week of training. Most of us spread out our workouts over the week: for example, planche on Mondays, front lever on Tuesdays, or perhaps chest on Mondays, back on Tuesdays, and so on. A microcycle is the full week of workouts.

Mesocycles
Mesocycles consist of several microcycles. In simpler terms, a mesocycle is a set of training weeks, typically grouped into 4 to 12 weeks, or 1 to 3 months of training.

Macrocycles
Macrocycles are made up of several mesocycles. To simplify, a macrocycle typically represents 6 to 12 months of training.

Periodization
Periodization refers to how you structure your microcycles, mesocycles, and macrocycles—or, more simply, how you plan your training.

And that’s it! Of course, you can dive deeper into each of these concepts to make them as technical as you’d like, but at its core, this is all you need to know to get started.

Progressive Overload

One additional concept that will be invaluable is progressive overload, which involves gradually increasing the intensity of your workouts over time to ensure consistent progress. This can be achieved by increasing reps, sets, exercise difficulty, added weight, or other factors. The key is avoiding stagnation—don’t stick to the same 3 sets of 10 dips for months on end. Instead, aim to steadily make your workouts more challenging.

With this understanding, here’s the great news: you don’t even need to focus on all these concepts. For effective planning, you only need to work with mesocycles and progressive overload. Now let me show you how.

Simplified Planning

Follow these four steps to create an effective training plan:

Step 1: Define Your Goals

Start by deciding what you want to achieve.

Common goals include mastering basic calisthenics exercises, learning skills like the muscle-up or handstand, building muscle, perfecting advanced moves like the planche or front lever, or focusing on weighted calisthenics to achieve personal bests. The choice is yours.

Step 2: Design Your Weekly Training Schedule

Plan your weekly training schedule (your microcycle). Choose how many days a week you’ll train—3 to 5 days is ideal—and decide what you’ll do each day based on your goals.

For example, if your goal is skill development, you might dedicate certain days to specific moves like the muscle-up or handstand. For general strength, you might alternate upper- and lower-body days.

Next, decide on exercises, sets, and reps for each day. Start conservatively—choose routines you can handle without much difficulty, as this is only your starting point. Progressive overload will take care of improvement over time.

If you’re unsure where to start, consider checking out pre-made routines on our app Calisteniapp, which offers over 500 free routines of varying difficulty.

Step 3: Execute Your Plan and Apply Progressive Overload

Begin your training plan and follow it for 3 months (12 weeks), which will form your first mesocycle.

Track your workouts in a notebook, your phone, or even an Excel spreadsheet. Before each session, review your previous week’s progress to determine if you can increase the intensity slightly. This might mean adding reps, sets, or making exercises more challenging.

At first, progress will likely be linear, but as you approach your limits, it will slow down. This is normal and indicates that you’re pushing your muscles effectively. Stick to the plan and aim for small improvements until the 3-month mesocycle is complete.

Step 4: Take a Break, Adjust, and Start Again

After completing your first mesocycle, take a 1-week break. During this deload week, reduce the intensity and duration of your workouts to allow your body to recover and rebuild.

When you start your next mesocycle, adjust your plan slightly. Begin at a higher intensity than your initial starting point, but lower than where you ended the last cycle.

For example, if you ended your first mesocycle performing challenging sets, your second mesocycle should start at a slightly easier level—but still harder than your first starting point. I'll share with you this graph that I made with my incredible Paint skills so maybe it helps you understand it better:

Use this time to evaluate your progress and make small adjustments to your routine. Add new exercises or tweak your training structure based on what worked (and what didn’t) in your first mesocycle.

The Core Idea

To summarize:

• Create a 3-month plan where you gradually increase intensity.
• Take a week to recover.
• Restart with a slightly higher baseline and repeat the process.

While this can be made as technical as you like, this simple framework is effective and easy to follow.

Final Thoughts

I hope this guide helps you design and execute your training plan. The most important thing is to start and stay consistent. Over time, you’ll refine your approach, gain insights, and improve steadily.

By Yerai Alonso