Calisteniapp / Beginners torso-legs

Beginners torso-legs: your step-by-step plan.

In this program we will seek to condition the entire body, learning the basic exercises, strengthening and increasing muscle mass, training with a torso-leg division oriented for beginners. Specifically, we will do a torso day, a leg day, and a combined day.

Available in Calisteniapp for iOS and Android.

Explore my path

Objective

Work and strengthen the entire body with basic calisthenics exercises, gaining endurance, strength and muscle mass in workouts divided by torso and legs aimed at beginners.

Frequence: See program guidance
First session duration: 22 min
Program: 8 estimated weeks

01 / Requirements

Required prerequisites

× 5 Knee push-ups
× 10 Squat

Necessary equipment

For this program you will need Box, Low bar, Parallettes.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

Week 1–2Initial conditioning
What you will practise
In this phase you will begin with the simplest versions of the basic movement patterns to condition the whole body and prepare the joints, tendons, and muscles for the work that comes later. Incline push-ups and Australian pull-ups nivel 0 will help you build an initial pushing and pulling base for the chest, shoulders, triceps, back, and biceps, while Squat, Femoral bridge, and Back lunges will begin to develop the legs and glutes with a very accessible approach. Core work with Abdominal crunch with extended arms and Mountain climbers will also help you improve trunk stability and body control from the start.

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Week 3–4Overload
What you will practise
In this phase you begin the overload with more demanding basic exercises, seeking a clearer stimulus for strength, endurance, and muscle gain. Push-ups will now require more real horizontal pushing work, Australian chin ups will introduce a pulling movement with greater biceps involvement, and Short dips will bring you closer to the vertical pushing and dip pattern with greater demand on the chest, front deltoids, and triceps. In addition, Bar knee raises add more complete core work, especially for the abdominal area and hip flexors, while you improve grip and scapular stability.

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Week 5–6Volume increase
What you will practise
In this phase the total training volume will increase, as will the difficulty of the progressions, which will allow you to make a jump in overall capacity. Decline push-ups increase the demand on the upper chest, shoulders, and triceps, while Short supine pull-ups represent an important step toward more real vertical pulling, with strong involvement of the lats, biceps, and scapular muscles. Straight bar dips are also a relevant pushing progression, and L sit raises on parallel bars add a challenge for the core, especially the abs, hip flexors, and pelvic control.

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Week 7–8Peak
What you will practise
In this phase we complete the progression with more difficult exercises while maintaining enough training volume to finish the program at a high point of strength, endurance, and muscular stimulus. Explosive push-ups will require you to apply force quickly in the pushing movement, Half-range supinated pull-ups will continue developing vertical pulling with greater intensity, and Dips now appear in a more complete and demanding version. Along with this, Bar L sit raises clearly raise the level of abdominal work and body compression, while Explosive australian pull-ups strengthen the back and the ability to pull powerfully and in a coordinated way.

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When would you like to start?

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Beginners torso-legs. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 22 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

Understand the reason behind each step.

The duration of the program is 2 months, divided into 4 phases of 2 weeks each.

The phases are divided into 3 weekly workouts, one for the torso, one for the legs and one combined. All of them in the form of a circuit.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.

Roberto Duarte

If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.

Maite Ruiz

From “one day” to your first session.

Download Calisteniapp on your phone.
Find Beginners torso-legs and check its access options.
Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

Do I need equipment for this program?

You will need a pull-up bar and parallel bars

How much rest time to use?

We recommend using intermediate breaks of between 45" and 1':30 between exercises and cycles.

What minimum capabilities must I have to be able to do this program?

It is a program designed for beginners, so you don't need to be very strong to be able to do it. Being able to do knee-supported push-ups and squats is more than enough.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Beginners torso-legs: your step-by-step plan.

Required prerequisites

Necessary equipment

Build your path.

What you will practise

What you will practise

What you will practise

What you will practise

Your first session, step by step.

Initial conditioning

The exercises you will discover.

Understand the reason behind each step.

They train with Calisteniapp.

From “one day” to your first session.

Before you start.

Every step counts.

Your program continues in the app.