This program is one of the most suitable to start your journey as a calisthenics athlete. The main objective of this plan is to gain strength, muscle mass and resistance throughout the body. It is ideal to obtain a good general level in calisthenics exercises as well as a healthy fitness level. 

 **Must know** 

 - Although it is listed as a beginner plan, when finished, you will have an intermediate level in bodyweight training. 

 - It is designed to be done 3 times a week. However, it has extra routines in case some week you want to train an extra day. 

 - The approximate duration of the routines is 45 minutes. 

 - The durations in weeks of each phase and of the complete program are indicative, since it is possible that if you find difficulties in some specific exercise you have to extend some phase and do it for an extra week.

Fullbody muscle building

In this phase you have exercises that you can do even if you have never trained or have a very low base level. Adapt the height in the Australian pull-ups and incline push-ups so that you can perform them without problem.

Level 0 Beginner Conditioning

In this phase we slightly increase the difficulty with new variations of the exercises and include a little more shoulder work. In case you are not able to do the frog, use the extra routine to strengthen yourself.

Prep before basics

In this phase we take a level jump, introducing new exercises. We start working on high bar, we move on to full push-ups on the floor and we even start to stand upright, although for now only in isometric.

Calisthenics basics introductory

In this phase we start with the basic exercise that was missing, the parallel dips, in its reduced range version. We also continue to progress slightly in the progressions of the rest of the exercises.

Introduction to parallel work

In this phase we focus on getting comfortable with the pull-ups, which will give us the strength to start working on the overhands. We also move on to full-range dips and the deep squat, so we're done doing basic classical calisthenics work.

Pull-Up strengthening

In this phase we start to work with the partial range prone pull-ups and we continue advancing in the rest of the exercises, already giving more specific shoulder work, in preparation for the next progressions.

Prone Pull-Up strengthening

In this phase we already introduce full range pull-ups and assisted handstand push-ups, which will allow our back and shoulders to have an advanced level of muscular development.

Advanced back and shoulder control

In this phase we work on explosiveness in several basic exercises and learn how to do a handstand, one of the most characteristic exercises in calisthenics. To make sure you get it, you can do handstand attempts not only in routines, but as part of the warm-up. Just learn to control your balance, you don't have to have perfect technique yet.

First pines and greater explosiveness

In this phase we start working on the muscle up and the handstand push-ups, in order to make both exercises come out in the next phase. To do this we are going to continue raising the level in pull-ups and handstands we will start working on some progressions .Continue doing handstand attempts in the warm-up to make it easier for you to master.

Introduction to the muscle up and handstand push-ups

If you manage to perform the main routines of this phase, you will have demonstrated advanced mastery of the main muscle groups, as well as good explosiveness and balance. In this phase we will be able to do the muscle up and full range handstand push-ups. In this phase you have two extra routines, one to work on the muscle up and one for handstand push-ups.

Fullbody muscle building

About this program