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Calisteniapp / Get fit at home

Get fit at home: your step-by-step plan.

With this program, you will have a workout plan to do at home without equipment. You will follow a structured plan that will help you progress through different levels, improving your physical condition, muscle state, and learning basic Calisthenics exercises.

Available in Calisteniapp for iOS and Android.

Explore my path
Get fit at home

Objective

Improve overall physical fitness and gain muscle mass throughout the body.

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

01 / Requirements

Required prerequisites

  • × 5 Knee push-ups
  • × 10 Squat

Necessary equipment

For this program you will need Box.

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.

  1. Week 1–2Initial preparation

    What you will practise

    We begin with a preparation phase designed to help your body adapt to training from scratch. The goal here is not just to complete the reps, but to learn to move with control and gain confidence in the basic patterns: upper-body pushing, squatting, lunging, core work, and hip extension. Incline push-ups will be one of your reference exercises at this stage; you can do them with your hands on a bench, a sturdy chair, or an elevated surface, and if they are still difficult, increase the height even more or even do them against a wall. In Knee push-ups, keep your body aligned from the knees to the head and avoid letting the lower back sag.

  2. Week 3–4Bulking

    What you will practise

    Now that you are familiar with the structure of the routines, in this phase we slightly increase the volume to give the muscles a clearer stimulus without losing technical control. We continue reinforcing the fundamental patterns of pushing, legs, and core, but with more reps and a bit more time under tension. The idea is for you to start noticing better muscular endurance in exercises such as Incline push-ups, Bench dips, and the Squat, while always maintaining a steady pace and clean execution.

  3. Week 5Preparation for first load

    What you will practise

    We enter a shorter transition phase in which we lower the overall demand to allow the body to recover and prepare for the next increase in load. Although the volume and intensity are moderate, this week is very useful for improving body control, stability, and technical awareness. Isometrics, such as Isometric push-ups and Isometric wall squat, will teach you to generate tension and hold solid positions, something that will be key for progressing later in dynamic exercises.

  4. Week 6–7Peak load

    What you will practise

    We reach the peak load of the initial block, a phase in which you will put everything learned in the previous weeks to the test. The increase in reps and time in core exercises will make the work more demanding for the chest, triceps, shoulders, quadriceps, glutes, and midsection. Here we are no longer just looking for familiarity with the movements, but for a real ability to sustain effort with good technique, especially in Incline push-ups, Bench dips, the Squat, and the Plank.

  5. Week 8–9Intermediate load preparation

    What you will practise

    We begin the intermediate stage with an important change: Push-ups appear as the main horizontal pushing movement, and with them the demand increases for the chest, triceps, shoulders, and core. This phase is designed to help you adapt to new variations and to a more structured set-based format. In addition, more demanding progressions are introduced for the legs, such as the Deep squat, Partial single leg squat, and Explosive switching lunges, which develop strength, unilateral stability, and the ability to produce force quickly.

  6. Week 10–11Intermediate bulking

    What you will practise

    In this phase we increase the volume of the intermediate block to consolidate the strength and muscular endurance you started to develop. Set-based work becomes more prominent, and that will make you feel more accumulated fatigue in the main patterns: horizontal pushing, knee and hip flexion-extension, unilateral leg work, and core stability. Push-ups and Sphinx push-ups will continue to be key for developing the upper body, while the Deep squat and Partial single leg squat will demand more control and strength from the quadriceps and glutes.

  7. Week 12Peak preparation

    What you will practise

    This week works as an active deload and preparation for the next peak. We reduce the total volume and take the opportunity to introduce new variations that improve coordination, stability, and the ability to apply force from different angles. For the upper body, Decline push-ups and T push-ups stand out. The first shift more load toward the shoulders and upper chest, while the second add a rotational component and trunk control that is very useful for continuing to improve your overall stability.

  8. Week 13–14Intermediate load peak

    What you will practise

    You reach the intermediate load peak, a demanding phase in which you will demonstrate the adaptation achieved throughout this block. The increase in sets, reps, and work time will test your muscular endurance and your ability to maintain technique under fatigue. Push-ups, Bench dips, and Sphinx push-ups will concentrate much of the pushing work for the chest, triceps, and shoulders, while the Deep squat, Partial single leg squat, and Explosive switching lunges will raise the demand on the quadriceps, glutes, and hamstrings.

  9. Week 15–16Advanced load preparation

    What you will practise

    We begin the advanced block with a stronger focus on explosiveness and the ability to produce force quickly, without neglecting hypertrophy work and general conditioning. Explosive push-ups and Explosive squat will set the tone for this phase: you need to apply force quickly, but while maintaining control on the landing and a solid posture at all times. Demanding variations also appear, such as Explosive bulgarian squat and Burpees, which increase both the muscular and cardiovascular demand.

  10. Week 17–18Maximum hypertrophy increase

    What you will practise

    In this phase we take another step up in volume within the advanced block. You will accumulate more work in explosive movements and in strength-endurance exercises, which provides a very complete stimulus for the chest, shoulders, triceps, legs, glutes, and core. The goal is for you to improve both your ability to repeat intense efforts and your tolerance to fatigue without losing mechanical efficiency. Explosive push-ups, Explosive squat, and Explosive bulgarian squat will be especially important for continuing to develop power and control.

  11. Week 19Preparation for the final peak

    What you will practise

    This preparation week for the final peak reduces the total volume and allows you to absorb the previous work while introducing new variations. It is a very useful phase for refining technique, improving trunk stability, and preparing the joints and muscles for the final effort. For the upper body, Diamond push-ups, Wide grip push-ups, and T push-ups stand out. Each one changes the emphasis of the pushing work: Diamond push-ups place more load on the triceps, Wide grip push-ups on the chest, and T push-ups add rotational control and scapular stability.

  12. Week 20–21Maximum load peak

    What you will practise

    We complete this cycle with the maximum load peak, the most demanding phase of the entire program. Here you will bring together the strength, muscular endurance, stability, and cardiovascular capacity that you have been building from the start. Explosive push-ups, Explosive squat, Explosive bulgarian squat, and Burpees represent this final level very well: movements that demand power, coordination, and control even when fatigue appears. You will also continue consolidating fundamental patterns with Push-ups, Decline push-ups, the Deep squat, and core work, creating a very complete stimulus for the whole body.

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 Get fit at home. 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.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The program is divided into 3 stages: beginner, intermediate, and advanced, each lasting 7 weeks.
  • This program can be performed between 2 and 4 days a week.

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.

  1. Download Calisteniapp on your phone.

  2. Find Get fit at home and check its access options.

  3. 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 to perform this program?

No, this program is designed to train at home without equipment.

What rest times should I use?

You can use the default recommended rest times, but if any routine is too difficult, you can increase them.

What prior abilities do I need to do this program?

The beginner stage is designed for someone who has no strength and has not trained Calisthenics before. In each phase, we will indicate what adaptations to make if you can't do an exercise.

Every step counts.

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

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Get fit at home” in Programs. If you already have the app, open the program directly.

I have the app: open Get fit at home
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