The Best Calisthenics Workout Program

Are you looking to build strength and muscle without lifting weights?

Bodyweight training, also known as calisthenics, allows you to work out on your own, without needing a gym membership or any fancy equipment.

There are a lot of programs to choose from in the world of calisthenics, but if you are new to bodyweight training, it can be hard to know where to begin and how to progress.

Kavadlo Push-upsCalisthenics training tends to favor exercises that work many of the body’s muscles simultaneously, as opposed to the smaller isolation exercises that you might encounter working out with weights or machines.

It helps to think in terms of movements rather than muscles, which is pretty different from the typical training you tend to see in mainstream fitness.

Create the best calisthenics workout program for you!

Since calisthenics training works best with compound movements, I recommend starting off by doing full-body workouts 3 days a week, incorporating one or two exercises from each of the following groups:

Push-ups are probably the best-known calisthenics exercise in the world – and for good reason! They are very effective for working the upper-body, plus there are a million ways to vary the classic push-up in order to keep it challenging.

To make your life easier, I’ve created a list of the top five push-up variations for building strength and muscle.


The perfect complement to the push-up is the pull-up. If you are new to pull-ups, check out my guide on learning to do a pull-up.

Pull-ups can be especially daunting for females. That’s why I created this special pull-up tutorial for women with the help of my wife, Grace.

Don’t forget about your legs!

Squats are just as important as push-ups and pull-ups if you want a well-rounded physique. Start by learning how to do a proper bodyweight squat.

Back Bridges
The back bridge is a simple and effective exercise that requires nothing more than the floor beneath your feet. It’s great for building strength and muscle, and it also provides a fantastic stretch.

Like the previous movements, there are several different variations on the bridge, and some are more beginner-friendly than others. Check out my tutorial on back bridge progressions for more info.

Creating Your Calisthenics Workout Plan
Bodyweight training is simple – and that’s part of why it’s great! But putting together your calisthenics workout program can get complicated.

Let me help you!

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