If you are just staring calisthenics and bodyweight training follow this program for the first few weeks to build a solid foundation.
This program will cover the whole body with the most basic but important bodyweight exercises. First get familiar with all these exercises then implement them to your program. You can adjust the rotation however you like, but make sure you train all your muscles enough and with balance.
Push Ups
Push ups are the world’s most versatile bodyweight exercise for upper body muscles and the foundation of all horizontal pushing power. They doesn’t just sculpt your pecs and triceps, they forces your entire core to act as a stabilizing bridge.
Read here out more comprehensive push up guide.
Pull Ups
Pull ups are the undisputed king of upper-body pulling movements. By lifting your entire body weight from a dead hang, you develop a strong back and increase grip strength.
If you can’t do pull ups, try with a resistance band or start with inverted rows.
Read here out more comprehensive pull up guide and click here to learn more about inverted rows.
Dips
Often called the “squat of the upper body,” dips are a high-intensity compound movement that targets the lower chest and triceps. Because your body is suspended in mid-air, they require a level of stability and raw power that traditional presses can’t match.
There are easier variation of dips if you can’t do them yet. Read here out more comprehensive dip guide.
Squats
No physique is complete without functional and strong legs, and the bodyweight squat is where that strength is built. Mastering this movement improves hip mobility, protects your knees, and builds the foundational lower-body strength needed for other movements.
Read here out more comprehensive bodyweight squat guide.
Hollow Body Holds
The hollow body hold teaches you how to keep your entire torso “under tension.” It is the most effective way to eliminate lower back arching and build the deep core strength required for advanced skills like handstands and levers.
Read here out more comprehensive hollow body hold guide.
Example 6 Week Program With These Exercises
This 6-week program follows a full body structure, performed 3 days a week. This allows for maximum recovery of your central nervous system while ensuring you hit the “Big 5” movements frequently enough to master the skill.
Since these are bodyweight moves, we will use RPE (Rate of Perceived Exertion). RPE measures how hard you feel your body is working during physical activity, typically on a 0–10. For example:
- RPE 8: Leave 2 reps “in the tank.”
- RPE 10: Go until your form breaks.
Routine
Schedule: Mon/Wed/Fri (or any 3 days with a rest day between).
The Workout (Repeat all 3 days)
- Pull-Ups: 3 Sets (Strength Focus)
- Squats: 4 Sets (Lower Body Power)
- Dips: 3 Sets (Vertical Push)
- Push-Ups: 3 Sets (Horizontal Push)
- Hollow Body Holds: 4 Sets (Core Stability)
6-Week Progression
Phase 1: The Accumulation (Weeks 1-2)
Goal: Build a baseline and perfect your form.
- Pull-Ups/Dips/Push-Ups: Find a variation you can do for 8–10 reps. Stop at RPE 8.
- Squats: 15–20 reps per set. Focus on depth (crease of hip below knees).
- Hollow Body: Hold for 20–30 seconds. Focus on keeping the lower back “glued” to the floor.
Phase 2: The Strength Build (Weeks 3-4)
Goal: Increase intensity by making the exercises harder.
- Pull-Ups/Dips: Slow down the “down” phase (3 seconds). Stop at RPE 9.
- Push-Ups: Move your hands slightly lower (toward your waist) to increase difficulty.
- Squats: If 20 reps are easy, try Bulgarian Split Squats (one foot elevated behind you).
- Hollow Body: Hold for 45 seconds or add small “rocks” (Hollow Rocks).
Phase 3: The Peak & Test (Weeks 5-6)
Goal: Maximize volume and test your new limits.
- Week 5: Perform all sets to RPE 10 (technical failure).
- Week 6 (The Test): * Mon: Normal workout.
- Wed: “De-load” (Do only 2 sets of each exercise, very easy).
- Fri: AMRAP Test. See how many total reps you can do in 1 set for each exercise.
