Table of Contents:

1. Introduction

2. What are Calisthenics?

3. Benefits of Calisthenics

4. Drawbacks of Calisthenics

6. Equipment for Calisthenics (Any Needed?)

7. Exercises in this Program

9. Upper Lower Split

10. 3, 4 or 5 Days Per Week

11. RPE Scale & Rest Time

12. Your Calisthenics Workout Program

 SET FOR SET Calisthenics Program
It’s all about pushing big weights in the gym...or
maybe not. Putting up big numbers with the
barbell is definitely a feat to pursue. However, it’s
not the only way to sculpt the body you desire.

In fact, trainees who make calisthenics their

primary form of resistance training have arguably
the best aesthetics on average.

To be successful at calisthenics, you need to be

strong and have great body composition.

All of this is awesome but you also need to know

how to train correctly. As you only have your body
and limited equipment, you must understand how
to target specific areas. Plus, you need to know to
progress to pack on muscle mass and increase
strength.
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 SET FOR SET Calisthenics Program
You’re not going to believe how much information
this program delivers! Get ready to learn all you
need to sculpt the perfect calisthenic body!

WHAT ARE “CALISTHENICS”?

The etymology of the word “calisthenics” is quite
interesting and can tell us a lot about what it
consists of.

Calisthenics is the combination of two Greek

words; kállos and sthenos. Kállos refers to beauty,
and more specifically human aesthetics.
Sthenos simply means strength.

The term creates an image of beauty

through aesthetics and strength.

Remember above I said that those who train

calisthenics have arguably more aesthetic
bodies?.

That being said, calisthenics simply refers to any

movement where your body acts as the main load.

Many people confuse this to mean that you don’t

need equipment that is not valid, which we will
discuss further below.

For example, chin-ups are one of the primary

movements but to do them, you need a bar, some
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rings, or at least a tree to perform them on.

 SET FOR SET Calisthenics Program
However, what makes chin-ups a calisthenic
movement is because you are lifting your own
body weight. 

This means that calisthenics will also gauge how

fit you are, as having a lower-body fat% will mean
you can be more successful.

So when looking back at the etymology,

calisthenics isn’t just about being strong; it’s about
being strong and aesthetically pleasing.

Calisthenics has its roots going back to the 1800s

but has quickly grown. While there is obviously a
massive relationship with gymnastics, its own
sport, known as “Street Workouts”, has evolved
with actual leagues.

Still, just because you might prefer the gym

doesn’t mean calisthenics isn’t part of your
program. You would be hard-pressed to find any
serious lifter who doesn’t at least include chin-ups
and dips in their program.
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THE TOP BENEFITS OF A
CALISTHENICS WORKOUT
Calisthenics training hosts a ton of benefits that
makes it a great option to include in your workout
routine.

Here are some of the top benefits of training

calisthenics…

1) Emphasizes Strength & Aesthetics:

Calisthenics emphasizes both strength and

aesthetics.

However, the aesthetic aspect is different from

bodybuilding, where you are judged by how you
look.

In calisthenics, having better aesthetics means

you have better body composition, allowing you to
progress further and perform more advanced
movements. 

In fact, calisthenics would be boring if you never

improved your aesthetics, as you would never be
able to progress to the “cool” movements like flags
and muscle-ups.

Therefore, losing weight has another benefit of

being healthy and looking good; you get to do
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more cool moves!

 SET FOR SET Calisthenics Program
2) Relatively Cheap To Participate In:

For the most part, calisthenics can be completely

free or at least very cheap. Ideally, you have a local
park near you with a set of bars that you can use
for free.

If not, installing some at your house can be done

relatively inexpensively.

Further, once installed, that’s it! There are no more

monthly gym payments or anything.

Once you advance, you may want to invest in some

gear. Some common examples of purchases you
might need to make are:

• Gymnastic handguards
• Chalk
• A TRX system
• A weighted vest or another external loading
system

3) Focuses On Primary, Functional

Movements:

Being that your body is responsible for moving,

rather than moving weight on a machine, you will
only be using natural movements the way your
body was supposed to move. This includes lunges,
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squats, push-ups, pull-ups, jumping, and pulling. 

 SET FOR SET Calisthenics Program
4) Calisthenics To Lose Fat & Build Muscle:

Because you use such a large amount of muscle

with calisthenic movements, you’re going to
definitely put on a good amount of muscle.
However, this means you’re also going to burn a
lot of calories. This makes regularly performing a
calisthenic workout routine an optimal choice for
whatever your goal is.

5) Primarily Uses Big, Compound

Movements:

While there are some ways to isolate some

muscles, virtually every exercise will be a multi-
joint, compound movement. This means you’re
going to be using a lot of muscle mass which
means more strength gains, higher muscle
hypertrophy, and more calories burned. 
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 SET FOR SET Calisthenics Program
A FEW DRAWBACKS FOUND
WITH CALISTHENICS TRAINING
While we think calisthenics is pretty awesome, we’d
be lying to you if we said it’s perfect. Here are some
things you need to consider when deciding if
calisthenics is right for you.

1) Almost Impossible To Isolate Muscles:

Now I said “almost” impossible, not “impossible”.

While some moves can be used to “target” specific
muscles, it’s basically impossible to truly isolate
them.

With calf raises for the calves as an exception (and

scapula pull-ups!), you won’t be able to only train
one muscle. This may be an issue for someone who
has a lagging body part or wants to enhance a
muscle. 

2) Difficult For Beginners Or Overweight

Trainees:

When going to the gym and using free weights, you

use what’s known as “absolute strength.” This
simply means how strong you are based on the
amount of weight you lift. Calisthenics uses your
body as a weight, meaning it measures “relative
strength”.

This means it relies on how well you can manipulate

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your own body weight.

 SET FOR SET Calisthenics Program
Therefore, it’s very possible to see trainee A have
higher relative strength than trainee B only to find
that trainee B has higher relative strength than
trainee A.

This is primarily decided by the body composition of

the individual. This means that an overweight trainee
or a trainee who has minimal muscle mass will find
calisthenics challenging to train at first.

This is caused by them not being able to lift their

body. While there are ways to scale calisthenics, this
difficulty can deter some people.

3) Requires Patience:

Related to the above, improving on calisthenics

requires patience. When going to the gym, it’s
reasonable to expect to be able to add an extra 5lbs
to your lifts weekly. This isn’t going to happen with
calisthenics as you rely on adding reps to your
movement to improve.

For example, let’s say you weigh 150lbs and perform

the bench press with your body weight, 150lbs. If you
go to the gym the next week you can add 5lbs and
perform the bench press with 155lbs. When using
calisthenics, you will have to add an entire rep. You
see how this will become very difficult. 

Now, calisthenics is excellent and you will improve; it

may just not be as easily measured as when going to
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the gym.
 SET FOR SET Calisthenics Program
4) Can Be Difficult To Train With An Injury:

Due to the nature of the movements in

calisthenics, it’s very difficult to “train around the
pain”.

This is because, unless you are advanced, every

exercise will be bilateral, meaning you use both
sides.

Therefore, if your right arm hurts, you’re not able

to only train your left. Further, you have a limited
selection of exercises to choose from.

This means you cannot choose from a wide

selection of exercises and find a more comfortable
one. 
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 SET FOR SET Calisthenics Program
“ONLY BODYWEIGHT
REQUIRED” ISN’T NECESSARILY
TRUE
One of our biggest pet peeves is when we see
articles claiming calisthenics “only require you!”
implying all you need is your body. While there
definitely are some calisthenics exercises with no
equipment, they are minimal. Plus, if you are
advanced, having some type of external loading
equipment can be very beneficial.

To give you a clear picture, here is a shortlist of

some movements you can’t do “only using your
body”:

• Any type of chin-up or pull-up

• Australian rows
• Dips
• Progressions in movements i.e. squat→ one-
legged squat

• Step-ups
Calisthenics quickly loses its appeal without some
bars, a loading component, preferably a rope
apparatus (i.e. TRX). This can be easily fixed but
we want to make sure you understand that you’ll
need access to some minimal calisthenic equipment
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to follow our plan. 

 SET FOR SET Calisthenics Program
CALISTHENIC EQUIPMENT YOU
WILL NEED
While there’s not a ton, you will need minimal
equipment to perform calisthenics.

This is the bare minimum in order to run this

program (or any calisthenics program):

1. Set of pull-up bars (for chin ups & pull ups)

2. Set of parallel bars (for dips)

3. A lower straight bar (for inverted rows)

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 SET FOR SET Calisthenics Program
Calisthenic Equipment That
Would Be Nice To Have:
Here are some extras that would make training
long-term much more efficient:

1. TRX system: Can be used to assist with

harder exercises, create different angles and
adjusts height levels for progressions.

2. External loading system:  By this we mean

something like a dip belt so you can increase
the load of the bodyweight exercises.

3. Resistance bands: With resistance bands you

can add assistance or resistance to your
exercises. You can also use them in a similar
manner as dumbbells or other free weight
equipment (i.e. banded rows)
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CALISTHENICS
EXERCISES

PUSH MUSCLES

PULL MUSCLES

LOWER BODY

CORE

*Click to go to the associated page or scroll down*

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 SET FOR SET Calisthenics Program
BEST PUSH EXERCISES
(CHEST, SHOULDERS, TRICEPS)

Push Up

Decline Push Up

Pike Push Up

Push Back Up

Wall Handstand

Dips

*Click to view the exercise or scroll down*

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 SET FOR SET Calisthenics Program
Push Ups:

Push-ups are probably the most popular calisthenic

exercise there is. Everyone has done them. It’s a
basic test of fitness. But you must use good form.

How To Perform Push Ups and Progress:

1. The standard push up has you with arms slightly

wider than shoulder-width apart. The primary
cue is to make sure your elbows are placed at
approximately a 45-degree angle.

2. The first option to increase the load is to use a

resistance band wrapped around your back with
your hands holding the loops. This will create a
higher amount of tension on your muscles

3. Other variations to increase difficulty include

archer push ups, one arm push ups, and so on.
Here are tons of beginner to advanced push up
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variations for when you are ready.

 SET FOR SET Calisthenics Program
Decline Push Ups:

Decline push-ups are the equivalent to an incline

bench press. This means you’re going to work your
upper chest and shoulders a little bit more.

However, as your body will be more vertical relative

to regular push-ups, you will be lifting a more
significant percentage of your body weight, so they
will be a bit harder. That being said, the
progressions will be precisely the same as the
traditional push-ups.

How To Perform Decline Push Ups and Progress:

1. To set up decline push-ups, you will need a ledge

of some sort. Ideally, your body will be at about a
45-degree angle but work with what you have.

2. The variations are then going to be precisely the

same as traditional push-ups.
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 SET FOR SET Calisthenics Program
Pike Push Ups:

Pike push-ups place your butt high in the air,

causing your upper body to be more vertical. This
will allow you to train your shoulders.

How To Perform Pike Push Ups and Progress:

1. The standard pike push-up can be done without

any equipment. To start, get into a regular push-
up position. Next, you will want to walk your feet
towards your hands while pushing your butt into
the air. Try to get as vertical as possible.

2. The second way to perform these is to find a

higher ledge, like a bench. Put your feet on the
platform. This will allow your upper body to get
more vertical, which creates more resistance.
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 SET FOR SET Calisthenics Program
Push Back Ups:

Push-Back-Ups are one of the best exercises

you’ve never done. It’s like a push-up, but instead
of pushing yourself up, you push yourself back.
This allows you to focus on your shoulders.

How To Perform Push-Back Ups:

1. Start in a standard push-up position. Now

when you go down, you will want to allow your
body to come forward slightly.

2. When you hit the bottom position, push your

body back instead of pushing up. This will
change the force from occurring horizontally
and make it happen “vertically” or over the
head.

3. From the crouched position, come back into a

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standard push-up position and repeat.

 SET FOR SET Calisthenics Program
Wall Handstand Push Ups:

For most people, these will take some time to

progress on. The end result will be you being
completely inverted up against a wall doing
handstand push-ups. While this will take a lot of
practice, it’s definitely attainable by anyone.

Now, there are two different methods that you will

use simultaneously to progress.

1.Wall Walks: This will consist of you walking

your feet up a wall with no pushing. You will
simply work on being comfortable while being
inverted as well as improve your balance.

2.Wall Decline Push-ups: Wall decline push-ups

will have you place your feet up on a wall as
you perform push-ups. You will gradually want
to increase the height of your feet, making
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yourself more vertical.

 SET FOR SET Calisthenics Program
Dips:

Dips are one of the best calisthenic exercises there

are. In fact, if all you did were chin-ups and dips,
you’d probably be ok. Dips will target all of your
pushing muscles.

How To Perform Dips And Progress:

1. You will need two parallel bars. Grab each bar so

that the bar sits on the meaty part at the bottom
of your thumb. When you come down, you want
a slight lean in your torso but not too much as we
want the triceps to remain the primary muscle.
Keeping your forearms straight, go down until
your triceps pass parallel and come up.

2. The first way to progress is to use an external

loading system, such as a weighted dip belt.

For more dip variations check out this article..

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 SET FOR SET Calisthenics Program
BEST PULL EXERCISES
(BACK, BICEPS)
While your bodyweight back exercises will mainly
consist of only the following three exercises, we
will explain how you can do variations of each to
increase difficulty and hit your muscles differently.
This will allow you to build an incredibly strong and
muscular back and some solid, impressive biceps.

Chin Up

Pull Up

Inverted Row

*Click to view the exercise or scroll down*

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 SET FOR SET Calisthenics Program
Chin Ups:

While chin ups and pull ups are very similar, there
are several distinct differences. The primary
difference is the handgrip, as chin-ups utilize a
supinated or underhand grip.

This forces the elbows to be in front of you and

allows more flexion of the elbow. This being said,
chin-ups will place more emphasis on the biceps
and upper back.

How To Perform Chin Up and Progress:

1. The basic version will have you take an

underhand grip with your hands placed
shoulder-width apart. You will then perform the
chin-ups by pulling your body up until your
head goes above the bar. 
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 SET FOR SET Calisthenics Program
2. The first progression is to begin adding weight
if you have an external loading position.

3. The second way to progress is to start taking

fingers off the bar from one hand. For example,
instead of using a full grip, take off your thumb.
Next, you would take off your pinky finger and
so on. This limits the bodies ability to produce
enough force which will then force the other
arm to compensate.

4. Next, have one hand using an underhand grip

and the other using an overhand grip. The
underhand grip is the primary arm, while the
overhand grip will gradually be placed farther
out on the bar to aid with support. You will use
an overhand grip because you’re not able to
make a wide-grip using both underhanded.

Note: 

• Both variations of progression (fingers and

placing an arm out) can be used as some
trainees tend to like one more than the other. Or
you can use them together. It won’t really make
a difference as long as you’re making sure to
gradually increase the intensity. 
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 SET FOR SET Calisthenics Program
Pull Ups:

In comparison to chin-ups, pull-ups will use a

pronated grip or overhand grip. This allows the
elbows to be placed out to the side more to create
more lat activation.

Further, pull-ups are going to be the main tool to

use when progressing to more challenging
variations. This is simply because other variations
require an overhand grip due to hand placement
or movement.

How To Perform Pull-Ups And Progress:

1. The traditional pull-up is performed using an

overhand grip with hands slightly wider than
shoulder-width apart. You are going to pull
yourself up, keeping your elbows to the side of
the body. Pull yourself up so that your head
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goes over the bar.

 SET FOR SET Calisthenics Program
2. Again, the first progression is to use an external
loading system to add weight. 

3. The other method to progress will be precisely

like the chin-ups and includes taking off finders
from one hand and placing one hand out
farther. Again, both of these can be used
separately or in conjunction with one another to
implement progressive overload.

4. The fourth variation, which is perhaps more fun

than efficient (but let’s be honest, part of
calisthenics is doing cool things), is a typewriter.
This is simply pulling yourself up to one hand
and then, while staying above the bar, pull
yourself over to the other side and come down.
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 SET FOR SET Calisthenics Program
Inverted Rows:

Inverted rows, also known as Australian rows, are

calisthenic answers to the bent-over row. To
perform an inverted row, you will need at least one
straight bar. However, having multiple heights or a
TRX system would be optimal as you can adjust
the height.  There are other makeshift options as
well, but just make sure whatever you do, it’s
secure.

How To Perform Australian Rows And Progress:

1. The traditional movement is performed using a

low straight bar. Sometimes you won’t have a
choice of height, so that’s not an issue. If you
do have multiple heights to choose from or a
set of rings, your height will be determined by
how many you can. You should select a height
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that you can do 5-8 good reps.

 SET FOR SET Calisthenics Program
2. If you have multiple heights, you will first
progress by choosing a lower height. The lower
you go, will increase the load.

3. The next option to increase your load is to

elevate your feet. You should wait until you get to
the lowest possible setting for you before you
elevate your feet.

4. The third way to progress is using an external

load. Simply place weight on your chest to
increase the load.

5. The last variation will be very similar to the pull-

ups and chin-ups in that you can begin pulling
your body up to one arm. Next, you can start
adjusting your fingers and placing one arm out
farther and farther.
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 SET FOR SET Calisthenics Program
BEST LOWER BODY EXERCISES
(GLUTES, QUADS,
HAMSTRINGS, CALVES)
The lower body is a bit “easier” to train as, generally
speaking, your lower body can handle your body weight
better. That being said, this means you’ll need more
difficult progressions faster. No worries though as there
is plenty to work on.

Squat

Pistol Squat

Lunge

Skater Squat

Calf Raise

Glute Bridge

Good Morning

Nordic Curl

*Click to view the exercise or scroll down*

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 SET FOR SET Calisthenics Program
Squats:

Bodyweight squats  will be the foundational

movement for your lower body, even without a
barbell! 

Most people can handle bodyweight squats

relatively quickly, so we will include progressions
such as jump squats all the way up to one-legged
squats. This way you can continually progress to
build bigger, stronger legs.

How To Perform Squats and Progress:

1. Traditional bodyweight squats are performed by

placing your feet slightly shoulder-width apart.
Extend your arms out in front of you at shoulder
levels and then come down to slightly below
parallel. Next, simply propel yourself back up. 
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 SET FOR SET Calisthenics Program
2. Next progression is to perform pulse squats.
This consists of going down to a full squat then
coming up ¾ of the way. You stop there and
come down to about ¼ of the way. This is the
“pulse”. Complete 3-5 pulses per rep. After this,
you’ll want to use a bit wider stance.

3. Jump squats will also be a variation included.

This is a plyometric version of the squat and is a
great way to increase difficult.

4. Next, you can work on one leg at a time. These

are called pistol squats. You can do these with
assistance at first (holding on to something with
one hand. Continue doing this and work on
extending your leg out farther. Eventually,
remove any assistance. Because this is such a
good exercise for calisthenics, we are going to
discuss it more on the next page.
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 SET FOR SET Calisthenics Program
Pistol Squats:

Soon enough, regular squats won’t be enough so

you’ll want to do one-legged squats. The two ways
to do this are pistol squats and skater squats
(below). A pistol squat consists of a one-legged
squat by extending one leg out in front of you as
you squat down.

How To Perform Pistol Squats And Progress:

1. If you have a TRX system or resistance bands,

your best option is to use those to help assist
you. Hold the TRX or resistance band as you
go down and to help pull you back up. If not,
you can use a bar for support. 

2. Regardless of the tool you use, you’ll want to

gradually use less and less assistance.
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 SET FOR SET Calisthenics Program
Lunges:

Lunges are a great uni-lateral addition to your

workout. While there’s a limited amount of ways to
increase their intensity, they are going to massively
improve your stability. 

How To Perform Lunges And Progress:

1. As a beginner, perform standard bodyweight

lunges. Remember that you want both knees to
bend at a 90-degree angle.

2. The first option is to do plyometric lunges (aka

jumping lunges).

3. The third option is to do Bulgarian split squats.

This involves having your back foot up on a
platform and your front foot on the ground.

Note: You also have reverse lunges, side lunges,

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and curtsy lunges.

 SET FOR SET Calisthenics Program
Skater Squats:

Skater squats are another one-legged “squat” but

they sort of resemble a one-legged lunge more, so
these will come after you progress on lunges.

Skater squats are a one-legged squat, so in this

case, the leg will go behind you like a lunge,
except it won’t touch the floor. 

How To Perform Skater Squats And Progress:

1. This method is precisely the same as with the

pistol squats. Use some support to assist with
the movement and while gradually lessening
the amount of assistance you use.
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Calf Raises:

Nothing fancy here. These are your basic

bodyweight calf raises. The best spot to perform
these is on a ledge that allows your foot to drop. If
not, you can simply do them on flat ground.

OR, you could just walk around on your toes.

Don’t overthink these. Choose either method or
switch and work until you feel a burn.
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 SET FOR SET Calisthenics Program
Glute Bridges:

Glute bridges are a great for your glutes and

hamstrings. Plus, they’re pretty easy to do.

How To Perform Glute Bridges and Progress:

1. Lay on the floor and bend your legs so that

your feet and knees are aligned. Then, thrust
your hips upward. Be sure to think about
pushing your heels into the ground and
squeezing your glutes.

2. The first two ways to progress are placing

weight at your hips to increase the load or
using single-leg (and eventually both).

3. The third progression is placing your feet on an

elevated surface to create greater range of
motion and create greater muscle activation.
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Good Mornings (or Single Leg Deadlift):

Good mornings and stiff-leg deadlifts have the

same mechanics, but what differs is the load
placement (on back or in hands). So, for
bodyweight only, you can call them either or since
there is no external load.

How To Perform Good Mornings and Progress:

1. With a normal stance, bend forward with

minimal knee bend. Allow plenty of tension to
build in the glutes and hamstrings. Then, when
you come up, focus on extending you hips and
squeezing the glutes.

2. The first progression is to use a staggered

stance, this will increase tension of the front
leg.
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3. The next progression is single leg (as pictured).

 SET FOR SET Calisthenics Program
Nordic Curls:

Nordic curls are one of the all time best hamstring

isolation exercises. It simply involves anchoring
your feet and then lowering yourself down slowly. 

How To Perform Nordic Curls and Progress:

1. Find some way to anchor your feet to the floor

(i.e. a friend or a low bar). Then slowly allow
yourself to drop in a controlled manner. Catch
yourself at the bottom with your hands then
push back up to the starting position..

2. Progress will be slow (these are hard). To

progress, try to go down further before your
body drops (i.e. when you can no longer control
a slow eccentric).

3. The next progression is to pull yourself back up

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rather than push off the floor with your hands.

 SET FOR SET Calisthenics Program
BEST CORE EXERCISES
(ABS, OBLIQUES, LOW BACK)
The best core exercises have virtually always
been calisthenic-based. Regardless, here are the
best calisthenic exercises for the core…

Plank Walkout

Russian Twist

Window Wiper

Hanging Knee Raise

*Click to view the exercise or scroll down*

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 SET FOR SET Calisthenics Program
Plank Walkouts:

Walkouts are the calisthenic equivalent to barbell

rollouts. The barbell rollout is easily the single best
exercise for the core.

In fact,  multiple studies  have shown it elicits the

highest activity for every core muscle compared to
other core exercises.

For these, you will get into a normal push-up

position and then walk your hands out as far as
you can and then come back.

Eventually you’ll want to be able to “kiss the

ground” and then come back up.
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 SET FOR SET Calisthenics Program
Russian Twists:

One of the main functions of the core is to

facilitate the rotation of the core.

Therefore, we want to include some Russian

twists.

When performing these, be sure to have your

entire torso rotate so that your shoulders turn.

It does no good to just move your hands back and

forth.
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Window Wipers:

Window washers are going to train your core,

specifically your obliques, like no other.

They consist of bringing your body up so that your

back is parallel with the ground and your feet are
sticking straight up.

You then proceed to rotate your core so that your

feet point in one direction.

Then, you rotate them the other way. When done

correctly, this will resemble window wipers going
back and forth.
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 SET FOR SET Calisthenics Program
Hanging Knee Raises:

A bit safer variation since now you’re holding the

bar and your legs hang. This will include curling
your knees up which is going to  target the lower
rectus abdominis (study). 

The key is that you need to be sure to curl your

pelvis up as this is what activates the lower
portion.

If all you do is bring the knees to parallel, you will

primarily work your hip flexors.

In fact, this is the differentiation between inverted

crunches.

During knee raises, your upper portion remains

straight and your lower portion curls up. This is
opposite to what you see during inverted
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crunches.
 SET FOR SET Calisthenics Program
ADVANCED CALISTHENIC
EXERCISES:
Here are a few advanced exercises to set as
goals. You could do these on an optional day by
themselves or work on some of them on your
workout days.

1) Crane Pose: 

The crane pose will improve your flexibility,

mobility, and shoulder stability and strength.

2) Muscle Ups:

If you can perform at least 15 good pull-ups

(estimate number), you can start practicing muscle
ups.

The first thing you’d want to do is sternum pull-

ups. At the same time, start practicing straight bar
dips.

Gradually, you’ll improve on both until you get it. If

you have variable height, you can start lower so
that you can jump to assist you.

3) L-sits: 

A crazy core exercise. Start by lifting one leg at a

time. Gradually increase the time you hold up a
leg and then switch to two.
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 SET FOR SET Calisthenics Program
THE ULTIMATE
CALISTHENICS
WORKOUT
PROGRAM
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 SET FOR SET Calisthenics Program
UPPER LOWER SPLIT
One of the biggest misconceptions about
bodyweight exercises seems to be that you can do
them more often.

While anecdotally, it does seem like you may

recover faster, your muscles physiology works the
same exact way.

When your muscles are activated, they don’t know

whether you’re performing a bench press or push-
ups. Therefore, the variables are going to be more
or less the same as free weight training.

The most obvious difference is that you will have

no isolating movements, and your exercise
selection will be smaller. 

With that in mind, this program is an UPPER

LOWER SPLIT and it contains 4 workouts:

• Upper Body Workout A

• Lower Body Workout A
• Upper Body Workout B
• Lower Body Workout B
On the next page we’ll look at how you can alter
the upper lower split based on your training
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schedule (how may days a week you can train).

 SET FOR SET Calisthenics Program
3, 4 OR 5 DAYS PER WEEK
You have a few options for this upper lower split in
terms of how many days a week you can train on
it.

You can’t train every single day with high intensity,

so we are only going to provide 3, 4 and 5 days
per week programming.

*5 days per week is kind of pushing it. 4 days per

week is the sweet spot for most, as it optimizes
both volume and recovery.
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 SET FOR SET Calisthenics Program
3 DAYS PER WEEK
If you decide to go for a 3 day per week schedule,
here is how it’ll look…

Week 1:

• Upper Body Workout A

• Lower Body Workout A
• Upper Body Workout B

Week 2:

• Lower Body Workout B

• Upper Body Workout A
• Lower Body Workout A

With that, every other week will have two upper

body days, and two lower body days. Essentially
you will just start where you left off the following
week.

Rest Days:

While you can space your 3 workouts however you

like, we suggest that you space each training day
with a rest day. This will provide optimal results.

M, W, F or Tu, Th, Sa

Moreover, we recommend doing some cardio at

least 2 days per week, which can be done on rest
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days.
 SET FOR SET Calisthenics Program
4 DAYS PER WEEK
If you decide to go for a 4 day per week schedule, it
is very straight forward. Each week you will do:

• Upper Body Workout A

• Lower Body Workout A
• Upper Body Workout B
• Lower Body Workout B

…in that order.

Rest Days:

You have a couple options here, the most common is

to do 2 days on, 1 day off, 2 days on, 2 days off.

i.e.:

- M, Tu, Th, Fr (training days)

- W, Sa, Su (rest days)

That said, you can adjust as needed, just be sure to

get all 4 workouts done per week and also pay
attention to your recovery. For example, If you are
doing 4 days in a row and you feel worn out during
some workouts, it’s best to go with a schedule like
the 3 day.

As for cardio, try to do it 2 times a week, at least 30

mins.
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 SET FOR SET Calisthenics Program
5 DAYS PER WEEK
If you decide to go for a 5 day per week schedule,
here is how it’ll look…

Week 1:

• Upper Body Workout A

• Lower Body Workout A
• Upper Body Workout B
• Lower Body Workout B
• Upper Body Workout A

Week 2:

• Lower Body Workout A

• Upper Body Workout B
• Lower Body Workout B
• Upper Body Workout A
• Lower Body Workout A

Put simply, you will just start where you left off the
following week.

Rest Days:

Ideally, you should do 2-3 consecutive workouts

with a rest day in between. This is best for optimal
results.
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 SET FOR SET Calisthenics Program
RPE SCALE:
You’ll notice the program doesn’t have reps, but
rather RPE. That is not a misspelling.

Rather than having a set number of reps, you are

going to gauge each set based on the RPE (Rate
of Perceived Exertion) scale.

For the majority of the exercises you will use

RPE7-8 which means you’ll perform the exercise
until it starts to burn.

If you wanted, you could go to failure on the LAST

set once in a while.
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 SET FOR SET Calisthenics Program
REST TIME:
For rest times, most exercises work fine with
1:30-2:00 minute rest periods. The exceptions are
the nordic curls which may require 2:00-3:00 rest. 

There’s a ton of variability, so part of calisthenics

is figuring it out for yourself. Also, some exercises
allow many reps (squats) while others are more
difficult (pull-ups).



Additional Notes:

• For the majority of exercises, you should be

able to do around 20-30 reps non-stop before
trying to progress.

• For dips and pulling movements, this number

will drop to 10-20. Again, your main goal is to
always be improving and trying to push yourself.

• Be sure to employ progressions and variations.

• The program is not set in stone, you can adjust
as needed based on your fitness level. For
example, you can do a harder variation,
increase the sets, add additional exercises, and
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so on. The same works in reverse.

 SET FOR SET Calisthenics Program
Upper Body Workout A:

Decline Push Ups 4 sets 7-8 RPE

Chin Ups 4 sets 7-8 RPE

Dips 4 sets 7-8 RPE

Inverted Rows 4 sets 7-8 RPE

Push Ups 3 sets 9 RPE

Core Exercise
3 sets 8-9 RPE
(choose one)
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 SET FOR SET Calisthenics Program
Lower Body Workout A:

Squats 4 sets 7-8 RPE

Nordic Curls 5 sets 1 rep

Lunges 4 sets 7-8 RPE

Glute Bridges 4 sets 9 RPE

Calf Raises 4 sets 9 RPE

Squat Jumps 2 sets To Failure

Core Exercise
3 sets 8-9 RPE
(choose one)
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 SET FOR SET Calisthenics Program
Upper Body Workout B:

Wall Walks or
Handstand Push 4 sets 7-8 RPE
Ups

Pull Ups 4 sets 7-8 RPE

Pike Push Ups 4 sets 7-8 RPE

Inverted Rows 4 sets 7-8 RPE

Dips 4 sets 7-8 RPE

Push Ups 3 sets 9 RPE

Core Exercise
3 sets 7-8RPE
(choose one)
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 SET FOR SET Calisthenics Program
Lower Body Workout B:

Squats 4 sets 7-8 RPE

Nordic Curls 5 sets 1 rep

Lunges 4 sets 7-8 RPE

Romanian
Deadlifts/Good 4 sets 7-8 RPE
Mornings

Calf Raises 3 sets 9 RPE

Squat Jumps 2 sets To Failure

Core Exercise
3 sets 7-8RPE
(choose one)
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 SET FOR SET Calisthenics Program
Progressive Overload
While you’re using RPE (which will naturally allow
you to progress) for most of these exercises, you
still need to gradually  implement progressive
overload.

Other ways to progress include increasing the

difficulty of exercises (progressions), adding
exercises or sets, and decreasing rest time.

Make sure that you are following the RPE scale

and implement these other methods and you’ll be
stellar.

After running this program, you’ll believe in the

effectiveness calisthenics possesses in building
muscle mass and strength.
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 SET FOR SET Calisthenics Program
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 SET FOR SET Calisthenics Program
DISCLAIMER:

SET FOR SET, LLC always recommends that you consult

with your physician or professional medical care provider
before beginning any diet, exercise program or
supplementation.

SET FOR SET is not a licensed medical care provider, doctor

or dietician and represents that it has no expertise in
diagnosing, examining, or treating medical conditions of any
kind, or in determining the effect of any specific exercise, diet
or supplementation on a medical condition. None of the
contents in this document should be considered medical
advice.

You should understand that when engaging in any exercise or

exercise program, supplementation regimen or diet, there is
the possibility of damages included but not limited to;
economic loss, physical injury, illness or even death. If you
engage in the contents of this program, you agree that you do
so at your own risk, are voluntarily participating in these
activities, assume all risk of previously mentioned potential
damages, injury to yourself or death, and agree to release
and discharge SET FOR SET, and any and all of its founders
and members from any and all claims or causes of action,
known or unknown, arising out of SET FOR SET, LLC.’s
negligence.

All that said, just be safe, train hard, and treat your body with
respect. All will be stellar.

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SET and the Client are the intellectual property of SET FOR
SET FITNESS LLC and are not to be copied, sold, published,
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consent of SET FOR SET LLC. All violations will be
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prosecuted to the fullest extent of the law where applicable.