gavinvpk - Full Calisthenics Guide for

Beginners (Comprehensive) -
Training Program (V2.0)
WATCH: https://youtu.be/iPhHz-4cJBM

YOUTUBE : https://www.youtube.com/@gavinvpk
INSTAGRAM : https://www.instagram.com/gavinvpk/
 INTRODUCTION
Welcome to the training program created for the Full Calisthenics Guide for
Beginners (Comprehensive) video. This is the first of many contents to be
released on the gavinvpk Youtube channel so feel free to subscribe if you want
to stay-up-to-date with future content releases.

I really want to ensure that you get as much value as possible from the video, so I
created this training program as a way to do this and also as a gift to thank you for
supporting this channel.

To get started, download or make a copy of this document. Then, all you have to do
is duplicate, edit, and fill in the templates that are created for you.

Have fun!
 TABLE OF CONTENTS
INTRODUCTION
WORKOUT
Push Pull Legs (6x Week)
Full Body (3x Week)
Upper/Lower Split (4x Week)
EXERCISE LIST
PUSH
PULL
LEGS
CORE
TRAINING SPLITS
NOTES & UPDATES
NOTE: MUSCLE GROUPS
NOTE: CORE TRAINING
UPDATES & CHANGES
VIDEO SUMMARY
PROGRESSIVE OVERLOAD
REP RANGE
ORDER OF EXERCISES IN A WORKOUT
HOW MANY EXERCISES IN A WORKOUT
HOW MUCH DO I TRAIN?
HOW LONG TO REST
GENERAL NUTRITION
SKILLS TO WORK TOWARDS
GOALS
EQUIPMENT RECOMMENDATIONS
 [INSERT TRAINING SPLIT]

DAY WORKOUT

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

SETS PER MOVEMENT PATTERN/MUSCLE GROUP FOR EACH WORKOUT:

PUSH

PULL

LEGS
 WORKOUT
Fill in the template below depending on which training split you are doing. Delete the other two
you are not using.

Push Pull Legs (6x Week)

WORKOUT: PUSH

Exercise Reps Sets Rest

Skill These are placeholders/examples. Remove them and put

(Optional) your own in.

Compound Push Ups - Lvl 4 - Negative 10 3 4:00

1

Compound Push Ups - Lvl 3 - Low Platform 14 3 4:00

2

Isolation
(Optional)

WORKOUT: PULL

Exercise Reps Sets Rest

Skill
(Optional)

Compound
1

Compound
2

Isolation
(Optional)

WORKOUT: LEGS
 Exercise Reps Sets Rest

Skill
(Optional)

Compound
1

Compound
2

Isolation
(Optional)
 Full Body (3x Week)

WORKOUT: FULL BODY (Involves 3 Movement Patterns | PUSH + PULL + LEGS)

Exercise Reps Sets Rest

Skill
(Optional)

PUSH

Compound Push Ups - Lvl 4 - Negative 10 3 4:00

1

Compound Push Ups - Lvl 3 - Low Platform 14 2 4:00

2

PULL

Compound Jackknife Pull Ups 12 3 4:00

1

Compound Australian Pull Ups 15 2 4:00

2

LEGS

Compound Squat - Lvl 2 - Squat 15 3 4:00

1

Compound Hamstring Curls (with towel) 7 3 4:00

2

Isolation
(Optional)
 Upper/Lower Split (4x Week)

WORKOUT: UPPER BODY (Involves 2 Movement Patterns | PUSH + PULL)

Exercise Reps Sets Rest

Skill
(Optional)

PUSH

Compound Push Ups - Lvl 4 - Negative 10 3 4:00

1

Compound Push Ups - Lvl 3 - Low Platform 14 3 4:00

2

PULL

Compound Jackknife Pull Ups 12 3 4:00

1

Compound Australian Pull Ups 15 3 4:00

2

Isolation
(Optional)

WORKOUT: LEGS

Exercise Reps Sets Rest

Skill
(Optional)

Compound
1

Compound
2

Isolation
(Optional)
 EXERCISE LIST
PUSH

Horizontal Pushing (More chest)

PUSH UPS
● Lvl 1 - Wall Push Up
● Lvl 2 - Incline (High)
● Lvl 3 - Incline (Low)
● Lvl 4 - Negative
● Lvl 5 - Full Push Up
ARCHER PUSH UPS
● Lvl 6 - Archer Push Up
● Lvl 7 - Elevated Archer Push Up
● Lvl 7.2 - Elevated Archer Push Up (4 Fingers)
● Lvl 7.4 - Elevated Archer Push Up (3 Fingers)
● Lvl 7.6 - Elevated Archer Push Up (2 Fingers)
● Lvl 7.8 - Elevated Archer Push Up (1 Fingers)

Vertical Pushing (More triceps and shoulders)

DIPS
● Lvl 1 - Feet Assisted
● Lvl 2 - 1 Foot Assisted
● Lvl 3 - Negative
● Lvl 4 - Dips

PIKE PUSH UPS

● Lvl 1 - Low Fold
● Lvl 2 - High Fold
● Lvl 3 - Elevated
(Add parallettes/push up bars to make it harder for all levels)

Isolation

TRICEP EXTENSIONS
DIAMOND PUSH UPS
 PULL

Horizontal Pulling

AUSTRALIAN PULL UPS

● Lvl 1 - Bent
● Lvl 2 - Straight
● Lvl 3 - Elevated

Vertical Pulling

JACKKNIFE PULL UPS

● Lvl 1 - Low
● Lvl 2 - Full Feet Assistance
● Lvl 3 - One Foot Assistance
● Lvl 4 - Heel Assistance
PULL UPS
● Lvl 5 - Jumping Pull Ups
● Lvl 6 - Negative
● Lvl 7 - Pull Ups
ARCHER PULL UPS
● Lvl 8 - Archer Pull Ups
● Lvl 8.2 - Archer Pull Ups (4 Fingers)
● Lvl 8.4 - Archer Pull Ups (3 Fingers)
● Lvl 8.6 - Archer Pull Ups (2 Fingers)
● Lvl 8.8 - Archer Pull Ups (1 Fingers)

Isolation

BICEP CURLS
 LEGS

Quadriceps

SQUATS
● Lvl 1- Seated Squats
● Lvl 2 - Squats
● Lvl 3 - Weighted Squats
BULGARIAN SPLIT SQUATS
SISSY SQUATS
PISTOL SQUATS

Glutes

HIP THRUST

Hamstrings

HAMSTRING CURLS (WITH TOWEL)

CORE

Abdominals

HOLLOW BODY HOLD

LEG LIFTS
● Lvl 1- Bent
● Lvl 2 - Straight
● Lvl 3 - V-Ups
HANGING LEG RAISES
● Lvl 1- Bent
● Lvl 2 - Straight
● Lvl 3 - V-Ups
AB WHEEL ROLLOUT

Lower Back

BACK EXTENSION
 TRAINING SPLITS
Push Pull Legs (6x Week)

DAY WORKOUT

Monday Push

Tuesday Pull

Wednesday Legs

Thursday Push

Friday Pull

Saturday Legs

Sunday Rest

Full Body (3x Week)

DAY WORKOUT

Monday Full Body

Tuesday Rest

Wednesday Full Body

Thursday Rest

Friday Rest

Saturday Full Body

Sunday Rest
 Upper/Lower Split (4x Week)

DAY WORKOUT

Monday Upper

Tuesday Lower

Wednesday Rest

Thursday Upper

Friday Lower

Saturday Rest

Sunday Rest

DAY WORKOUT

Monday Upper

Tuesday Rest

Wednesday Lower

Thursday Rest

Friday Upper

Saturday Rest

Sunday Lower
 NOTES & UPDATES
NOTE: MUSCLE GROUPS
To clear up any confusion, movement patterns refer to categories such as PUSH, PULL,
LEGS and CORE.

Muscle groups refer to categories such as the chest, biceps, shoulders and so on. For
example the shoulders actually consist of 3 muscles: the Front Deltoid, Side Deltoid and the
Rear Deltoid - making up the shoulder muscle group.

When I mentioned “movement patterns” and “muscle groups” in the video, just treat
them as if they were the same and you should be fine.

To elaborate on movement patterns:

A “PUSH” workout refers to all the upper body pushing muscles like the chest, shoulders
(front delt) and triceps.

For “PULL” it refers to all the upper body pulling muscles like the back and biceps.

For “LEGS”, it refers to the lower body muscles such as the quads, hamstrings, glutes and
calves.

For “CORE” it usually refers to the abs and lower back muscles.

NOTE: CORE TRAINING

I prefer to add core training (approximately 5-10 minutes) at the end of my workouts rather
than doing separate workouts. Feel free to do more sets and train more frequently for core
training compared to the other movement patterns (PUSH, PULL, LEGS).
 UPDATES & CHANGES
V1.0
➢ This is the first version of the program.
➢ I may add additional content in the future.
➢ I am considering adding a glossary for the terms used in this video and program in
the future to clear up and avoid any confusions.

V1.1
➢ Fixed an error in the exercise list.
➢ Tweaked the instructions for the workout templates to make it clearer.

V2.0
➢ Reworked the workout templates so that it is presented better and the instructions
are easier to understand.
➢ Added bookmarks/subheadings for every part of the program so that it is easier to
navigate.
➢ Added a table of contents for easy navigation.
➢ Thank you for asking me questions regarding the program, because of you I made
improvements to the program so that it is easier for everyone to understand and
use. I appreciate it guys 👍
 VIDEO SUMMARY
PROGRESSIVE OVERLOAD

● Increasing Reps

● Increasing Sets

● Decreasing Rest Between Sets

● Changing Exercise Progression or Leverage (Body Position)

● Increasing Time Under Tension

● Changing Resistance Band Strength

● Adding External Load (Weighted Calisthenics)

REP RANGE

5-15

ORDER OF EXERCISES IN A WORKOUT

Skills + Technical Exercises

Compound Exercises

Isolation | Accessory/Conditioning

HOW MANY EXERCISES IN A WORKOUT

1 Skill

2 Compounds

1 Isolation (Optional)

(You only really need to do 2 compound exercises maximum)

 HOW MUCH DO I TRAIN?

How many sets per week?

Approximately 8 - 14 sets per week for each movement pattern.

Absolute beginners can do as little as 3 sets and still get gains.

How many sets per workout?

Divide sets per week by workouts per week.

E.g. 12 sets/2 workouts = 6 sets per workout (for each movement pattern)

How many workouts per week? (Training Frequency)

I recommend doing 3-4 sessions per week but you can adjust it to fit your

schedule. Feel free to add more workouts.

 HOW LONG TO REST

You want to rest as much as you need.

Compound 3-5 mins

Isolation 1-3 mins

*Higher Intensity/Effort = Longer Rest

Personally, I like to rest based on effort. Usually I need a minimum of 4 mins of

rest for almost all exercises because of the high effort put in each set. So rest as

much as you need.

Don’t worry about being exactly on time. If you feel you need to rest more, go for

it!

GENERAL NUTRITION

Learn these:

Calories: Caloric Maintenance | Surplus | Deficit

Macronutrients: Protein | Fats | Carbs

 SKILLS TO WORK TOWARDS

● Skin-The-Cat

● L-Sit

● One-Arm Push Up

● Pistol Squat

● Handstand (great transferability)

● Muscle Up (incredibly fun!) - difficult

GOALS

If you are a BEGINNER I recommend ULTIMATE GOAL (This sets a really

hitting these goals: strong foundation and can speed up

your progress)

● 15 Push Ups ● 30-50 Push Ups

● 10 Pull Ups ● 15-20 Pull Ups

This was my main priority at the start of

my calisthenics journey and I can say

this was the main reason why I

progressed so fast.
 EQUIPMENT RECOMMENDATIONS

● Doorway Pull Up Bar

● Resistance Bands

● Gymnastics Rings or TRX Suspension Training

● Push Up Bars (can be useful for wrist discomfort)

● Parallel Bars (convenient but expensive)

DIY

● Two sturdy chairs for dips

● Dining room table for rows

● Weighted backpack