THE COMPLETE

suitable for both beginners and intermediates

STARTER CALISTHENICS PROGRAM
Introduction
Schedule
Benchmark Test &
Program Customi zation
Progression Exercises
Pu 11 workout
Pull workout
form examples
Pull workout
form examples
Push workout
Push workout
form examples
Push workout
form examples
Leg workout
Leg workout
form examples
Leg workout
form examples
Progressing in
calisthenics
Progression
pathway s (pull)
Progression
pathway s (push)
Progression
pathway s (leg)
v; CALISTHENICS
􀀋 www.lwcalisthenics.com
INTRODUCTION
Starter Workout Program
This program will focus on starting your calisthenics 」ourney by helping you build
the
necessary strength which is required for further skill training. Many beginners
overlook
the basics and skip straight to advance skills which is an inef 什 cient training
method and
is one that often results in in」ury. The routines in this program will ensure that
you progress
smoothly and give you guidance on what paths you might want to take based on your
strength and goals. With that, the biggest piece of advice that I can give to
everyone who
is starting, or training calisthenics is to stay consistent. There will be times
when progress is
slow but if you dig at it little by little you will eventually reach that end goal
of yours.
An important thing I want to discuss is core training. Many people have a common
misconception about abs, thinking that the only way to get them is by isolating
them.
I am tired of seeing these clickbait "five-minute ab workouts"saying you will get
abs
by doing their workout. This is complete bullshit. You cannot spot reduce fat in
your
stomach by doing abs workouts. The only way to get visible abs is to drop down in
body
fat percentage by being in a caloric deficit. I have not included any core specific
workouts
in this program because I feel that it is unnecessary. As a matter of fact, I have
not done
any isolated core workouts in years! This is because all calisthenics exercises are
compound
exercises where you should already be activating your core. I find it redundant to
specifically
target them unless you are training for extremely core intensive skills such as v-
sit and manna. 劝
th that being said, just training calisthenics in general will give you a strong
solid core
and putting yourself through hell with isolated core workouts is not necessary.
The exercises in this program would be what I consider the "basics" of
calisthenics.
These basics should be used to build up an initial foundation for those just
starting calisthenics.
Basics are also used by me and other professional calisthenics athletes to
supplement and
progress advanced skill training. Many beginners try to train for advanced skills
once they start
calisthenics, but the lack of foundational strength causes them to become
frustrated and give up.
I f you master these basics in the beginning, you will have a MUCH easier time
progressing with
skills. I cannot stress enough the importance of basics.
PLEASE DO NOT Sl<IP THEM!
1
There will be five workouts over the course of the week. Two push days, two pull
days,
and one leg day. Ideally you would group one push day and one pull day together,
followed by
a rest day and then another push day and a pull day. The leg day can be fit into
its own day or
done with the push or pull day. The order in which you do the workouts can be
rearranged based
on your personal schedule.
Example of the schedule that I use:
MONDAY:PUSH
TUESDAY: PULL
WEDNESDAY: REST
THURSDAY: PUSH
FRIDAY PULL
SATURDAY:REST
SUNDAY:LEGS
Workouts will be structured into a circuit format with shorter rest times between
each exercise and
longer rest times between each circuit set. Please complete the exercises in the
order they are listed.
Rest times: 60-90 second rest between exercises, 2-4 minute rest between circuit
sets (If you just started
working out you may not be able to keep up with these rest times, if that is the
case rest till you feel like
you can complete the sets and as you progress slowly drop the rest times to align
with the program.
For all exercises focus on having an explosive concentric and a slow eccentric. By
training like this you
will build fast twitch muscle fi bers, and in turn will help you gain more
explosive power in the long
term.
I have included form videos for the exercises in the workouts please refer to them
and do all exercises
with proper form! A big ego will get you no where in calisthenics. Remember, form
over reps!
2
v; CALISTHENICS
BENCHMARK TEST &
PROGRAM CUSTOMIZATION
Since everyone is different, the rep ranges for the routine should be determined
from an initial
strength test. The rep ranges I have provided are only for general guidance.
To test your initial strength for this routine, complete the first circuit set of
the pull, push, and leg
workout to your maximal ability and jot down your max reps for each exercise. This
test should be
done in order of the exercises listed with the recommended rest between each
exercise. If the
exercises in this test are too hard you can do easier progressions of the exercise
(see progressions
section)
Take those numbers and subtract 1-2 reps from each exercise and the numbers you are
left with
will be the reps for your first set. After each set decrease the number of reps of
each exercise by
one or two. If you cannot complete the reps later in the workout due to fatigue,
you can replace
the exercises with easier progressions starting from the point of failure.
*Example: Let's say you have to do 4 reps of inverted pullup rows for your circuit
set but you fa 仆
at rep 2. You will replace the remaining reps with an easier progression exercise
for inverted pullup
rows (see progression exercise section) and complete the set. I t is important to
」ot the progression
exercise you use along with the reps you replaced because as you progressively
overload you will
want to gradually decrease the number of easier progression reps and eventually be
able to
complete the set with the initial exercise you failed with.
The rep ranges in the workouts will be based off an example benchmark test (located
top right) so you
can see a demonstration of how to compute your plan based on your own personal
benchmark test.
3
v; CALISTHENICS
PROGRESSION
EXERCISES
Progressions of each exercises is listed on the right of the workouts. These
progression exercises
can be substituted for their respective exercises from the routine which you find
too difficult/
easy. The progression exercises are ordered from easiest to hardest. Pick the
exercise which is not
too easy nor too hard. You should be able to com plete around 6-10 reps of the
progression
exercise you pick as a working set. Ad」ust the rep ranges accordingly into the
routine based on
your initial strength test results.
4
Pull Workout
5
Circuit Set 2
4 Pullups
4 Chinups
6 Inverted pullup rows
6 Inverted chinup rows
Circuit Set 3
2 Pullups
2 Chinups
4 Inverted pullup rows
4 Inverted chinup rows
Circuit Set 4
4 Pullups negatives (negatives can
eventually be replaced with isometric
holds, the rep ranges for this exercise
will not be calculated by your strength
test. Rather than increasing the reps
overtime, you would instead increase
the duration of the negative/ isometric
hold. This means that it will always be
4 reps of max hold time)
4 Chinups negatives
4 Inverted pullup rows
4 Inverted chinup rows
Circuit Set 5
Rep out chinup/pullup negatives
alternating between each one
(max 10 second break between
each reps until failure)
fPourlml eWxoarmkpoluets
6
Pullups:
Hands placed slightly over shoulder width
Keep scapula slightly retracted during the pullup
After each rep go back to dead hang and reactivate
scapula
Core engaged, prevents swinging
Chin should clear bar in a neutral head position Aim
to get your chest as close to the bar as possible
Control the negative
Chinups:
Hands placed slightly over shoulder width
Keep scapula slightly retracted during the chin
After each rep go back to dead hang and reactivate
scapula
Core engaged, prevents swinging
Chin should clear bar in a neutral head position
Aim to get your chest as close to the bar as possible
Control the negative
Use Adobe Acrobat Reader to view the form videos.
click edit on top left-> preferences-> security
(enhanced) -> uncheck enable protected mode at
startup (preview) then restart program.
You can also save the videos to your device by
right click-> disable content-> right click-> save
video as...
If you have any technical difficulties with the
videos feel free to send me a message on
Instagram or email me.
fPourlml eWxoarmkpoluets
7
Inverted pullup/chinup rows:
Hands placed slightly over shoulder width
Protract scapula before you start the rep and
retract scapula at the top
Core engaged, whole body should be in line
Do not flare elbows
Aim to get your chest as close to the bar as
possible
Can be done using two chairs or under a stable
table
Pullup/chinup negatives:
Jump to the upmost portion of the pullup/chinup
Hands placed slightly over shoulder width
Maintain scapula retraction thoughout the negative
Keep core engaged to minimize swinging
The example rep ranges are based off
this sample benchmark test:
Circuit Set 1
7 Dips
9 Close grip decline Pushups
11 Wide pushups
12 Close grip incline pushups
Circuit Set 2
6 Dips
8 Close grip decline Pushups
10 Wide pushups
11 Close grip incline pushups
Circuit Set 3
5 Dips
7 Close grip decline pushups
9 Wide pushups
10 Close grip incline pushups
Circuit Set 4
4 Dips
6 Close grip decline Pushups
8 Wide pushups
9 Close grip incline pushups
Circuit Set 5
Rep out dips (Maxl_O _ s_ econd break
between reps until failure)
Circuit Set 6
Rep out push ups (Max 10 _s􀁶cond
break between· reps until failure)
8 dips
10 Close grip decline Pushups
12 Wide pushups
14 Close grip incline pushups
Progression Excercises:
Dips:
l?ent knee bench dips,
􀁷􀁸raight l􀁹g bench dip,
D ip neg at we,
Leg assisted/ Band assisted dips,
NormaI dip, Weighted.dips
Close g rip decline pushups:
(Dif 行 cu|t 节 can a|so be increased bg
making_ the grip _narrower_ and(or- squeezing togeth􀁺r your hands harder
arid yice versa, adjusl according to your
level)
􀁻!ose grip on !<nees wit􀀡 9ecrease􀁼 􀁼ec;!ine,
C|ose gr!p on knees with increased dec|ine,
C|ose gr!p with decreased dec|ine,
;:1ose grip with increased decl_ine,
Diamo-nd with decreased decline,
Diamond with increased decline.
Wide Pushups:
(The wider your arms are from shoulder
width the harder so adjust accordingly)
􀀢tandard pushup on knees,
Wide pushup on knees,
􀀢tandard pLi shup,
W ide pushup,
Archer pushup
Close g rip incline pushups:
(Dif 行 cu|t 节 can aIso be increased bμ
makmg t e grl[ narrower and squeezmg
叩 ether your ands harder and vice versa,
a」ust according to your level)
C|ose grip on knees with increased inc|ine,
C|ose gr!p on knees with decreased inc|ine,
CIose gr!p with increased inc|ine,
C|ose grlp with decreased inc|ine,
Diamo-nd with increased incline,
Diamond with decreased incline
8
fPoursmh eWxoarmkpoluets
9
Dips:
Core engaged to prevent swinging
If dip bars are tall enough keep legs straight and
in line with your body throughout the rep, ff dip
bars are short like in this example, keep legs
bent behind you
Do not cross legs as it can lead to muscle
imbalances over time
Maintain a slight lean on the way down
Elbows should reach 90°or even slightly past
90°if you have good shoulder mobility
Keep elbows tucked in throughout, do not flare
elbows out
Can be done on two parallel chairs
Close grip decline pushups:
Make sure to imagine squeezing both hands
together on the way up, will build mind muscle
connection with your chest
Core activated with posterior pelvic tilt
Lower back straight, in line with upper back
Hands in line with shoulders
Do not flare elbows
Elbows should be a little under 90°at the
deepest part of the pushups
fPoursmh eWxoarmkpoluets
10
Wide pushups:
Core activated
Posterior pelvic tilt to get more range of motion
Lower back straight, in line with upper back
Hand position not too forward or back (in line
with shoulders)
Do not flare elbows
Elbows should be a little under 90°at the
deepest part of the pushups, chest should almost
touch floor
Close grip incline pushups:
Make sure to imagine squeezing
both hands together on the way up,
will build mind muscle connection
with your chest
Core activated with posterior pelvic
tilt
Lower back straight, in line with
upper back
Hands should be in line with mid
chest
Do not flare elbows
Elbows should be a little under 90°
at the deepest part of the pushups,
chest should almost touch floor
Leg Workout
11
Circuit Set 1
8 Hand assisted shrimp squats (each leg 8 reps)
10 Hand assisted nordic curls
8 Hand assisted pistol squats (each leg 8 reps)
18 elevated single calve raises (each leg 18 reps)
Circuit Set 2
7 Hand assisted shrimp squats (each leg 8 reps)
9 Hand assisted nordic curls
6 Hand assisted pistol squats (each leg 8 reps)
17 elevated single calve raises (each leg 18 reps)
Circuit Set 3
5 Hand assisted shrimp squats (each leg 8 reps)
8 Hand assisted nordic curls
5 Hand assisted pistol squats (each leg 8 reps)
16 elevated single calve raises (each leg 18 reps)
Circuit Set 4
5 Hand assisted shrimp squats (each leg 8 reps)
7 Hand assisted nordic curls
5 Hand assisted pistol squats (each leg 8 reps)
15 elevated single calve raises (each leg 18 reps)
Circuit Set 5
Rep out hand assisted nordic curls (Max 10
second break between reps until failure)
Circuit Set 6
Rep out hand assisted pistol squats (Max 10
second break between reps until failure)
The example rep ranges are based off
this sample benchmark test:
10 Hand assisted shrimp squats (each leg 8 reps)
12 Hand assisted nordic curls
10 Hand assisted pistol squats (each leg 8 reps)
20 elevated single calve raises (each leg 18 reps)
fLoergm Wexoarmkopluets
12
Hand assisted shrimp
squats:
Hold opposite leg and pull back till it
is almost in line with upper body
Use other hand for assistance/balance
Knee should touch floor during the
deepest part of the squat
Core engaged throughout the squat
Hand assisted nordic curls:
Try to go down as far as possible
before catching yourself with hands
Aim to do most of the concentric
movement with your hamstrings
and not the pushup
Engage your core and aim to do
movement without pelvic tilt if you
are strong enough
Keep legs wedged under something
heavy such as a couch
fLoergm Wexoarmkopluets
13
Hand assisted pistol squats:
Keep opposite leg outstretched throughout
the squat
Use hand on side of extended leg for balance
and the opposite side for assistance
Extended leg should be parallel to the floor
during the deepest portion of the squat
If you lack hamstring flexibility do them on an
elevated surface
Elevated Single leg calve
raises:
Use a wall for balance
Pause for one second at the top
Pause for two seconds at the
bottom and make sure you feel the
calve stretch
Don't use momentum and go slow
and controlled
The only way to progress and get stronger in calisthenics is by increasing the
difficulty and
intensity of your workouts. If you keep doing the same workouts every day, sure you
will maintain
your muscle mass and strength, but you will never grow and become stronger.
To progress with the workouts, try to increase the reps of each exercise within the
workout by
one or two reps every week and keep track of your improvements. Once the exercise
feels too
easy for you, make sure to move on to a harder progression. As a general rule of
thumb, once
I get 15 reps of an exercise I either add resistance or move on to a harder
progression. With this
added resistance/ harder progression, I once again work my way up to 15 reps and
then rinse repeat.
If you train consistently with intensity a lot of strain and fatigue will build up
within your muscles,
tendons, and joints. This fatigue, if untreated will hinder your progress and will
increase your
chances of injury. In order to combat this, it is important to implement deload
weeks into your
training. Deload weeks allow your body to properly recover without the worry of
losing your
strength and gains. A deload week should be completed once every 4-8 weeks of
intensive training.
During a deload week reduce the rep ranges in your workouts by half while keeping
everything the
same. There are other methods such as increasing rest times, and using easier
exercises, but I find
halving all the reps to be the most convenient and simple method.
Pcraoglirsetshseinngic isn
14
Pushups / Dips
Inverted pullup row
/ pullups
Weighted
pullups
Inverted pullup
row elevated feet
Explosive
pullups
Tuck front lever
hold / pullup
Advanced front lever
hold / pullup
Straddle / one leg
front lever
hold / pullup
Full front lever
hold / pullup
Muscleups
Archer
pullups
One arm
pullups
Assisted one
arm pullups
(banded / fingers)
paptrhowgaryess s(ipounl l)
15
Here is a general path of what advanced skill each exercise can lead to.
(Did not include every variation of each exercise/skill because there are
simply too many)
Pushups / Dips
Decline pushups
Pike pushups Planch lean
/ pushup
Elevated
pike pushups
Elevated planche
lean / pushup
Tuck planche
/ pushup
Advanced tuck
planche / pushup
One leg / straddle
planche / pushup
Wall handstand
pushup
Handstand
pushup
Full planche
/ pushup
Maltese
90° hold
90° handstand
pushup
paptrhowgaryess s(ipouns h)
16
Squat
Split squat
Dragon squat
Assisted dragon squat
Shrimp squat
Pistol squat
paptrhowgraeysss (iolneg )
17
18