Beginner calisthenics program: master the fundamentals
Beginner calisthenics program: push-ups, pull-ups, dips, squats. Learn the fundamentals and progress on 8 weeks.
Why this program?
Calisthenics = the art of controlling your bodyweight. This program builds the fundamentals: strict push-ups, first strict pull-up, deep bodyweight squats, dips. Each movement has a progression to move from a beginner to an intermediate level in 8 weeks.
Related keywords
Key exercises
| Exercise | Sets | Reps |
|---|---|---|
| Standard push-ups | 4 | 5–15 |
| Assisted or negative pull-ups | 4 | 3–8 |
| Bodyweight squat | 4 | 15–20 |
| Bench dips | 3 | 8–12 |
| Australian pull-ups | 3 | 10–15 |
| Plank | 3 | 30–60s |
* This program is an example. Your adaptive ForgeSport program is generated based on your level, equipment and specific goals.
Progression over 8 weeks
60–65% 1RM
Master range of motion and control on every rep. Do not load yet.
70–75% 1RM
Add +2.5 kg once all reps clear across 2 consecutive sessions.
75–80% 1RM
Aim for the top of the rep range. Add one set on compounds.
80–85% 1RM
Reduce reps, push loads on the main lifts.
60% 1RM
Active recovery. Prime the next progression block.
Progressive overload principle
Add load whenever you clear all prescribed reps across 2 consecutive sessions. For compounds: +2.5 kg. For isolation: +1–2 kg. That's the only principle that guarantees continuous progress.
Frequently asked questions
How long to do my first strict pull-up?
For a beginner, 6–12 weeks of regular work: assisted pull-ups (band or feet on the ground) + negative pull-ups (jump up, control the descent).
Bodyweight training only enough for muscle?
Yes, especially as a beginner. Movement progressions (harder push-up variants, weighted pull-ups) provide progressive overload for years.
How to increase reps if I can already do 15+?
Move to a harder variant: archer push-ups, decline push-ups, one-arm progression. Adding reps beyond 15 is less effective than a mechanical increase in difficulty.
ForgeSport: Adaptive program
Generate your personalized program
5 questions. Program generated in 30 seconds. Adapts every week to your real performance, with a BioSwitch (one-tap biomechanical alternative) on every exercise.
Level · Goal · Equipment · Frequency · Known injuries