Workout Programming 1
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FREE 3×/WEEK TIME-UNDER-TENSION CALISTHENICS PROGRAM
Train Monday – Wednesday – Friday (or any 3 non-consecutive days) Warm-up 5–7 min every session (arm circles, leg swings, cat-cow, wrist/ankle circles, 20 jumping jacks) Cool-down: 3–5 min light walk + static stretches Progression rule: Add 2–5 seconds (or 1–2 reps) per set every week if form stays perfect.
Week | Level | Day 1 – Push + Legs | Day 2 – Pull + Core | Day 3 – Full Body + Skill |
1 | Beginner | Push-ups – 4×10 reps Squats – 4×10 reps Knee Plank – 3×20 sec | Inverted Rows – 4×10 reps Superman Hold – 3×15 sec Dead Bug – 3×10/side | Push-ups – 3×10 Air Squats – 3×10 Inverted Rows – 3×10 Plank – 3×25 sec |
Intermediate | Push-ups (slow eccentric) – 4×8 @ 10 sec/rep Bulgarian Split Squat – 3×6/leg @ 10 sec/rep Plank – 3×30 sec | Negative Pull-ups – 4×5 @ 10 sec down Hollow Hold – 3×20 sec Hanging Knee Raises – 3×10 slow | Diamond Push-ups – 3×6 @ 10 sec Pistol Squat (assisted) – 3×4/leg @ 10 sec Archer Rows – 3×5/side @ 10 sec Side Plank – 3×15 sec/side | |
Advanced | Archer Push-ups – 4×4/side @ 20 sec/rep Pistol Squat – 4×4/leg @ 20 sec/rep L-Sit Hold – 3×20 sec | Strict Pull-ups – 4×4 @ 20 sec/rep Front Lever Tuck – 4×15–20 sec Dragon Flag Negative – 3×4 @ 20 sec down | Strict Muscle-up – 4×2–3 @ 20 sec/rep Human Flag Tuck – 3×15–20 sec/side Freestanding HSPU (or wall) – 3×3 @ 20 sec/rep | |
2 | Beginner | Push-ups – 4×12 reps Squats – 4×12 reps Knee Plank – 3×25 sec | Inverted Rows – 4×12 reps Superman Hold – 3×20 sec Dead Bug – 3×12/side | Same as Week 1 + 2 reps or +5 sec where possible |
Intermediate | Same exercises – add 2 sec/rep or +1 rep/set | Same exercises – add 2–3 sec or +1 rep | Same as Week 1 but increase time/reps | |
Advanced | Same exercises – add 3–5 sec/rep or +1 rep | Same exercises – add 3–5 sec or +1 rep | Same as Week 1 but increase time under tension | |
3 | Beginner | Push-ups – 4×15 reps Squats – 4×15 reps Full Plank – 3×30 sec | Inverted Rows – 4×15 reps Superman – 3×12 reps Bird Dog – 3×15/side | Transition to intermediate versions when easy |
Intermediate | Push-ups – 4×6–8 @ 10 sec/rep Pistol progression – 4×5/leg @ 10 sec/rep Plank – 3×40 sec | Negative Pull-ups – 4×6 @ 10 sec Hollow Hold – 3×30 sec Toes-to-Bar slow – 3×6–8 | Begin testing muscle-up negatives / flag tucks | |
Advanced | Same volume – stricter form, longer pauses | Add 1 extra set or 5 sec to hardest move | Test max hold times on flag / lever / L-sit | |
4 | Beginner | Test Day – max clean reps. Graduate when 4×15 easy | Same | Celebrate & move to Intermediate |
Intermediate | Graduate to Advanced when 10-sec reps feel solid | Same | Same | |
Advanced | Deload 20–30% volume OR chase new PRs | Same | Same |
Cross Section – Movement Glossary
Push-ups Hands slightly wider than shoulders, elbows 45° from torso. Lower until chest touches floor (or almost), keep body straight. Slow eccentric = 4–10–20 sec down phase.
Diamond Push-ups Hands close together forming a diamond under chest. Elbows track back, triceps emphasis.
Archer Push-ups Wide stance. Lower to one straight arm while bending the working arm (like drawing a bow). Alternate sides.
Squats / Air Squats Feet shoulder-width, toes slightly out. Hinge hips back, knees over toes, descend until hips below knees, drive through heels.
Bulgarian Split Squat Rear foot elevated on bench/box. Front knee tracks over toes, lower until back knee nearly touches ground. Slow tempo on front leg.
Pistol Squat (assisted → full) Stand on one leg, extend other leg forward. Lower until hamstring touches calf, keep chest proud. Use wall/door for assistance until full ROM.
Knee Plank / Plank / Side Plank Forearms or palms, body perfectly straight. Squeeze glutes and quads, no sag or pike.
Inverted Rows Under bar or rings, pull chest to bar, squeeze shoulder blades. Feet elevated = harder.
Archer Rows Wide grip, pull to one hand while the other arm stays straight (like archer pulling bow).
Negative Pull-ups Jump or step to chin-over-bar, lower as slowly as possible (10–20 sec).
Strict Pull-ups Dead-hang start, no kip, chin over bar, controlled eccentric.
Superman Hold Face down, arms extended forward, lift chest + legs off ground, hold.
Dead Bug On back, arms and legs up. Extend opposite arm + leg while keeping lower back pressed to floor.
Bird Dog All fours, extend opposite arm + leg, hold steady without rotation.
Hollow Hold On back, arms overhead, legs straight, lift shoulders and legs off floor, lower back glued down.
L-Sit Hold On floor or parallettes, legs straight forward parallel to ground, shoulders depressed.
Hanging Knee Raises / Toes-to-Bar Hang from bar, raise knees (or straight legs) to chest/bar, control descent.
Dragon Flag Negative Lie on bench, grab behind head. Lift body into vertical candle, lower slowly keeping body straight.
Front Lever Tuck Hang from bar, tuck knees, pull body parallel to ground, keep arms straight.
Strict Muscle-up Dead hang → explosive chest-to-bar pull → transition → straight-bar dip. No swing.
Human Flag Tuck Vertical pole. Bottom arm pulls, top arm pushes. Tuck knees, lift body sideways until parallel.
Freestanding HSPU (or wall) Handstand (free or wall-assisted), lower until head touches floor, press back up.
Execute every rep with perfect control. That’s how you build real strength. Now go train.
Workout Programming 2
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FREE 4×/WEEK TIME-UNDER-TENSION CALISTHENICS PROGRAM
Train Monday – Tuesday – Thursday – Friday (or any 4 days with at least 1 rest day between) Warm-up 5–7 min every session (arm circles, leg swings, cat-cow, wrist/ankle circles, 20 jumping jacks)
Cool-down: 3–5 min light walk + active stretches
Progression rule: Add 2–5 seconds (or 1–2 reps) per set every session if form stays perfect.
Week 2 builds directly on Week 1 volumes.
Week | Level | Day 1 – Upper Push | Day 2 – Lower Body + Core | Day 3 – Upper Pull | Day 4 – Full Body + Skills |
1 | Beginner | Push-ups – 4×10 reps Dips (bench or knee-assisted) – 4×8 reps Plank – 3×25 sec | Air Squats – 4×12 reps Lunges – 3×10/leg Glute Bridge Hold – 3×20 sec | Inverted Rows – 4×10 reps Superman Hold – 3×20 sec Dead Bug – 3×12/side | Push-ups – 3×10 Squats – 3×12 Inverted Rows – 3×10 Hollow Hold – 3×20 sec |
Intermediate | Diamond Push-ups – 4×8 @ 10 sec/rep Dips (slow eccentric) – 4×6 @ 10 sec/rep L-Sit Tuck Hold – 3×20 sec | Pistol Squat (assisted) – 4×5/leg @ 10 sec/rep Bulgarian Split Squat – 3×8/leg @ 10 sec/rep Hanging Knee Raises – 3×10 slow | Archer Rows – 4×6/side @ 10 sec/rep Negative Pull-ups – 4×5 @ 10 sec down Hollow Hold – 3×30 sec | Handstand Hold (wall) – 3×30 sec Diamond Push-ups – 3×6 @ 10 sec Pistol progression – 3×4/leg @ 10 sec Side Plank – 3×20 sec/side | |
Advanced | Archer Push-ups – 4×5/side @ 20 sec/rep Handstand Push-up (wall) – 4×4 @ 20 sec/rep L-Sit Hold – 3×25 sec | Pistol Squat – 4×5/leg @ 20 sec/rep Shrimp Squat – 3×4/leg @ 20 sec/rep Dragon Flag Negative – 4×4 @ 20 sec down | Archer Pull-ups – 4×4/side @ 20 sec/rep Front Lever Tuck – 4×20 sec Strict Pull-ups – 4×5 @ 20 sec/rep | Strict Muscle-up – 4×3 @ 20 sec/rep Human Flag Tuck – 3×20 sec/side Freestanding HSPU attempt – 3×3 @ 20 sec/rep Full L-Sit – 3×20 sec | |
2 | Beginner | Push-ups – 4×12–15 reps Dips – 4×10 reps Plank – 3×30–35 sec | Air Squats – 4×15 reps Lunges – 3×12/leg Glute Bridge Hold – 3×25 sec | Inverted Rows – 4×12–15 reps Superman Hold – 3×25 sec Dead Bug – 3×15/side | Push-ups – 3×12 Squats – 3×15 Inverted Rows – 3×12 Hollow Hold – 3×25–30 sec |
Intermediate | Same exercises – add 2–3 sec/rep or +1–2 reps/set | Same exercises – add 2–3 sec/rep or +1–2 reps/set | Same exercises – add 2–3 sec/rep or +1–2 reps/set | Same exercises – increase time/volume from Week 1 | |
Advanced | Same exercises – add 3–5 sec/rep or +1 rep/set, stricter pauses | Same exercises – add 3–5 sec/rep or +1 rep/set | Same exercises – add 3–5 sec hold or +1 rep/set | Test max holds/reps on skills; deload if needed |
Cross Section – Movement Glossary (text only)
Push-ups / Diamond Push-ups Hands shoulder-width (regular) or close together under chest (diamond). Lower chest to floor, elbows 45–60° from torso, body perfectly straight. Slow tempo emphasizes the lowering phase.
Archer Push-ups Wide hand placement. Lower toward one bent arm while keeping the other arm straight; alternate sides.
Dips (bench/knee → full) On parallel bars, bench, or rings. Lower until shoulders dip below elbows, elbows track backward, then press up explosively but controlled.
Handstand Push-up (wall → freestanding) Facing wall in handstand. Lower head to floor/abmat, press back to lockout. Keep hollow body and elbows in.
Air Squats Feet shoulder-width, descend until hips below knees, chest up, knees track over toes, drive through heels.
Lunges Step forward, lower back knee toward ground, front knee over ankle, push back to start. Alternate legs.
Glute Bridge Hold On back, knees bent, feet flat. Lift hips high, squeeze glutes hard, hold at top.
Bulgarian Split Squat Rear foot elevated on bench/box. Lower until back knee nearly touches ground, front knee over toes.
Shrimp Squat Hold one ankle behind body, squat on standing leg while keeping torso upright.
Pistol Squat (assisted → full) Single-leg squat, extend non-working leg straight forward. Lower until hamstring touches calf, chest proud, then stand.
Inverted Rows Under bar or rings, pull chest to bar, squeeze shoulder blades together.
Archer Rows / Archer Pull-ups Wide grip. Pull body to one hand while the other arm stays extended, alternate sides.
Negative / Strict Pull-ups Negative: Jump/step to top, lower as slowly as possible. Strict: Dead hang start, no kip, chin over bar.
Superman Hold Face down, arms extended forward, lift chest, arms, and legs off ground simultaneously.
Dead Bug On back, arms and legs up. Extend opposite arm and leg while keeping lower back pressed flat.
Hollow Hold On back, arms overhead, legs straight. Lift shoulders and legs off floor, lower back glued to ground.
Hanging Knee Raises Hang from bar, raise knees to chest slowly, lower with control.
L-Sit Tuck → Full On floor or parallettes, depress shoulders, lift knees (tuck) or straight legs parallel to ground.
Front Lever Tuck Hang from bar, arms straight, pull tucked body horizontal to ground.
Dragon Flag Negative Lie on bench, grab behind head. Lift body straight, lower slowly while keeping entire body rigid.
Strict Muscle-up Dead hang → powerful pull to transition over bar → dip to full lockout. Zero swing or kip.
Human Flag Tuck Vertical pole. Bottom arm pulls hard, top arm pushes hard. Lift tucked body sideways until parallel to ground.
Plank / Side Plank / Handstand Hold Plank: Forearms or palms, body perfectly straight. Side Plank: One forearm, hips lifted. Handstand Hold: Wall-supported, body tight and inverted.
Execute every rep with perfect control. Train hard.
Workout Programming 3
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FREE 3×/WEEK HIGH-INTENSITY CALISTHENICS PROGRAM
Train Monday – Wednesday – Friday (or any 3 non-consecutive days)
Warm-up 5 min every session (arm circles, leg swings, jumping jacks, bodyweight squats) Cool-down: 3 min light walk + stretches
Each day is an AMRAP (As Many Rounds As Possible) circuit in 20 minutes. Perform the listed reps per exercise, then repeat the circuit. Rest 30-60 sec between exercises, minimal between rounds.
Progression rule: Add 1-2 reps per exercise every week if form holds; aim for more rounds total.
Week | Level | Day 1 – Upper HIIT Circuit | Day 2 – Lower + Core HIIT Circuit | Day 3 – Skills AMRAP Circuit |
1 | Beginner | Push-ups – 8 reps Inverted Rows – 8 reps Pike Push-ups – 6 reps Plank – 20 sec | Air Squats – 10 reps Lunges – 6/leg Glute Bridges – 10 reps Hollow Hold – 20 sec | Tuck Planche Hold – 10 sec Tuck Back Lever Hold – 10 sec Wall Handstand Hold – 20 sec Superman Hold – 20 sec |
Intermediate | Diamond Push-ups – 10 reps Archer Rows – 6/side Wall HSPU Negatives – 6 reps Side Plank – 20 sec/side | Pistol Squat (assisted) – 6/leg Bulgarian Split Squats – 8/leg Hanging Knee Raises – 10 reps L-Sit Tuck – 20 sec | Advanced Tuck Planche – 15 sec One-Leg Back Lever – 15 sec Wall HSPU – 6 reps Human Flag Tuck – 15 sec/side | |
Advanced | Archer Push-ups – 8/side Strict Pull-ups – 8 reps Freestanding HSPU – 6 reps L-Sit Hold – 30 sec | Full Pistol Squat – 8/leg Shrimp Squat – 6/leg Dragon Flag Negatives – 6 reps Front Lever Tuck – 20 sec | Full Planche Hold – 10 sec Full Back Lever Hold – 10 sec Strict Muscle-up – 4 reps Human Flag – 10 sec/side | |
2 | Beginner | Push-ups – 9 reps Inverted Rows – 9 reps Pike Push-ups – 7 reps Plank – 25 sec | Air Squats – 12 reps Lunges – 7/leg Glute Bridges – 12 reps Hollow Hold – 25 sec | Tuck Planche Hold – 12 sec Tuck Back Lever Hold – 12 sec Wall Handstand Hold – 25 sec Superman Hold – 25 sec |
Intermediate | Diamond Push-ups – 11 reps Archer Rows – 7/side Wall HSPU Negatives – 7 reps Side Plank – 25 sec/side | Pistol Squat (assisted) – 7/leg Bulgarian Split Squats – 9/leg Hanging Knee Raises – 11 reps L-Sit Tuck – 25 sec | Advanced Tuck Planche – 18 sec One-Leg Back Lever – 18 sec Wall HSPU – 7 reps Human Flag Tuck – 18 sec/side | |
Advanced | Archer Push-ups – 9/side Strict Pull-ups – 9 reps Freestanding HSPU – 7 reps L-Sit Hold – 35 sec | Full Pistol Squat – 9/leg Shrimp Squat – 7/leg Dragon Flag Negatives – 7 reps Front Lever Tuck – 25 sec | Full Planche Hold – 12 sec Full Back Lever Hold – 12 sec Strict Muscle-up – 5 reps Human Flag – 12 sec/side | |
3 | Beginner | Push-ups – 10 reps Inverted Rows – 10 reps Pike Push-ups – 8 reps Plank – 30 sec | Air Squats – 14 reps Lunges – 8/leg Glute Bridges – 14 reps Hollow Hold – 30 sec | Tuck Planche Hold – 15 sec Tuck Back Lever Hold – 15 sec Wall Handstand Hold – 30 sec Superman Hold – 30 sec |
Intermediate | Diamond Push-ups – 12 reps Archer Rows – 8/side Wall HSPU Negatives – 8 reps Side Plank – 30 sec/side | Pistol Squat (assisted) – 8/leg Bulgarian Split Squats – 10/leg Hanging Knee Raises – 12 reps L-Sit Tuck – 30 sec | Advanced Tuck Planche – 20 sec One-Leg Back Lever – 20 sec Wall HSPU – 8 reps Human Flag Tuck – 20 sec/side | |
Advanced | Archer Push-ups – 10/side Strict Pull-ups – 10 reps Freestanding HSPU – 8 reps L-Sit Hold – 40 sec | Full Pistol Squat – 10/leg Shrimp Squat – 8/leg Dragon Flag Negatives – 8 reps Front Lever Tuck – 30 sec | Full Planche Hold – 15 sec Full Back Lever Hold – 15 sec Strict Muscle-up – 6 reps Human Flag – 15 sec/side | |
4 | Beginner | Test Day: Max rounds in 20 min with Week 3 reps. Graduate when 8+ rounds feel solid. | Same | Celebrate & move to Intermediate |
Intermediate | Graduate to Advanced when consistently hitting 10+ rounds with clean form. | Same | Same | |
Advanced | Deload 20% reps OR chase PR rounds; add pauses for intensity. | Same | Same |
Cross Section – Movement Glossary
Push-ups / Diamond Push-ups Hands shoulder-width (regular) or close under chest (diamond). Lower chest to floor, elbows 45° from body, keep straight line from head to heels.
Archer Push-ups Wide hands. Lower to one side with one arm bent, other straight; alternate.
Pike Push-ups Hips high in inverted V, hands on floor. Bend elbows to lower head toward ground, push back up; shoulder focus.
Inverted Rows / Archer Rows Under bar, pull chest up, squeeze blades. Archer: Wide grip, pull to one side with one arm dominant.
Strict Pull-ups Dead hang, no kip, pull chin over bar, lower controlled.
Wall HSPU Negatives / Wall HSPU / Freestanding HSPU Wall-facing handstand. Lower head to floor slowly (negatives); push up for full reps. Freestanding: Balance without wall.
Plank / Side Plank Forearms/hands, body straight. Side: One side, hips lifted.
Air Squats Feet wide, lower hips below knees, chest up, drive heels.
Lunges Step forward, lower back knee near floor, push back; alternate.
Glute Bridges On back, lift hips high, squeeze glutes.
Bulgarian Split Squats Rear foot elevated, lower front thigh parallel, drive up.
Shrimp Squat Hold one foot behind, squat on standing leg to full depth.
Pistol Squat (assisted / full) Single-leg squat, other leg forward. Assisted: Hold support; full: No aid.
Hanging Knee Raises Hang from bar, lift knees to chest, lower slow.
Hollow Hold / Superman Hold Hollow: Back on floor, lift shoulders/legs, back pressed. Superman: Prone, lift arms/legs.
L-Sit Tuck / L-Sit Hold On floor/parallettes, lift tucked knees (tuck) or straight legs parallel.
Dragon Flag Negatives On bench, lift to vertical, lower straight body slow.
Front Lever Tuck Hang, tuck knees, pull body horizontal, arms straight.
Tuck Planche Hold / Advanced Tuck Planche / Full Planche Hold Hands on floor, lift body horizontal: Knees tucked (tuck), advanced tuck with hips higher, full with legs straight. Straight arms, protract shoulders.
Tuck Back Lever Hold / One-Leg Back Lever / Full Back Lever Hold Hang upside down from bar, body horizontal: Knees tucked (tuck), one leg extended, full both straight. Protract scapula, engage core.
Wall Handstand Hold Against wall, body straight inverted, hold balance.
Human Flag Tuck / Human Flag On pole, lift sideways horizontal: Knees tucked, full legs straight. Pull bottom arm, push top.
Strict Muscle-up Dead hang to pull over bar, transition to dip lockout, no kip.
Execute with intensity – push limits each round for HIIT gains. Train smart.