Programs
Beginner program: 12 weeks to build your foundation
A structured 3-phase progression. No gym required. Two profiles, one program, adapted to where you actually start.
Who is this program for?
This program targets two types of beginners. Identify your profile before starting: it determines your starting point.
You've never done structured training. You walk, maybe cycle, but no organized workout sessions. Result: unprepared tendons, low muscular endurance, no familiarity with basic movement patterns. Start at Phase 1 in the lite version (detailed below), and move to the standard version once you hit the transition thresholds.
You do sports but not calisthenics. You run, go to the gym, play team sports. Your cardio is solid, you have a muscular base, but you've never trained bodyweight movements in a structured way. Start directly at Phase 1 standard version.
Both profiles follow the same 12-week program. Profile A sometimes takes 14–16 weeks to reach the same final goals. That's not a delay, it's a stronger foundation.
12-week targets
- 4×15 push-ups in strict form
- 4×12 australian pull-ups
- 50 seconds dead hang
- 4×20 air squats and 3×10 bulgarian split squats per leg
Equipment: None for Phase 1. A pull-up bar or sturdy table from Phase 2.
Program principles
This program is built on linear progression: each phase increases volume or intensity in a controlled way, without skipping steps.
3 phases of 4 weeks each:
- Phase 1 (weeks 1–4): Activation. Learn the movements, condition tendons and joints.
- Phase 2 (weeks 5–8): Volume. Increase sets and reps. Introduction of pull work and dips.
- Phase 3 (weeks 9–12): Intensity. More demanding exercises, shorter rest periods, maximum volume.
In Phase 1, all sessions are identical. From Phase 2, you alternate between Session A (Push + Legs) and Session B (Pull + Core). Week 1 of Phase 2: A-B-A. Week 2: B-A-B. And so on.
Week-by-week structure
Phase 1, Weeks 1 to 4: Activation
Learn the movements. Condition tendons and joints before adding load.
Standard version (Profile B)
- Push-ups: 3×8, 90s rest
- Air squat: 3×12, 60s rest
- Dead hang: 3×20s, 90s rest
- Glute bridge: 3×12, 60s rest
- Mountain climber: 3×20 (10 per side), 60s rest
- Bear plank: 3×30s, 60s rest
Goal: master technique on every movement before increasing load.
Lite version (Profile A)
- Knee push-ups: 3×8, 90s rest
- Air squat: 3×10, 60s rest
- Partial dead hang (feet on floor, weight shifted progressively): 3×15s, 90s rest
- Glute bridge: 3×10, 60s rest
- Mountain climber: 3×15 (8 per side), 60s rest
- Bear plank: 3×20s, 60s rest
To move to standard version: hold 3×10 knee push-ups with flat back, no hip sag, and 3×20s dead hang with straight arms and active shoulders.
Phase 2, Weeks 5 to 8: Volume
Sessions A and B alternated. Australian pull-ups and dips enter the picture.
Profile A: if you haven't reached Phase 1 standard thresholds by the end of week 4, extend Phase 1 by 2 weeks. Tendons need more time, that's normal.
Session A: Push + Legs
- Push-ups: 4×10, 90s rest (Profile A: 4×10 knee push-ups if full push-ups not yet mastered)
- Dips (chair or low bars): 3×8, 90s rest (Profile A: feet on floor, legs extended in front)
- Air squat: 4×15, 60s rest
- Lunges: 3×10 per leg, 60s rest
- Leg raises: 3×10, 60s rest (Profile A: bent knees if lower back lifts)
Session B: Pull + Core
- Australian pull-up: 4×8, 90s rest (Profile A: start at 45° angle, progressively lower)
- Dead hang: 4×30s, 90s rest
- Glute bridge: 4×15, 60s rest
- Mountain climber: 3×30 (15 per side), 60s rest
- Dead bug: 3×10 per side, 60s rest
Phase 3, Weeks 9 to 12: Intensity
Exercises get harder. Rest periods shorter. This is where real strength is built.
Profile A following the program for 14–16 weeks is now aligned with Profile B at this phase.
Session A: Push + Core
- Push-ups: 4×12, 75s rest
- Dips: 4×10, 90s rest
- Decline push-ups: 3×8, 90s rest
- Leg raises: 4×12, 60s rest
- Mountain climber: 3×40 (20 per side), 45s rest
Session B: Pull + Legs
- Australian pull-up: 4×10, 90s rest
- Dead hang: 4×40s, 90s rest
- Bulgarian split squat: 3×8 per leg, 90s rest
- Air squat: 4×20, 60s rest
- Glute bridge: 4×15, 60s rest
Program exercises
Each exercise includes its key mechanics and variants. The lite variant lets Profile A start without injury. The hard variant lets Profile B maintain enough intensity if the base exercise is too easy.
Push
Muscles: Chest, triceps, front deltoids. Hands shoulder-width apart, body tensed head to heel, descend until chest grazes the floor, push without releasing tension.
Lite variant: knee push-ups, same hand position, same tension, same range.
Hard variant: slow tempo 3-1-3 (3s down, 1s pause at bottom, 3s up).
Muscles: Triceps, lower chest. On a sturdy chair or low bars, torso slightly forward, elbows back, descend until arms are parallel to the floor.
Lite variant: feet on floor in front of you (legs extended), not elevated. Less weight, same mechanics.
Muscles: Upper chest, front deltoids. Phase 3 only. Feet elevated on a chair, same mechanics as push-ups. Shifts emphasis to upper chest and shoulders.
Pull
Muscles: Lats, biceps. Lying under a table or low bar, body rigid, pull your sternum toward the bar.
Lite variant: more vertical body (feet closer to the table), ~45° angle. Lower the angle progressively over the weeks.
Hard variant: raise one leg during the pull to increase the weight lifted.
Muscles: Grip strength, shoulder conditioning. Hang with straight arms, active shoulders (not shrugged up).
Lite variant: feet partially on the floor to reduce suspended weight. Gradually shift more weight to your arms each session.
Legs
Muscles: Quads, hamstrings, glutes. Feet shoulder-width, hips below knees, heels on floor, rise by squeezing glutes.
Lite variant: squat to a chair behind you (box squat), teaches depth without lower back compensation.
Hard variant: 3-2-3 tempo or jump squat.
Muscles: Quads, glutes, balance. Step forward, rear knee near floor, return by pushing through the front heel. Fixes left/right imbalances.
Lite variant: static lunge (no step), descend and rise in place.
Muscles: Quads, glutes. Phase 3 only. Rear foot elevated on a chair, all weight on front leg, descend until front thigh is parallel to the floor.
Lite variant: return to regular lunges for 1–2 extra weeks if too difficult.
Muscles: Glutes, hamstrings. On your back, feet flat on floor, drive hips up by squeezing glutes, hold 1 second at the top.
Hard variant: single-leg glute bridge for unilateral load.
Core
Muscles: Dynamic core + cardio. In high push-up position, alternate bringing each knee to your chest. Flat back, stable hips.
Lite variant: very slow pace (1 rep every 2 seconds) to maintain control.
Muscles: Deep core. On all fours, knees 5 cm off the floor, hold the position while breathing normally. Flat back, no arch.
Hard variant: add light shoulder taps (lift one hand at a time) to introduce instability.
Muscles: Anti-extension core. On your back, arms extended to ceiling, lower alternating arm and opposite leg without arching the lower back. Slow and controlled.
Lite variant: move legs only (keep arms fixed) if arm/leg coordination is too difficult at first.
Muscles: Lower abs, psoas. On your back, legs straight, raise legs to 90° without lifting your lower back off the floor.
Lite variant: bent knees (90°) to reduce the lever if the lower back lifts with straight legs.
Tips to succeed
FAQ
I've never trained in my life, where do I start?
You're Profile A. Start with the Phase 1 lite version: knee push-ups, partial dead hang, slow mountain climbers. Week 1 should be uncomfortable but doable. If you're too exhausted to train again 2 days later, drop one set per exercise.
I play sports but never done calisthenics, will this be too easy?
Not technically. Bodyweight movements engage muscle chains athletes aren't used to. If reps feel too easy in Phase 1, use the hard variants listed for each exercise, or cut rest times by 15 seconds.
Can't do a single push-up? Here's what to do
Start on your knees for the first 2–3 weeks. Same hand position, same tension, same range. Move to full push-ups once you hold 3×10 on your knees in good form: flat back, no hip sag.
No pull-up bar, can I still do the program?
Yes, for all of Phase 1. In Phases 2 and 3, replace Australian pull-ups with scapular push-ups and dead hangs with towel grip work on a door frame. Pull progress will be slower but the rest of the program holds.
How long is each session?
30–45 min in Phase 1, 40–55 min in Phases 2 and 3. If you go over an hour, your rest periods are too long, cut them by 15 seconds until you stay in the window.
What's next after the program?
At the end of 12 weeks (14–16 for Profile A), the targets are clear: 4×15 push-ups, 4×12 australian pull-ups, 4×50s dead hang. If you hit them, you have a solid enough base to start working full pull-ups and parallel bar dips.
If you haven't reached all those thresholds yet, run Phase 3 one more time before moving up. Better to consolidate than to rush and regress.