Complete Beginner Calisthenics Program Video Edition

Progress in this program is simple, structured, and based on what your body can actually do, not how fast you can move through it.

We use a method called linear progression. Progress in calisthenics isn’t about lifting heavier weights, it’s about mastering control over your own body.

This program is built around skill-based progression. That means instead of adding more weight each week, you build strength by refining movement patterns and gradually increasing the complexity of the exercises.

You’ll move from beginner-friendly versions toward full-body movements > push-ups, dips, pull-ups, single leg squats, sissy squats & L sits, at a pace that matches your ability.

This is a level-based program that adapts to your pace. Here’s how most people follow it:

Weeks 1–2: Phase 1 – Build the Foundation
Start with Level 1 workouts for Push, Pull, and Legs. Focus is on technique, joint strength, and body control.

Weeks 3–6: Phase 2 – Strengthen the Patterns
Move into Level 2 and Level 3 workouts. These start challenging your coordination, stability, and muscular endurance.

Weeks 7–8+: Phase 3 – Unlock Real Strength
Progress to Level 4 and 5. You’ll now be building the strength required for skills like push-ups, dips, and pull-up variations.

Yes, all workouts are in follow through style, and contain the full video version so you can work out in real time

You will access each video workout through the PDF guide

It is recommended to have access to a bar for a collection of the pull exercises in this program, however there are equipment alternatives using the essential pieces you have at home, to use instead

Yes. We start from Level 1, which includes foundational movements to build strength before attempting full push-ups or pull-ups. You’ll be surprised how fast you progress.

Each session takes 15 - 20 minutes - follow through