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Calisthenics for beginners

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Program Description

**Calisthenics for Beginners** is a comprehensive 12-week program designed to introduce you to the fundamentals of bodyweight training. With 44 sessions spread across the weeks, you'll engage in a variety of exercises that build strength, endurance, and flexibility, all from the comfort of your home. Each workout lasts approximately 60 minutes and includes essential movements like push-ups, pull-ups, and squats, tailored for novice to intermediate levels. Get ready to transform your fitness journey with this structured plan that emphasizes athleticism and bodyweight fitness!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 03, 2025 10:22
  • Last Edited
    Sep 19, 2025 08:03

Summary

Kickstart your fitness journey with this 12-week Calisthenics program designed specifically for beginners. Committing just three days a week, you'll build strength and endurance through bodyweight exercises like push-ups, pull-ups, and squats, all from the comfort of your home. Each session combines cardio and strength training to enhance your overall fitness while targeting major muscle groups. Get ready to transform your body and boost your confidence with every rep!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.4%
Chest
12.1%
Quadriceps
11.7%
Abs
11.4%
Glutes
10.5%
Front Delts
7.7%
Hamstrings
5.4%
Lats
5.2%
Upper Back
4.7%
Cardio
4.6%
Biceps
3.3%
Adductors
2.8%
Middle Delts
2%
Lower Back
1.5%
Calves
1.3%
Rear Delts
1.3%
Forearms
1.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
-
2
Push Up
3
8-12 reps
-
3
Pull-Up (Bodyweight)
3
5-8 reps
-
4
Dip (Bodyweight)
3
8-12 reps
-
5
Squat (Bodyweight)
3
15-20 reps
-
6
Walking Lunge
3
15-20 reps
-
7
Plank
3
AMRAP
-
8
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Squat (Bodyweight)
4
20-25 reps
-
3
Walking Lunge
4
15-20 reps
-
4
Glute Bridge Hold
3
20-15 reps
-
5
Standing Calf Raise
3
20-25 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Russian Twist
3
15-20 reps
-
8
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Pistol Squat
4
6-10 reps
-
3
Bulgarian Split Squat (Bodyweight)
4
10-15 reps
-
4
Single Leg Glute Bridge
3
15-20 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
6
Windshield Wipers
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
6-10 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Pike Push Up
3
8-12 reps
-
6
Plank to Push Up
3
10-15 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
5-10 mins
-
2
Decline Push Up
4
10-15 reps
-
3
Pull-Up (Bodyweight)
4
8-12 reps
-
4
Dip (Bodyweight)
4
10-15 reps
-
5
Archer Push Ups
3
6-10 reps
-
6
Plank to Push Up
3
15-20 reps
-
7
Cardio
1
5-10 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-
Day 2
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-
Day 3
1
Cardio
1 Set
10 mins
-
2
Push Up
3 Sets
8-12 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-8 Reps
-
4
Dip (Bodyweight)
3 Sets
8-12 Reps
-
5
Squat (Bodyweight)
3 Sets
15-20 Reps
-
6
Walking Lunge
3 Sets
15-20 Reps
-
7
Plank
3 Sets
AMRAP
-
8
Cardio
1 Set
10 mins
-