When I first started training with calisthenics, I made every mistake you can imagine. I jumped straight into exercises I wasn’t ready for, I ignored my weaknesses, and I got frustrated when I couldn’t do a pull-up or hold a handstand. After years of research, trial and error, and studying exercise science, I realized something important: progression is everything.
That’s why I created this comprehensive calisthenics progression plan. This isn’t just another random workout routine. This is a scientifically structured system that takes you from absolute beginner to advanced athlete, step by step, exercise by exercise. Whether you’re starting from zero or you’re already training but want to master advanced skills like the planche or front lever, this plan gives you the complete roadmap.
The Science of Progressive Overload in Calisthenics
Progressive overload is the fundamental principle behind all strength training. The concept is simple: to get stronger, you must gradually increase the demands placed on your muscles over time. In weightlifting, this usually means adding more weight to the bar. But in calisthenics, we manipulate different variables to create progressive overload.
The Three Primary Variables
1. Leverage and Body Position
The biggest difference between calisthenics and traditional weightlifting is how we change difficulty. Instead of adding external weight, we change our body position to increase or decrease the lever arm. For example, a wall push-up is easier than a regular push-up because you’re pushing at an angle, reducing the percentage of your bodyweight you must move. Similarly, a planche is extremely difficult because your body is horizontal, creating a massive lever arm that your shoulders must control.
2. Range of Motion
Another key variable is range of motion. Partial movements are easier than full-range movements. This is why we use negative repetitions (only the lowering phase) or isometric holds (staying in one position) before we can perform full dynamic movements. For instance, you might hold a tuck front lever for 10 seconds before you can perform even one tuck front lever pull.
3. Stability and Support
Reducing stability increases difficulty. This is why ring exercises are harder than bar exercises, and why single-arm or single-leg variations are more challenging than bilateral movements. The body must recruit more stabilizer muscles to control the movement.
Understanding the Progression Plan Structure
The progression plan is organized into five main categories, each targeting different movement patterns and muscle groups:
1. Vertical Pull (Pull-Up Progression)
This progression develops your ability to pull your body upward against gravity. It targets the latissimus dorsi (lats), biceps, and upper back muscles.
| Dead Hangs | Build grip strength and shoulder stability. | 3×20–30 seconds |
| Scapular Pulls | Develop scapular activation for pulling motion. | 3×8–12 reps |
| Incline Rows (Body Rows) | Pull body at an angle to reduce load. | 3×8–12 reps |
| Negative Pull-Ups | Focus on controlled descent to build strength. | 3×3–6 reps |
| Band-Assisted Pull-Ups | Use resistance bands to reduce body weight. | 3×6–10 reps |
| Chin-Ups (Palms Facing Inward) | Easier variation that engages biceps more. | 3×4–8 reps |
| Pull-Ups (Strict Form) | Perform full-range pull-ups with good control. | 3×5–8 reps |
| Hollow Body Pull-Ups | Engage the core to maintain a hollow body position. | 3×5–8 reps |
| Archer Pull-Ups | Shift weight toward one arm to build unilateral strength. | 3×5–8 reps (each side) |
| Wide-Grip Pull-Ups | Focus on developing upper lats and shoulder mobility. | 3×5–8 reps |
| Commando Pull-Ups | Alternate pulling with head to each side of the bar. | 3×6–10 reps |
| Weighted Pull-Ups | Add resistance to progressively overload. | 3×4–6 reps |
| L-Sit Pull-Ups | Engage the core by keeping legs extended. | 3×4–6 reps |
| Explosive Pull-Ups | Perform pull-ups with speed to develop power. | 3×4–6 reps |
| Chest to Bar | Pull-ups with the chest over the bar | 3×4–6 reps |
| Typewriter Pull-Ups | Pull up and shift weight side to side at the top. | 3×5–8 reps |
| One-Arm Assisted Pull-Ups | Use minimal assistance to build unilateral strength. | 3×3–5 reps |
| Muscle-Ups | Combine a pull-up with a transition to dip on the bar. | 3×3–5 reps |
| One-Arm Pull-Ups | Master pulling with one arm only. | 3×1–3 reps |
| Weighted Archer Pull-Ups | Add resistance while focusing on one arm. | 3×3–5 reps (each side) |
| Front Lever Pull-Ups | Perform pull-ups in a horizontal front lever hold. | 3×3–5 reps |
| High Pull-Ups | Pull explosively to bring the bar to chest or waist height. | 3×3–5 reps |
2. Horizontal Pull (Front Lever Progression)
The horizontal pull progression is separate from vertical pulling because it requires significant core strength and different muscle activation patterns. The front lever is one of the most impressive calisthenics skills, requiring total body tension and exceptional lat strength. This progression teaches you to hold your body parallel to the ground while hanging from a bar.
| Passive Dead Hang | Build grip strength and scapular stability. | 3×20–40 seconds |
| Active Hang (Scapular Pulls) | Strengthen scapular retraction and depression. | 3×8–12 reps |
| Tuck Hold | Practice body alignment in the tuck position. | 3×10–20 seconds |
| Hanging Leg Raises | Build core strength for hip flexion. | 3×10–15 reps |
| Skin the Cat | Improve shoulder mobility and basic control. | 3×3–5 reps |
| Tuck Front Lever Hold | Strengthen lats and core in the tucked position. | 4×5–10 seconds |
| Tuck Front Lever Pulls | Pull up in the tuck position to build pulling strength. | 3×4–6 reps |
| Advanced Tuck Front Lever | Extend knees slightly for a longer lever. | 4×5–15 seconds |
| Advanced Tuck Pull-Ups | Pull up while holding the advanced tuck position. | 3×3–5 reps |
| Front Lever Negatives (Tuck) | Slowly lower from an inverted hang to tuck hold. | 3×3–5 reps |
| Straddle Front Lever Hold | Open legs into a straddle to reduce the lever. | 4×5–10 seconds |
| Straddle Front Lever Pulls | Pull up in a straddle position for dynamic control. | 3×3–6 reps |
| Straddle Negatives | Slowly lower from inverted hang to straddle. | 3×3–5 reps |
| Band-Assisted Front Lever (Straddle) | Use a band to practice straddle holds with support. | 3×10–15 seconds |
| Ice Cream Makers (Tuck/Straddle) | Dynamic front lever pull with tuck/straddle. | 3×6–8 reps |
| Band-Assisted Full Front Lever | Use a resistance band to reduce load for full hold. | 3×10–15 seconds |
| Front Lever Negatives (Full) | Slowly lower from an inverted hang to full hold. | 3×3–5 reps |
| Front Lever Pulses (Full) | Alternate between slightly above and below parallel in full position. | 3×5–8 reps |
| One-Leg Front Lever Hold | Keep one leg straight while holding. | 3×10–15 seconds per leg |
| Full Front Lever | Achieve and sustain a full horizontal hold. | 4×5–10 seconds |
| Front Lever Pulls (Full) | Pull up and down while holding a full front lever. | 3×3–6 reps |
3. Vertical Push (Handstand Push-Up Progression)
This progression develops overhead pressing strength. Starting with wall push-ups and pike variations, you’ll gradually build the shoulder strength and stability needed for handstand push-ups. This movement pattern is essential for shoulder health and upper body development.
| Wall Push-Ups | Build confidence and pressing strength in an inclined position. | 3×10–15 reps |
| Incline Pike Push-Ups | Transition toward vertical pressing by raising hips higher. | 3×8–12 reps |
| Plank-to-Dolphin | Build shoulder endurance and mobility by transitioning into a pike position. | 3×10–15 reps |
| Pike Push-Ups (Feet on Floor) | Start developing overhead pressing strength with moderate load. | 3×8–10 reps |
| Elevated Pike Push-Ups | Increase difficulty by elevating feet on a surface (e.g., a chair). | 3×6–10 reps |
| Wall-Supported Handstand Holds | Build stability and shoulder endurance in an inverted position. | 3×20–40 seconds |
| Wall-Supported Handstand Push-Ups | Develop pressing strength with support from a wall. | 3×4–8 reps |
| Chest To Wall Handstand Push-ups | Push with your chest against the wall | 3×3–6 reps |
| Eccentric Handstand Push-Ups | Focus on lowering slowly from handstand position to develop control. | 3×3–6 reps |
| L-Shaped Handstand Push-Ups | Perform vertical pressing with legs supported at a 90° angle on a surface. | 3×5–8 reps |
| Freestanding Handstand Holds | Build balance and stability without wall support. | 3×20–40 seconds |
| Freestanding Handstand Push-Ups | Press vertically while balancing in a freestanding handstand. | 3×3–6 reps |
| 90° Push-Ups | Lower into a 90° angle with legs straight, focusing on shoulder strength. | 3×3–6 reps |
| Deep Wall Handstand Push-Ups | Increase range of motion using parallettes or books to lower deeper. | 3×3–6 reps |
| Pike to Handstand Press | Combine pressing strength with balance and control during the transition. | 3×3–5 reps |
| Tiger Bend Push-Ups | Combine pushing and elbow bending strength in a vertical press. | 3×3–5 reps |
| One-Arm Wall-Supported HSPU | Master unilateral strength using minimal wall support. | 3×3–5 reps |
| One-Arm Freestanding HSPU | Perform advanced vertical pressing with only one arm. | 3×1–3 reps |
| Handstand Planche Push-Ups | Blend planche and handstand techniques for ultimate pressing strength. | 3×1–3 reps |
4. Horizontal Push (Push-Up, Planche and Dip Progression)
These are the foundational pressing movements. The progression includes standard push-ups, dips, and their many variations. This category also includes the planche progression, which combines horizontal pushing with extreme shoulder strength and core control.
Planche
| Plank Hold | Master body alignment and core tension. | 3×30–60 seconds |
| Planche Lean | Lean forward in a plank to strengthen shoulders and wrists. | 3×10–20 seconds |
| Scapular Push-Ups | Strengthen scapular protraction for shoulder stability. | 3×10–15 reps |
| Straight Arm Holds | Practice keeping arms locked out under tension (e.g., Parallel Bar Holds). | 3×10–20 seconds |
| Hollow Body Hold | Train core engagement for body alignment in the Planche. | 3×20–40 seconds |
| Wrist Push-Ups | Build wrist strength and mobility. | 3×8–12 reps |
| Tuck Planche | Knees tucked close to chest to reduce lever length. | 4×5–10 seconds |
| Advanced Planche Lean | Increase forward lean in Planche Lean for greater shoulder engagement. | 3×15–30 seconds |
| Planche Push-Up Negatives | Slowly lower from a push-up position into a Planche Lean. | 3×3–5 reps |
| Elevated Tuck Planche | Perform a Tuck Planche with hands elevated to increase difficulty. | 3×5–10 seconds |
| Hollow Body Rocks | Improve core strength and body tension. | 3×20 reps |
| Wall-Assisted Handstand | Strengthen shoulders for vertical and horizontal pushing. | 3×20–40 seconds |
| Advanced Tuck Planche | Knees further away from chest, creating a longer lever. | 4×10–20 seconds |
| Straddle Planche Lean | Practice the straddle position while leaning forward. | 3×15–20 seconds |
| Tuck Planche Push-Ups | Push-up motion while holding a Tuck Planche. | 3×3–6 reps |
| Straddle Planche Pulses | Alternate between Straddle Planche and slightly tucked position for dynamic strength. | 3×5–8 reps |
| Elevated Advanced Tuck | Perform Advanced Tuck Planche with hands elevated for more difficulty. | 3×10–15 seconds |
| Wall-Assisted Handstand Push-Up | Train shoulder pressing strength required for Planche transitions. | 3×3–6 reps |
| Straddle Planche | Hold a Straddle Planche to reduce leverage while building strength. | 4×5–10 seconds |
| Advanced Tuck Planche Push-Up | Combine strength and control in advanced tuck position. | 3×5–8 reps |
| Band-Assisted Full Planche | Use a resistance band to reduce load while practicing the full position. | 3×10–15 seconds |
| Straddle Planche Press | Press into a Straddle Planche from a Planche Lean. | 3×3–6 reps |
| Full Planche Hold | Work toward unassisted holds with gradual increases in time. | 3×5–10 seconds |
Dips
| Bench Dips | Build basic pressing strength with reduced load. | 3×10–15 reps |
| Negative Bench Dips | Focus on controlled descent to build strength. | 3×6–10 reps |
| Assisted Parallel Bar Dips | Use bands or foot support to reduce body weight. | 3×6–12 reps |
| Straight Bar Supports | Build basic stability in the support position. | 3×20–30 seconds |
| Negative Parallel Bar Dips | Slowly lower from the top position on bars. | 3×3–6 reps |
| Parallel Bar Dips | Perform controlled dips with full body weight. | 3×8–12 reps |
| Straight Bar Dips | Perform dips on a straight bar for added difficulty. | 3×6–10 reps |
| L-Sit Dips | Engage core while performing dips on parallel bars. | 3×6–10 reps |
| Hollow Body Dips | Maintain a hollow body position throughout the dip. | 3×6–10 reps |
| Assisted Ring Dips | Use assistance to build stability in ring dips. | 3×6–10 reps |
| Deep Dips | Increase range of motion by lowering deeper. | 3×5–8 reps |
| Weighted Dips | Add resistance to progressively overload the movement. | 3×5–8 reps |
| Archer Dips | Focus on unilateral strength by shifting weight to one side. | 3×5–8 reps (each side) |
| Korean Dips | Engage biceps and shoulders with elbows behind the body. | 3×5–8 reps |
| Ring Dips | Build stability and strength on unstable rings. | 3×6–10 reps |
| Pseudo Planche Dips | Lean forward during dips to target shoulders more. | 3×4–8 reps |
| Wide Ring Dips | Perform dips with rings spread wider than shoulders. | 3×5–8 reps |
| Bulgarian Dips | Engage shoulders with a forward lean and deep motion. | 3×5–8 reps |
| RTO Dips (Rings Turned Out) | Perform dips with rings turned outward at the top. | 3×5–8 reps |
| One-Arm Assisted Dips | Develop unilateral strength with minimal assistance. | 3×3–5 reps (each arm) |
| One-Arm Dips | Master single-arm dipping strength. | 3×3–5 reps |
| Planche Dips | Lean heavily forward and dip with planche technique. | 3×3–5 reps |
Push Up
| Wall Push-Ups | Build basic pressing strength and confidence. | 3×10–20 reps |
| Incline Push-Ups | Transition from wall push-ups to horizontal pressing. | 3×8–15 reps |
| Knee Push-Ups | Focus on form and build strength in a reduced load. | 3×8–12 reps |
| Negative Push-Ups | Slowly lower to the ground to develop control. | 3×3–6 reps |
| Standard Push-Ups | Perform regular push-ups with perfect form. | 3×8–15 reps |
| Wide Push-Ups | Target chest more by widening hand placement. | 3×8–12 reps |
| Close-Grip Push-Ups (Diamond) | Increase tricep engagement with narrower grip. | 3×8–12 reps |
| Archer Push-Ups | Build unilateral strength by emphasizing one arm. | 3×6–10 reps |
| Pike Push-Ups | Shift focus to shoulders and begin overhead pressing strength. | 3×6–12 reps |
| Decline Push-Ups | Elevate feet to increase load on the upper body. | 3×6–12 reps |
| Hollow Body Push-Ups | Reinforce core engagement during pushing. | 3×8–12 reps |
| Typewriter Push-Ups | Combine lateral movement with a controlled push-up. | 3×6–8 reps (each side) |
| Weighted Push-Ups | Add resistance to increase pressing strength. | 3×6–10 reps |
| One-Leg Push-Ups | Introduce instability to increase core engagement. | 3×6–10 reps |
| Ring Push-Ups | Use rings to train stability and range of motion. | 3×6–10 reps |
| Pseudo Planche Push-Ups | Shift weight forward to increase shoulder and core activation. | 3×5–10 reps |
| Explosive Push-Ups | Develop explosive strength for power-based moves. | 3×5–10 reps |
| Chest Tap Push-Ups | 3×5–10 reps | |
| Superman feet on ground | 3×5–10 reps | |
| Superman Push-Ups | Build explosive strength and dynamic range. | 3×3–6 reps |
| One-Arm Push-Ups | Master single-arm pressing strength. | 3×3–6 reps (each arm) |
| Planche Lean Push-Ups | Prepare for Planche with a forward lean variation. | 3×3–6 reps |
| Ring Archer Push-Ups | Combine unilateral strength and stability training. | 3×3–6 reps (each side) |
| Full Planche Push-Ups | Ultimate advanced skill requiring full body tension. | 3×3–6 reps |
5. Lower Body (Legs)
Calisthenics leg training focuses on single-leg strength, mobility, and explosive power. The progressions include squats leading to pistol squats, and hamstring work progressing to the challenging Nordic curl.
Curl
| Glute Bridge | Activate glutes and hamstrings. | 3×15 reps |
| Hamstring Curls (Machine or Band) | Strengthen hamstring flexion. | 3×12–15 reps |
| Romanian Deadlift (Bodyweight/Dumbbell) | Develop eccentric hamstring control. | 3×10–12 reps |
| Stability Ball Hamstring Curl | Improve knee stability and hamstring engagement. | 3×12 reps |
| Assisted Nordic Curl (Bands or Bar) | Reduce difficulty and build eccentric strength. | 3×6–10 reps |
| Nordic Curl Negatives | Lower slowly under control. | 3×5–8 reps |
| Nordic Curl with Push-Off | Use hands to assist in the concentric phase. | 3×6–8 reps |
| Isometric Nordic Hold (Partial Lowering) | Strengthen hamstrings in mid-range. | 3×10–15 seconds |
| Full Nordic Curl (Controlled Eccentric) | Lower fully with slow control. | 3×3–6 reps |
| Full Nordic Curl with Partial Concentric | Begin pulling yourself back up. | 3×3–5 reps |
| Full Nordic Curl | Lower and lift under full control. | 3×3 reps |
| Weighted Nordic Curl Negatives | Add weight for increased eccentric load. | 3×3 reps |
| Full Nordic Curl (Strict Form) | Perform reps without momentum. | 3×3–5 reps |
| Explosive Nordic Curl | Increase speed and power in the concentric phase. | 3×3 reps |
Push
| Wall Sit | Build endurance and stability in legs. | 3×30–60 seconds |
| Bodyweight Squat | Develop squat depth and control. | 3×10–15 reps |
| Goblet Squat (Light) | Improve squat pattern with light load. | 3×8–12 reps |
| Cossack Squat | Improve flexibility and single-leg mobility. | 3×6–8 reps per leg |
| Step-Down (Small Height) | Improve single-leg control and knee stability. | 3×8 reps per leg |
| Bulgarian Split Squat | Develop unilateral leg strength. | 3×8–12 reps per leg |
| Deep Squat Hold | Improve mobility in full squat depth. | 3×30 seconds |
| Step-Down (Higher Box) | Increase single-leg squat control. | 3×6 reps per leg |
| Close-Stance Squat | Strengthen quads and improve knee flexion. | 3×8–12 reps |
| Assisted Pistol Squat (Using Support) | Introduce pistol squat mechanics. | 3×6 reps per leg |
| Pistol Squat (Partial Depth) | Control eccentric movement with single leg. | 3×5 reps per leg |
| Full Pistol Squat | Perform controlled single-leg squats. | 3×5 reps per leg |
| Weighted Squat | Increase overall leg strength. | 3×6–10 reps |
| Jump Squat | Build explosive strength. | 3×10 reps |
| Box Pistol Squat (Lowering to Box) | Improve eccentric control before full pistol. | 3×6 reps per leg |
| Explosive Pistol Squat | Increase power in single-leg squat. | 3×5 reps per leg |
| Skater Squat | Develop single-leg control and balance. | 3×6 reps per leg |
| Shrimp Squat | Increase flexibility and knee control. | 3×5 reps per leg |
| Depth Jump Squat | Develop fast-twitch leg muscles. | 3×5 reps |
| Weighted Pistol Squat | Add resistance to pistol squats. | 3×5 reps per leg |
6. Core
Core strength is the foundation of all advanced calisthenics. This progression includes static holds like planks and L-sits, as well as dynamic movements like dragon flags. A strong core is essential for body control and injury prevention.
Dragon Flag
| Hollow Body Hold | Core activation and endurance | 3×20–30 sec |
| Reverse Crunch | Strengthen lower abs | 3×12–15 reps |
| Leg Raises (Bent Knees) | Develop lower core strength | 3×12–15 reps |
| Hanging Knee Raises | Improve core compression | 3×10–12 reps |
| Straight Leg Raise | Strengthen hip flexors and abs | 3×10–12 reps |
| Tuck Dragon Flag | Introduce the movement pattern with less load | 3×6–10 reps |
| Assisted Dragon Flag (Bent Knees) | Reduce difficulty with bent knees | 3×5–8 reps |
| Negative Dragon Flag | Lower slowly with full-body control | 3×3–6 reps |
| Straddle Dragon Flag | Reduce difficulty by spreading legs | 3×4–6 reps |
| Full Dragon Flag (Strict Form) | Maintain full-body tension | 3×3–5 reps |
| Dragon Flag Hold | Increase isometric core strength | 3×5–10 sec |
| Dragon Flag with Eccentric Hold | Increase time under tension | 3×3–5 reps |
| Explosive Dragon Flag | Increase power and speed in movement | 3×3 reps |
| Weighted Dragon Flag | Add external resistance | 3×3 reps |
L-Sit
| Seated Leg Lifts (Floor) | Strengthen hip flexors and improve mobility. | 3×10–15 reps per leg |
| Tuck L-Sit Hold (Floor) | Hold knees close to the chest, minimal lift. | 3×10–20 seconds |
| Plank to Tuck Sit | Transition between plank and tuck sit positions. | 3×6–8 reps |
| Parallel Bar Tuck Hold | Lift body on parallel bars, knees tucked. | 3×10–15 seconds |
| Hollow Body Hold | Develop core engagement and alignment. | 3×15–20 seconds |
| Tuck L-Sit with Straight Arms | Keep arms straight while holding tuck position. | 3×10–15 seconds |
| One-Leg Tuck L-Sit | Extend one leg forward while holding tuck position. | 3×10–15 seconds (each leg) |
| Tuck L-Sit with Knee Extensions | Transition between tuck and extended legs. | 3×6–8 reps |
| Parallel Bar One-Leg L-Sit | Extend one leg fully on bars while keeping balance. | 3×8–10 seconds per leg |
| Assisted L-Sit (Bands or Floor) | Use light assistance to hold legs straight. | 3×8–12 seconds |
| Full L-Sit (Parallel Bars or Floor) | Hold legs straight and parallel to the floor. | 3×10–20 seconds |
| L-Sit with Alternating Leg Lifts | Alternate lifting legs higher from L-Sit position. | 3×6–8 reps per leg |
| Weighted L-Sit | Hold a light dumbbell between feet for resistance. | 3×8–12 seconds |
| Advanced Tuck L-Sit | Keep knees close, extend hips further forward. | 3×15–20 seconds |
| L-Sit to Tuck Planche Transition | Build dynamic strength and control. | 3×4–6 reps |
| V-Sit | Lift legs higher than parallel, into a “V” position. | 3×5–10 seconds |
| L-Sit to Handstand | Transition from L-Sit to a handstand on bars. | 3×3–5 reps |
| L-Sit Walks on Parallel Bars | Move forward/backward while maintaining L-Sit. | 3×6–8 steps |
| Maltese L-Sit | Hold L-Sit with hands positioned further back. | 3×5–10 seconds |
| Weighted V-Sit | Hold V-Sit with resistance for maximum tension. | 3×5–10 seconds |
Plank
| Wall Plank | Learn basic plank form by starting against a wall. | 3×20–30 seconds |
| Knee Plank | Reduce load by resting knees on the ground. | 3×20–30 seconds |
| High Plank (Straight Arm) | Build core strength with a full bodyweight plank. | 3×20–40 seconds |
| Forearm Plank | Focus on core engagement and reduce wrist strain. | 3×20–40 seconds |
| Side Plank (Knee Support) | Begin building lateral core strength. | 3×15–20 seconds (each side) |
| Full Side Plank | Engage obliques with feet stacked and hips elevated. | 3×20–30 seconds (each side) |
| Plank Shoulder Taps | Build anti-rotational stability while tapping shoulders alternately. | 3×10–20 taps (each side) |
| Plank to Forearm Transition | Improve core and shoulder stability by transitioning up/down. | 3×10–15 reps |
| Single-Leg Plank | Shift load to one leg to increase core engagement. | 3×20–30 seconds |
| Weighted Plank | Add resistance on the back to build strength. | 3×20–30 seconds |
| Extended Arm Plank | Increase lever length by placing hands further forward. | 3×15–20 seconds |
| Side Plank with Hip Dips | Engage obliques dynamically by dipping hips down and up. | 3×10–15 reps |
| Forearm Plank with Arm Lift | Add instability by lifting one arm. | 3×10–15 seconds (each side) |
| Plank with Leg Lift | Engage lower back and glutes by lifting one leg at a time. | 3×10–15 seconds (each side) |
| RKC Plank | Squeeze glutes, quads, and abs tightly to maximize tension. | 3×10–20 seconds |
| Ring/Parallettes Plank | Use unstable surfaces to challenge core stability. | 3×15–20 seconds |
| Plank to Planche Lean | Shift forward into a planche lean to increase difficulty. | 3×10–15 seconds |
| One-Arm Plank | Build unilateral core strength by removing arm support. | 3×10–15 seconds (each side) |
| One-Leg Side Plank | Engage obliques and glutes with one leg elevated. | 3×10–15 seconds (each side) |
| Hollow Body Plank | Hollow the body with maximum core engagement. | 3×10–20 seconds |
| Weighted Side Plank | Add a weight plate to the side plank for resistance. | 3×10–15 seconds (each side) |
| Plank Walkouts | Start in a plank, walk hands forward as far as possible, then return. | 3×10 reps |
How to Use the Progression Plan: A Step-by-Step Guide
Step 1: Assess Your Current Level
Start by testing yourself on the first exercise in each progression category. If you can complete the target sets and reps with good form, move to the next exercise. Continue testing until you find an exercise that challenges you but that you can complete with proper technique.
For example, if you can easily do 3 sets of 15 incline push-ups but struggle with 3 sets of 8 regular push-ups, that’s where you should start training.
Step 2: Master Each Exercise Before Progressing
This is the most important rule: don’t rush. You should be able to comfortably complete all the prescribed sets and reps with perfect form before moving to the next exercise. “Perfect form” means:
- Full range of motion
- Controlled movement speed (2 seconds up, 2 seconds down)
- No compensation patterns or cheating
- Consistent quality across all sets
A good rule of thumb is to stay at each level for at least 2-3 weeks, even if you feel ready to progress sooner. This allows your connective tissues (tendons and ligaments) to adapt, reducing injury risk.
Step 3: Structure Your Training Week
I recommend training 3-4 days per week with at least one rest day between sessions. Here’s a sample weekly structure:
Monday: Vertical Pull + Vertical Push + Core
- 3-4 exercises from vertical pull progression
- 3-4 exercises from vertical push progression
- 2-3 core exercises
Wednesday: Horizontal Pull + Horizontal Push + Legs
- 3-4 exercises from horizontal pull progression
- 3-4 exercises from horizontal push progression
- 2-3 leg exercises
Friday: Full Body Focus
- 2-3 exercises from each category
- Focus on your weakest areas
Sunday: Skill Practice and Mobility
- Practice skills without fatigue (handstand holds, lever attempts)
- Mobility work and stretching
Step 4: Track Your Progress
Keep a training journal. Write down:
- Which exercises you performed
- How many sets and reps
- How the exercises felt (difficulty rating 1-10)
- Any form issues or pain
This data is invaluable for making smart progression decisions and identifying patterns.
Step 5: Handle Plateaus Intelligently
If you get stuck at one level for more than 4-6 weeks, try these strategies:
Increase Volume: Add one more set to each exercise
Increase Frequency: Train that specific movement pattern one extra day per week
Add Assistance Work: Include exercises that strengthen weak points. For example, if you’re stuck on pull-ups, add more scapular pulls and dead hangs.
Deload: Sometimes you need to take a step back. Reduce your training volume by 40-50% for one week to allow full recovery.
Step 6: Listen to Your Body
Pain is different from discomfort. Muscle fatigue and the burning sensation during exercise are normal. Sharp pain, joint pain, or pain that persists after training are warning signs. If you experience these, rest and potentially regress to an easier variation.
The Science Behind Specific Progressions
Why Dead Hangs Come First
The vertical pull progression starts with dead hangs, and there’s solid science behind this. Research shows that grip strength is often the limiting factor for beginners attempting pull-ups. Additionally, learning to engage the scapula (shoulder blade) properly is essential for shoulder health and efficient pulling mechanics.
Dead hangs teach you to:
- Maintain shoulder stability under load
- Build grip endurance
- Develop scapular awareness
The Importance of Negatives
Negative repetitions (eccentric training) appear frequently throughout the progressions. This is because muscles can produce 20-30% more force during the lowering phase than the lifting phase. This means you can perform negatives even when you’re not strong enough for the full movement yet.
Studies show that eccentric training produces significant strength gains and is particularly effective for building tendon strength. This makes negatives an essential bridge between easier and harder exercises.
Why Tuck Progressions Work
For advanced skills like front levers and planches, we use tuck progressions. Tucking your knees reduces the lever arm, making the exercise easier while still training the correct movement pattern and muscle activation.
The physics is straightforward: the shorter the lever (distance from your shoulders to your center of mass), the less torque required to hold the position. As you get stronger, you gradually extend your legs, increasing the lever arm and the difficulty.
Common Mistakes and How to Avoid Them
Mistake 1: Skipping Progressions
Many people try to jump to advanced exercises before they’re ready. This leads to poor form, limited progress, and increased injury risk. Trust the progression system. Each exercise builds the specific strength and motor patterns needed for the next level.
Mistake 2: Neglecting Core Work
Your core is involved in every calisthenics movement. Weak core strength will limit your progress in all other categories. Don’t skip core training because it’s boring. The exercises in the core progression directly translate to better performance everywhere else.
Mistake 3: Training to Failure Too Often
While training to failure has its place, doing it every workout leads to excessive fatigue and slower progress. For most workouts, stop each set when you have 1-2 reps left in the tank. This allows for better recovery and more consistent training.
Mistake 4: Ignoring Mobility
Calisthenics requires good mobility, especially in the shoulders, hips, and wrists. Spend 10-15 minutes after each workout on mobility work. Focus on the joints used in that day’s training.
Mistake 5: Inconsistent Training
Consistency beats intensity. Training 3 days per week consistently will produce better results than training 6 days one week and zero days the next. Build sustainable habits.
Advanced Training Considerations
Periodization
Once you reach intermediate levels, consider implementing periodization. This means organizing your training into blocks with different focuses:
- Strength Phase (4-6 weeks): Lower reps (3-6), longer rest periods (3-4 minutes), focus on maximum strength
- Hypertrophy Phase (4-6 weeks): Moderate reps (8-12), shorter rest (60-90 seconds), focus on muscle growth
- Skill Phase (4-6 weeks): Practice specific skills with fresh nervous system, lower volume overall
Combining with Weights
While this is a calisthenics progression, adding some weighted exercises can accelerate your progress, especially for legs. Weighted squats and deadlifts complement the bodyweight progressions nicely.
Recovery Protocols
Advanced training requires advanced recovery:
- Sleep 7-9 hours per night
- Eat sufficient protein (1.6-2.2g per kg bodyweight)
- Stay hydrated
- Consider active recovery activities like walking or swimming on rest days
- Use foam rolling and stretching to manage muscle tension
Conclusion
This calisthenics progression plan represents years of experience, research, and refinement. It’s designed to take anyone from complete beginner to advanced athlete using a systematic, science-based approach. The key to success isn’t finding a “secret” exercise or technique—it’s following a structured progression with patience and consistency.
I built this system because I wished I had something like this when I started. I spent years making mistakes, getting injured, and spinning my wheels because I didn’t understand proper progression. You don’t have to make those same mistakes.
Start where you are, not where you wish you were. Master each level before moving forward. Trust the process, stay consistent, and track your progress. The exercises are organized in a specific order for a reason—each one builds the foundation for the next.
Remember, calisthenics is a journey, not a destination. Even when you achieve advanced skills like the full planche or one-arm pull-up, there’s always something new to learn, some way to refine your technique, or a new combination to master. That’s what makes this training so rewarding.
I hope this plan helps you reach your goals. Start today, follow the progressions, and enjoy the process of getting stronger every single week. Your body is capable of amazing things—you just need the right roadmap to get there.
Train smart, train consistently, and most importantly, enjoy the journey.
