Introducti on
Push workout
form examples
Schedule
Leg workout
Benchmark Test &
Program Customi zation
Leg workout
form examples
Progression Exercises
Leg workout
form examples
Pu11 workout
Progressing in
calisthenics
Pull workout
form examples
Progression
Pull workout
form examples
Progression
Push workout
Push workout
form examples
pathways (pull)
pathways (push)
Progression
pathways (leg)
v;
INTRODUCTION
CALISTHENICS
� www.lwcalisthenics.com
Starter Workout Program
program will focus on starting your calisthenics 」ourney by helping you build the
necessary strength which is required for further sk ill training. Man y beginners overlook
the basics and skip straight to advance skills which is an inef什cient training method and
is one that often results in in」ury. The routines in this prog ram will ensure that you progress
smoothly and give you guidance on what paths you might want to take based on your
strength and goals. W ith that, the biggest piece of advice that I can give to everyone who
is starting, or training calisthenics is to stay consistent. There will be times when progress is
slow but if you dig at it little by little you will eventually reach that end goal of yours.
This
An important thing I want to discuss is core training. Many
people have a common
misconception about abs, thinking that the only way to get them is by isolating them.
I am tired of seeing these clickbait "five-minute ab workouts"saying you will get abs
by doing their workout. This is complete bullshit. You cannot spot reduce fat in your
stomach by doing abs workouts. The only way to get visible abs is t o drop down in body fat
percentage by being in a calori c de ficit. I have not included any core specific workouts in
this program because I feel that it is unnecessary. As a matter of fact, I have not done any
isolated core workouts in years! This is because all calisthenics exercises are compound
exercises where you should already be activating your core. I find it redundant to specifically
target them unless you are training for extremely core intensive skills such as v-sit and manna. 劝
th that being said, just training calisthenics in general will give you a strong solid core
and putting yourself through hell with isolated core workouts is not necessary.
The exercises in this
program would be what I consider the "basics" of calisthenics.
These basics should be used to build up an initial foundation for those just starting calisthenics.
Basics are also used by me and other
professional calisthenics athletes to supplement and
progress advanced skill training. Many beginners try to train for advanced skills once they start
calisthenics, but the lack of foundational strength causes them to become frustrated and give up.
If you master these basics in the beginning, you will have a MUCH easier time progressing with
skills. I cannot stress enough the importance of basics.
PLEASE DO NOT Sl<IP THEM!
1
There will be five workouts over the course of the week. Two push days, two pull days,
and one leg day. Ideally you would group one push day and one pull day together, followed by a rest
day and then another push day and a pull day. The leg day can be fit into its own day or done with
the push or pull day. The order in which you do the workouts can be rearranged based on your
personal schedule.
Example of the schedule that I use:
MONDAY:PUSH
TUESDAY: PULL
WEDNESDAY: REST
THURSDAY: PUSH
FRIDAY PULL
SATURDAY:REST
SUNDAY:LEGS
Workouts will be structured into a circuit format with shorter rest times between each exercise and
longer rest times between each circuit set. Please complete the exercises in the order they are listed.
Rest times: 60-90 second rest between exercises, 2-4 minute rest between circuit sets (If you just started
working out you may not be able to keep up with these rest times, if that is the case rest till you feel like
you can complete the sets and as you progress slowly drop the rest times to align with the program.
For all exercises focus on having an explosive concentric and a slow eccentric. By training like this you
will build fast twitch muscle fi bers, and in turn will help you gain more explosive power in the long
term.
I have included form videos for the exercises in the workouts please refer to them and do all exercises
with proper form! A big ego will get you no where in calisthenics. Remember, form over reps!
2
v;
BENCHMARK TEST
CALISTHENICS
PROGRAM CUSTOMIZATION
Since everyone is different, the rep ranges
for the rou tine should be determined from an initial
strength test. The rep ranges I have provided are only
To test
&
for general guidance.
y our initial strength for t his routine, complete the firs t circuit set of the pull, push, and leg
workout to your maximal ability and jot down your max reps
for each exercise. This test should be
done in order of the exercises listed with the recommended rest between each exercise. If the
exercises in this test are too hard you can do easier progressions of the exercise (see progressions
section)
Take those numbers and sub trac
will be the reps
one or two. If
t 1-2 reps from each exercise and the numbers you are left with
for your first set. After each set decrease the number of reps of each exercise by
you cannot complete the reps later in the workout due to fatigue, you can replace
the exercises with easier progressions starting from the point of failure.
*Example: Let's say you have to do 4 reps of inverted pullup rows
for your circuit set but you fa仆
at rep 2. You will replace the remaining reps with an easier progression exercise for inverted pullup
rows (see progression exercise section) and complete the set. I t is important to 」ot the
progression exerc ise you use along with the reps you replaced because as you progressively
overload you will want to gradually decrease the number of easier progression reps and eventually
be able to complete the set with the initial exercise you failed with.
The rep ranges in the workouts will be based off an example benchmark test (located top right) so you
can see a demonstration of how to compute your plan based on your own personal benchmark test.
3
v;
PROGRESSION
CALISTHENICS
EXERCISES
Progressions of each exercises is listed on the right of the workouts. These progression exercises can
be substituted
for their respective exercises from the routine which you find too difficult/
easy. The progression exercises are ordered from easiest to hardest. Pick the exercise which is not
too easy nor too hard. You should be able to com plete around 6-10 reps of the progression
exercise you
pick as a working set. Ad」ust the rep ranges accordingly into the routine based
on your initial strength test results.
4
Use Adobe Acrobat Reader to view the form videos.
click edit on top left-> preferences-> security
(enhanced) -> uncheck enable protected mode at
startup (preview) then restart program.
You can also save the videos to your device by
right click-> disable content-> right click-> save
video as...
If you have any technical difficulties with the
videos feel free to send me a message on
Instagram or email me.
Pullups:
Hands placed slightly over shoulder width
Keep scapula slightly retracted during the pullup
After each rep go back to dead hang and
reactivate scapula
Core engaged, prevents swinging
Chin should clear bar in a neutral head position
Aim to get your chest as close to the bar as
possible Control the negative
Chinups:
Hands placed slightly over shoulder width Keep
scapula slightly retracted during the chin
After each rep go back to dead hang and
reactivate scapula
Core engaged, prevents swinging
Chin should clear bar in a neutral head position
Aim to get your chest as close to the bar as possible
Control the negative
Inverted pullup/chinup rows:
Hands placed slightly over shoulder width
Protract scapula before you start the rep and
retract scapula at the top
Core engaged, whole body should be in line
Do not flare elbows
Aim to get your chest as close to the bar as
possible
Can be done using two chairs or under a
stable table
Pullup/chinup negatives:
Jump to the upmost portion of the pullup/chinup
Hands placed slightly over shoulder width
Maintain scapula retraction thoughout the negative
Keep core engaged to minimize swinging
Circuit Set 1
The example rep ranges are based off
this sample benchmark test:
7 Dips
9 Close g rip decline
8 dips
Pushups 11 W ide pushups
10 Close g rip decline Pushups
12 Close g rip incline pushups
12 Wide pushups
Circuit Set 2
14 Close g rip incline pushups
6 Dips
8 Close g rip decline
Progression Excercises:
Pushups 10 W ide pushups
Dips:
11 Close g rip incline pushups
l?ent knee bench dips,
��raig ht l� g bench dip,
Dip negatwe,
Circuit Set 3
5 Dips
Leg assisted/ Band assisted dips,
NormaI dip,
Weig hted.dips
7 Close g rip decline pushups
Close g rip decli ne pushups:
9 W ide pushups
(Dif行cu| t节 can a|so be increased bg
making_ the g rip _ narrower_ and(or-
10 Close g rip incline pushups
squeezi ng t oget h�r your han_dsharder
arid yice versa, adjusl according to your
level)
Circuit Set 4
�!ose g rip on !<nees wit� 9ecrease� �ec;!ine, C|ose g
r!p on knees with increased dec|ine, C|ose gr! p with
decreased dec|ine,
4 Dips
;:1_ose rip with increased dec ine,l
Diamo-ndwith decreased decline,
Diamond with increased decline.
Wide Pushups:
6 Close g rip decline Pushups
8 W ide pushups
9 Close g rip incline pushups
(T_hewider your arms a_refrom shoulder
width the harder so adjust according ly)
�tandard pushup on knees,
Wide pushup on knees,
Circuit Set 5
Rep out dips (Max_l_O_second
break between reps until failure)
�tandard pLishup,
Wide pushup
,
Archer pushup
Circuit Set 6
Close g rip i ncli ne pushups:
(Dif行cu| t节 can aIso be increased bµ
Rep out push ups (Max 1_ 0s�cond
break between· reps un til failure)
makmg t e g rl narrower and sq ueezmg
[ ands harder and vice versa,
叩ether your
a」ust according to your level)
C|ose g rip on knees with increased i nc|ine,
C|ose g r!p on knees with decreased inc|ine,
CIose g r!p with increased inc|ine,
C|ose g rlp with decreased inc|ine,
Diamo-ndwith i ncreased i ncline,
Diamond with decreased incline
8
Dips:
Core engaged to prevent swinging
If dip bars are tall enough keep legs straight
and in line with your body throughout the rep,
ff dip bars are short like in this example, keep
legs bent behind you
Do not cross legs as it can lead to muscle
imbalances over time
Maintain a slight lean on the way down
Elbows should reach 90°or even slightly
past 90°if you have good shoulder mobility
Keep elbows tucked in throughout, do not
flare elbows out
Can be done on two parallel chairs
Close grip decline pushups:
Make sure to imagine squeezing both hands
together on the way up, will build mind
muscle connection with your chest
Core activated with posterior pelvic tilt
Lower back straight, in line with upper back
Hands in line with shoulders
Do not flare elbows
Elbows should be a little under 90°at the
deepest part of the pushups
Wide pushups:
Core activated
Posterior pelvic tilt to get more range of motion
Lower back straight, in line with upper back
Hand position not too forward or back (in line
with shoulders)
Do not flare elbows
Elbows should be a little under 90°at the
deepest part of the pushups, chest should
almost touch floor
Close grip incline pushups:
Make sure to imagine squeezing
both hands together on the way up,
will build mind muscle connection
with your chest
Core activated with posterior pelvic
tilt
Lower back straight, in line with
upper back
Hands should be in line with mid
chest
Do not flare elbows
Elbows should be a little under 90°
at the deepest part of the pushups,
chest should almost touch floor
Hand assisted shrimp
squats:
Hold opposite leg and pull back till it
is almost in line with upper body
Use other hand for assistance/balance
Knee should touch floor during the
deepest part of the squat
Core engaged throughout the squat
Hand assisted nordic curls:
Try to go down as far as possible
before catching yourself with hands
Aim to do most of the concentric
movement with your hamstrings
and not the pushup
Engage your core and aim to do
movement without pelvic tilt if you
are strong enough
Keep legs wedged under something
heavy such as a couch
Hand assisted pistol squats:
Keep opposite leg outstretched throughout
the squat
Use hand on side of extended leg for balance
and the opposite side for assistance
Extended leg should be parallel to the floor
during the deepest portion of the squat
If you lack hamstring flexibility do them on
an elevated surface
Elevated Single leg calve
raises:
Use a wall for balance
Pause for one second at the top
Pause for two seconds at the
bottom and make sure you feel the
calve stretch
Don't use momentum and go slow
and controlled