Starting with the basics, anyone can begin their calisthenics routine.
However, as you move to more advanced levels, the challenge grows.
It becomes a pursuit of pushing physical limits, combining strength, agility, and coordination in unique ways.
This guide will help you learn calisthenics step by step, introducing more complex skills as you progress in this exciting discipline.
From Beginner to Pro: Introduction to Calisthenics
Moving forward in calisthenics, the complexity of exercises increases exponentially.
For instance, attempting the first one-arm pull-up represents a true test of strength and technique.
This movement, along with others like the muscle-up, requires not only brute strength but also precise muscle coordination and control.
Every athlete, regardless of their level, may face plateaus or feel overwhelmed by the complexity of certain techniques.
However, overcoming these obstacles can lead to immense satisfaction and further growth in the practice.
In addition to the aforementioned one-arm pull-up, other movements truly challenge strength, endurance, and technique.
The Planche, for example, where the body is suspended only by the hands, demands incredible core strength and complete control.
The Front Lever, with the athlete horizontally suspended and supported only by the hands, is another exercise that tests arm and core strength equally.
Then there is the one-arm vertical, or the “one-arm handstand,” which requires exceptional strength as well as extreme balance and coordination.
These are just a few examples, but in reality, every step forward in Calisthenics brings new challenges and new peaks to conquer.
The Benefits of an Advanced Calisthenics Workout Routine
Advanced calisthenics exercises represent a higher tier in bodyweight training.
While the general benefits of Calisthenics are widely acknowledged, diving deeper into advanced routines provides even more targeted and specific advantages.
Selective Muscle Strengthening: Imagine mastering moves like the planche, front lever, or human flag. These exercises target specific muscle groups that basic routines often miss, sculpting a more defined and powerful physique.
Extended Muscle Endurance:
Advanced calisthenics pushes your muscles to endure longer, making exercises like these perfect for boosting your stamina and resilience.
Balance and Proprioception: Perfecting a handstand push-up or a one-arm pull-up isn’t just a party trick; it significantly enhances your balance and helps you become more aware of your body’s positioning in space.
Dynamic Flexibility: The complex movements involved challenge your joints and tendons, pushing your flexibility to new, dynamic levels far beyond what static stretches can offer.
Inter-Muscular Coordination: These exercises demand perfect harmony between different muscle groups, refining your overall body coordination and making your movements more fluid and efficient.
Posture Improvement: Advanced calisthenics helps correct muscle imbalances and heightens your postural awareness, leading to a better, more confident posture.
Mental Strengthening: The difficulty and complexity of these exercises require unwavering determination, focus, and mental toughness, fortifying both your body and mind.
Utilizing Calisthenics for Muscle Mass Development
Calisthenics emphasizes building muscle mass through progression techniques, moving away from the traditional focus on mere repetitions.
But how can a progression system aid in muscle growth?
Progressions in calisthenics focus on increasing the intensity and complexity of an exercise rather than just raising the repetition count.
For instance, once an athlete masters a certain number of standard push-ups, they won’t simply increase the repetitions.
Instead, they will transition to a more advanced variation, like the archer push-up or the one-arm push-up.
This approach consistently challenges the body in new ways, creating a constant stimulus for muscle growth.
Each progression introduces a new level of challenge, requiring greater muscle activation and fiber recruitment.
As a result, the body responds by adapting and growing.
This increasing muscle resistance, combined with proper technical execution, ensures every muscle fiber is engaged, thus maximizing gains in terms of mass and strength.
Furthermore, working through progressions ensures the athlete builds a solid foundation, reducing the risk of injuries and ensuring balanced and harmonious muscle growth.
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SUMMARY In the context of calisthenics, progressions are not merely a means to increase exercise difficulty, but they serve as a roadmap to ensure the athlete grows in a balanced and safe manner. Without well-structured progressions, there’s a risk of prematurely attempting advanced movements, thereby increasing the likelihood of injuries. On the contrary, by following progressions, the athlete gradually strengthens not only the major muscle groups but also the smaller and often overlooked ones, ensuring even and harmonious growth. |
Combining Calisthenics with Other Training Methods
While advanced calisthenics is already a powerful training method, you can boost its effectiveness even more by adding weights and cardio activities to your routine.
Weight Lifting:
Calisthenics focuses on building relative strength and improving motor skills.
By adding weight lifting, you can gain additional strength and muscle mass that bodyweight exercises alone might not achieve.
Incorporating barbells and dumbbells into your workouts helps bridge any gaps in muscle strength, creating a balance between functional and raw strength.
Cardio:
Calisthenics naturally provides a great cardio workout.
However, adding specific cardio sessions like running, cycling, swimming, or jump rope can further improve your endurance and aerobic capacity.
This not only supports more intense calisthenics sessions but also aids in recovery and helps maintain a low body fat percentage.
Useful Tools and AccessoriesParallettes: These small elevated supports are perfect for exercises like L-sits, handstands, and varied push-ups. They provide greater elevation, allowing for a wider range of motion and emphasizing specific muscle groups. Gymnastics Rings: Flexible and dynamic, rings enable a wide range of exercises, from basic ones like pull-ups to more advanced moves like ring muscle-ups or planches. The instability of the rings adds an extra layer of difficulty, enhancing core strength and overall stability. Resistance Bands: These elastic bands are highly versatile and can be used to add resistance or assistance in various exercises. For example, they can be employed to aid in pull-ups or make push-ups more challenging. Pull-Up Bars: Essential for Calisthenics practitioners, pull-up bars are perfect for exercises like pull-ups, chin-ups, and muscle-ups. There are wall-mounted, ceiling-mounted, or free-standing options available based on your needs and available space. Stability Bars: These are excellent for balance exercises and strengthening stabilizer muscles. Used in conjunction with movements like squats or lunges, they can significantly intensify your training. |
Types of Progressions
Within Calisthenics, progressions are not just a simple list of exercises to perform sequentially.
They represent a strategic pathway outlined to develop specific skills and competencies.
These generally fall into the following categories:
Strength Progressions:
These focus on muscle strengthening and endurance.
A classic example involves push-ups.
A beginner might start with knee push-ups, which reduce the amount of body weight to lift.
Once mastered, they can progress to standard push-ups and subsequently advance to more challenging variations like one-arm push-ups.
Balance Progressions:
Balance is crucial in Calisthenics, especially in exercises that require supporting the body in unusual positions.
A typical example is the handstand or vertical position.
Athletes might begin by using a wall for support and gradually reduce dependency on it, working toward a fully independent handstand.
Flexibility Progressions:
While Calisthenics is often associated with strength and balance, flexibility plays a crucial role in many advanced techniques.
These progressions could start with basic stretching and evolve into specific exercises aimed at achieving goals such as a full split, contributing to a greater range of motion and injury prevention.
Fundamental Exercises and Their Progressions
Calisthenics, like any sports discipline, has some foundational exercises that, once mastered, open the door to more advanced and technically demanding variations.
Here’s an overview of basic movements and their progressions:
- Push-ups: This exercise, targeting the chest, shoulders, and triceps, offers multiple variations for all levels. You start with knee push-ups, ideal for beginners. Once you gain confidence, you move on to standard push-ups. Diamond push-ups then challenge triceps and core strength. Finally, for the daring, one-arm push-ups are a true test of balance and strength.
- Pull-ups: Primarily targeting the back and biceps. You begin with assisted pull-ups, using bands or a specialized machine. Next, you transition to standard pull-ups, lifting your entire body weight. Chin-ups put greater emphasis on the biceps. Finally, muscle-ups combine a pull-up and a push-up, requiring significant strength and coordination.
- Squats: Essential for strengthening the legs and glutes. Standard squats are the foundation, focusing on proper technique and posture. Bulgarian split squats introduce an element of instability, working one leg at a time. Pistol squats, on the other hand, combine strength, balance, and flexibility in a complex single movement.
- Dips: Excellent for triceps, chest, and front deltoids. Bench dips are a good starting point, allowing you to adjust the difficulty by varying leg extension. Subsequently, parallel bar dips require greater core strength. Finally, ring dips are the advanced version, with a particular focus on instability and muscle control.
Planks are More Than Just a Basic Exercise for Beginners
The plank might look simple, but it’s a powerful move for strengthening your core and improving your posture.
Plus, it lays a solid foundation for more advanced exercises.
Don’t think of planks as just a beginner’s exercise.
With various modifications and progressions, planks can challenge even advanced athletes.
Beyond the traditional front plank, you can try side planks, planks with limb lifts, and many other variations.
What makes planks so effective is their ability to engage a wide range of muscles simultaneously, giving you a thorough and comprehensive workout.
Planks not only build core strength but also improve muscle endurance, stability, and coordination.
By regularly incorporating planks and their variations into your calisthenics routine, you’ll create a strong base for further progressions.
This will boost your overall strength and enhance your athletic performance.
Complete Guide to Advanced Calisthenics Exercises
CHEST – Push-Up Variations:
| Exercise | Description |
|---|---|
| One-arm push-up | Push-up with one hand behind your back |
| Pseudo planche push-ups | Hands near hips, shifting weight forward |
| Archer push-ups | One arm extends, the other does the push-up |
| Decline one-arm push-up | Feet elevated, one-arm push-up |
| Typewriter push-ups | Lower body, move side to side at the bottom |
| Diamond planche push-ups | Hands form a diamond, shift weight forward |
BACK – Pull-up Variations:
| Exercise | Description |
|---|---|
| One-arm pull-up | Pull-up with one arm |
| Archer pull-ups | One arm pulls, the other stays extended |
| Muscle-ups | Explosive pull-up transitioning to a dip |
| L-sit pull-ups | Pull-up with legs in an “L” shape |
| Wide-grip pull-ups | Pull-up with hands wider than shoulders |
| Commando pull-ups | Pull-up facing perpendicular to the bar |
SHOULDERS – Handstand & Planche Variations:
| Exercise | Description |
|---|---|
| Handstand push-ups | Push-ups in a handstand position |
| Piked push-ups | Push-up with hips piked, feet on the ground |
| 90-degree push-ups | Handstand to planche push-up |
| Tuck planche push-ups | Push-ups in a tuck planche position |
| Tuck planche | Beginner planche with legs tucked |
| Advanced tuck planche | Flat back, legs tucked |
| Straddle planche | Legs wide, body parallel to the ground |
| Full planche | Body parallel, legs together and straight |
QUADRICEPS, GLUTES & HAMSTRINGS – Squat Variations:
| Exercise | Description |
|---|---|
| Pistol squats | Single-leg squat, one leg extended forward |
| Jumping pistol squats | Dynamic pistol squat with a jump |
| Skater squats (curtsy squats) | Single-leg squat, non-supporting leg diagonally behind |
| Elevated pistol squats | Pistol squat with non-supporting foot elevated behind |
| Deep step-ups | Step-ups to a higher elevation |
| Sissy squats | Quad-dominant squat with heels lifting off the ground |
| Advanced shrimp squats | Single-leg squat with the non-supporting leg behind |
CALVES:
| Exercise | Description |
|---|---|
| One-leg calf raises | Single-leg exercise to target calf muscles |
| Tuck jumps | Explosive plyometric exercise |
| Depth jumps | Plyometric exercise for power and explosiveness |
TRICEPS – Dip Variations:
| Exercise | Description |
|---|---|
| Impossible Dips | Challenging dip emphasizing triceps and shoulders |
| Deep ring dips | Dips on rings for a deeper range of motion |
| One-arm dips | Dip using only one arm |
| Korean dips | Dips with body in front of the bars |
BICEPS – Curl Variations (Using Bars or Rings):
| Exercise | Description |
|---|---|
| Bodyweight bicep curls (on rings) | Curls using bodyweight with rings |
| Pelican curls (full arm extension on rings) | Intense bicep and forearm workout using rings |
| One-arm bodyweight bicep curl (using a bar) | Single-arm curl using a bar |
FOREARMS AND GRIP:
| Exercise | Description |
|---|---|
| One arm dead hangs | Strengthen grip and forearm by hanging from a bar |
| Fat bar pull-ups | Enhance grip strength using a thicker bar |
| Finger pull-ups | Advanced pull-ups using fewer fingers |
| False grip training (on bar or rings) | Strengthen grip and wrist for moves like muscle-ups |
HIP FLEXORS AND LOWER CORE:
| Exercise | Description |
|---|---|
| Hanging Leg Raises (with extended legs) | Raise legs while hanging from a bar |
| Windshield Wipers | Core exercise rotating legs side to side |
| Skin the Cats | Full-body movement for shoulder mobility, core, and hip flexors |
ABS/CORE (Lever Variations, Flag Variations):
| Exercise | Description |
|---|---|
| Front Lever Raises | Transition from hanging to front lever position |
| Front Lever Holds | Static hold with body parallel to the ground |
| Back Lever Holds | Static hold with body facing downwards |
| Dragon Flags | Advanced core exercise |
| V-sits | Static hold targeting abs and hip flexors |
| L-sit to Planche | Transition from L-sit to planche |
| Human Flag | Static hold with body vertical on a pole |
| Straddle Flag | Variation of human flag with legs spread apart |
GLUTES AND HAMSTRINGS – Bridge Variations:
| Exercise | Description |
|---|---|
| Bridge Push-ups | Bridge with a pushing motion |
| One-leg Bridges | Bridge emphasizing one side at a time |
| Elevated Bridges | Bridge with feet on an elevated surface |
LOWER BACK – Back Extensions & Variations:
| Exercise | Description |
|---|---|
| Superman Holds | Isometric exercise mimicking Superman’s flying position |
| Reverse Hyperextensions | Lower back and glutes exercise using an elevated surface |
| Arch Body Holds | Isometric hold for the entire posterior chain |
MOBILITY AND FLEXIBILITY – Advanced Stretching:
| Exercise | Description |
|---|---|
| Pancake Stretch | Targets adductors, hamstrings, and lower back |
| Front Splits | Deep stretch for hamstrings and hip flexors |
| Middle Splits | Deep stretch for inner thigh muscles |
| Bridge Stretch with Rotation | Enhances thoracic mobility and stretches the anterior chain |
A Step-by-Step Guide to Calisthenics Progressions
Here are some progression exercises for each of the advanced movements I mentioned in the previous section:
One-arm push-up Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard push-ups | 3×12-15 | 8-12 months |
| Wide push-ups | 3×10-12 | – |
| Diamond push-ups | 3×8-10 | – |
| Archer push-ups | 3×5-8/arm | – |
| Assisted one-arm push-ups | 3×5/arm | – |
Pseudo planche push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard push-ups | 3×12-15 | 5-8 months |
| Diamond push-ups | 3×10-12 | – |
| Planche leans | 3×20-30s | – |
| Feet-elevated pseudo-planche push-ups | 3×8-10 | – |
Archer push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard push-ups | 3×12-15 | 3-5 months |
| Wide push-ups | 3×10-12 | – |
| Side-to-side push-ups | 3×8-10 | – |
Decline one-arm push-up Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Decline push-ups | 3×12-15 | 10-14 months |
| Decline diamond push-ups | 3×8-10 | – |
| Decline archer push-ups | 3×5-8/arm | – |
| Assisted decline one-arm push-ups | 3×5/arm | – |
Typewriter push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard push-ups | 3×12-15 | 4-6 mo. |
| Wide push-ups | 3×10-12 | – |
| Side-to-side push-ups | 3×8-10 | – |
Diamond planche push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Diamond push-ups | 3×12-15 | 6-9 mo. |
| Planche leans | 3×20-30s | – |
| Pseudo planche push-ups | 3×8-10 | – |
| Feet-elevated pseudo-planche push-ups | 3×6-8 | – |
One-arm pull-up Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard pull-ups | 3×8-12 | 12-18 mo. |
| Assisted one-arm static holds | 3×10-20s/arm | – |
| Negative one-arm pull-ups | 3×3-5/arm | – |
| Assisted one-arm pull-ups | 3×3-5/arm | – |
Archer pull-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard pull-ups | 3×8-12 | 6-9 mo. |
| Side-to-side pull-ups | 3×5-8 | – |
| Wide pull-ups | 3×5-8 | – |
Muscle-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard pull-ups | 3×8-12 | 9-12 mo. |
| Deep dips | 3×8-12 | – |
| Explosive pull-ups | 3×5-8 | – |
| Assisted muscle-ups | 3×3-5 | – |
L-sit pull-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Knee raise pull-ups | 3×8-10 | 5-7 mo. |
| L-sit holds (floor or bars) | 3×15-30s | – |
| Half L-sit pull-ups | 3×6-8 | – |
Wide-grip pull-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard pull-ups | 3×8-12 | 4-6 mo. |
| Wide grip hangs | 3×20-30s | – |
Commando pull-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard pull-ups | 3×8-12 | 5-7 mo. |
| Alternating grip pull-ups | 3×6-8 | – |
| Side-to-side pull-ups | 3×6-8 | – |
Handstand push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Piked push-ups | 3×8-12 | 6-9 mo. |
| Wall-assisted handstand hold | 3×20-40s | – |
| Wall-assisted handstand push-ups | 3×4-8 | – |
| Free-standing handstand push-ups | 3×3-6 | – |
Piked push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Standard push-ups | 3×12-15 | 3-5 mo. |
| Decline push-ups | 3×8-12 | – |
| Elevated piked push-ups | 3×6-10 | – |
90-degree push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Piked push-ups | 3×8-12 | 9-12 mo. |
| Handstand push-ups | 3×4-8 | – |
| 90-degree handstand hold | 3×10-20s | – |
Tuck planche push-ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Frog stand | 3×20-40s | 7-9 mo. |
| Tuck planche hold | 3×10-20s | – |
| Tuck planche push-ups | 3×3-6 | – |
Tuck planche Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Frog stand | 3×20-40s | 6-8 mo. |
| Tuck planche hold | 3×10-20s | – |
Advanced tuck planche Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Tuck planche | 3×20-30s | 8-12 mo. |
| Advanced tuck planche hold | 3×10-20s | – |
Straddle planche Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Advanced tuck planche | 3×20-30s | 12-18 mo. |
| Straddle planche hold | 3×8-15s | – |
Full planche Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Straddle planche | 3×10-20s | 18-24+ mo. |
| Full planche hold | 3×5-10s | – |
Pistol Squats Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Bodyweight squats | 3×15-20 | 1-2 mo. |
| Assisted pistol squats (using a pole or wall) | 3×8-12 | – |
| Box pistol squats (to a bench or chair) | 3×8-12 | – |
| Pistol squats | 3×5-10 | – |
Jumping Pistol Squats Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Pistol squats | 3×5-10 | 3-6 mo. |
| Box jumps | 3×8-12 | – |
| Jumping pistol squats | 3×5-8 | – |
Skater Squats (Curtsy Squats) Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Lunges | 3×10-15 each leg | 2-4 mo. |
| Bulgarian split squats | 3×8-12 each leg | – |
| Skater squats | 3×8-12 each leg | – |
Elevated Pistol Squats Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Pistol squats | 3×5-10 | 3-6 mo. |
| Elevated bodyweight squats | 3×8-12 | – |
| Elevated pistol squats | 3×5-8 | – |
Deep Step-Ups Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Step-ups (knee height) | 3×10-15 each leg | 2-4 mo. |
| Deep step-ups (hip height) | 3×8-12 each leg | – |
Sissy Squats Progression
| Exercise | Sets x Reps/Duration | Est. Time |
| Bodyweight squats with heel raise | 3×10-15 | 2-3 mo. |
| Assisted sissy squats (using a pole) | 3×8-12 | – |
| Sissy squats | 3×5-10 | – |
Advanced Shrimp Squats Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Shrimp squats (knee touch) | 3×8-12 each leg | 3-6 mo. |
| Advanced shrimp squats (knee to floor) | 3×5-8 each leg | – |
One-leg Calf Raises Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Double leg calf raises (flat ground) | 3×20-30 | 1-2 mo. |
| Double leg calf raises (on the elevated surface) | 3×15-25 | – |
| One-leg calf raises (flat ground) | 3×10-20 | – |
| One-leg calf raises (on an elevated surface) | 3×10-15 | – |
Tuck Jumps Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Bodyweight squats | 3×15-20 | 1-2 mo. |
| Jump squats | 3×10-15 | – |
| High knees (dynamic) | 3×20-30 seconds | – |
| Tuck jumps | 3×8-12 | – |
Depth Jumps Progression:
| Exercise | Sets x Reps/Duration | Est. Time |
| Box jumps (medium height) | 3×8-12 | 2-4 mo. |
| Box jumps (higher height) | 3×6-10 | – |
| Controlled depth drops (stepping off a box and landing softly) | 3×6-10 | – |
| Depth jumps (jumping immediately upon landing) | 3×5-8 | – |
Impossible Dips Progression:
| Exercise | Sets x Reps | Est. Time |
| Parallel bar dips | 3×8-12 | 1-2 mo. |
| Straight bar dips | 3×6-10 | – |
| Archer dips (on parallel bars) | 3×5-8 | – |
| Impossible dips (using assistance) | 3×3-6 | – |
| Impossible dips | 3×3-5 | – |
Deep Ring Dips Progression:
| Exercise | Sets x Reps | Est. Time |
| Parallel bar dips | 3×8-12 | 1-2 mo. |
| Ring dips with stable rings | 3×6-10 | – |
| Ring dips with slight turning out at the top | 3×6-8 | – |
| Deep ring dips (using assistance if needed) | 3×4-6 | – |
One-arm Dips Progression:
| Exercise | Sets x Reps | Est. Time |
| Parallel bar dips | 3×10-15 | 1-2 mo. |
| Weighted dips | 3×6-10 | – |
| Assisted one-arm dips (using a band or light support) | 3×4-6 | – |
| One-arm dips | 3×2-4 | – |
Korean Dips Progression:
| Exercise | Sets x Reps | Est. Time |
| Parallel bar dips | 3×8-12 | 1-2 mo. |
| Straight bar dips (with chest facing the bar) | 3×6-10 | – |
| Korean dips with feet touching the ground | 3×5-8 | – |
| Korean dips (full range without feet support) | 3×4-6 | – |
Bodyweight Bicep Curls (on rings) Progression:
| Exercise | Sets x Reps | Est. Time |
| Australian pull-ups | 3×8-12 | 1-2 mo. |
| Close-grip Australian pull-ups | 3×6-10 | – |
| Bicep curls using TRX or low bar | 3×6-8 | – |
| Bodyweight bicep curls (on rings) | 3×5-8 | – |
Pelican Curls (full arm extension on rings) Progression:
| Exercise | Sets x Reps | Est. Time |
| Ring push-ups | 3×8-12 | 1-2 mo. |
| Skater push-ups on rings | 3×6-10 | – |
| Negative pelican curls | 3×3-5 (slow descent) | – |
| Pelican curls (full arm extension) | 3×3-5 | – |
One-arm Bodyweight Bicep Curl (using a bar) Progression:
| Exercise | Sets x Reps | Est. Time |
| Bodyweight bicep curls (two arms on a bar) | 3×8-10 | 1-2 mo. |
| Assisted one-arm bicep curls (using the off-hand as little as possible) | 3×5-8 per arm | – |
| One-arm bodyweight bicep curl negatives | 3×3-5 per arm | – |
| One-arm bodyweight bicep curl | 2×3-4 per arm | – |
One-arm Dead Hangs Progression:
| Exercise | Sets x Time | Est. Time |
| Two-arm dead hangs | 3×30-45 seconds | 1 mo. |
| Assisted one-arm dead hangs (using a band or off-hand) | 3×20-30 seconds per arm | 1-2 mo. |
| One-arm dead hangs | 3×10-20 seconds per arm | – |
Fat Bar Pull-ups Progression:
| Exercise | Sets x Reps | Est. Time |
| Standard pull-ups | 3×8-12 | 1-2 mo. |
| Pull-ups holding a towel (to increase grip difficulty) | 3×6-8 | – |
| Fat bar pull-ups | 3×5-8 | – |
Finger Pull-ups Progression:
| Exercise | Sets x Reps | Est. Time |
| Standard pull-ups | 3×8-12 | 1-2 mo. |
| Pull-ups with fewer fingers (e.g., 4 fingers) | 3×6-8 | 1 mo. |
| Pull-ups with even fewer fingers (e.g., 3 fingers) | 3×5-7 | 1 mo. |
| Finger pull-ups (using only 2 fingers) | 3×3-5 | – |
False Grip Training (on bar or rings) Progression:
| Exercise | Sets x Time/Reps | Est. Time |
| Standard pull-ups | 3×8-12 | 1 mo. |
| False grip hangs | 3×20-30 seconds | 1 mo. |
| False grip pull-ups | 3×5-8 | 1-2 mo. |
| Advanced movements using false grip (e.g., muscle-ups) | Progress as appropriate | Varies |
Hanging Leg Raises (with extended legs) Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Knee Raises (hanging) | Init. | 3×10-15 | 1-2 mo. |
| L-sit Holds (hanging) | Int. | 3×10-20 seconds | 1-2 mo. |
| Hanging Leg Raises (legs bent at 90°) | Adv. | 3×8-12 | 1-2 mo. |
| Hanging Leg Raises (with extended legs) | Mast. | 3×8-12 | – |
Windshield Wipers Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Leg side swings (hanging) | Init. | 3×8-12 per side | 1-2 mo. |
| Half Windshield Wipers (legs at 90°) | Int. | 3×8-12 | 2-3 mo. |
| Windshield Wipers | Mast. | 3×6-10 | – |
Skin the Cats Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Tuck Front Lever Raises | Init. | 3×5-8 | 2-3 mo. |
| Tuck Back Lever Raises | Int. | 3×5-8 | 2-3 mo. |
| Skin the Cats | Mast. | 3×3-6 | – |
Front Lever Raises Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Tuck Front Lever Raises | Init. | 3×5-8 | 2-3 mo. |
| Adv. Tuck Front Lever Raises | Int. | 3×5-8 | 2-3 mo. |
| Straddle Front Lever Raises | Adv. | 3×3-6 | 3-4 mo. |
| Front Lever Raises | Mast. | 3×3-6 | – |
Front Lever Holds Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Tuck Front Lever Holds | Init. | 3×10-20 seconds | 2-3 mo. |
| Advanced Tuck Front Lever Holds | Int. | 3×15-25 seconds | 2-3 mo. |
| Straddle Front Lever Holds | Adv. | 3×10-20 seconds | 3-4 mo. |
| Front Lever Holds | Mast. | 3×5-15 seconds | – |
Back Lever Holds Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Tuck Back Lever Holds | Init. | 3×10-20 seconds | 2-3 mo. |
| Advanced Tuck Back Lever Holds | Int. | 3×15-25 seconds | 2-3 mo. |
| Straddle Back Lever Holds | Adv. | 3×10-20 seconds | 3-4 mo. |
| Back Lever Holds | Mast. | 3×5-15 seconds | – |
Dragon Flags Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Leg Raises (on the floor) | Init. | 3×8-12 | 1-2 mo. |
| Bent-leg Dragon Flags | Int. | 3×5-8 | 2-3 mo. |
| Dragon Flags | Mast. | 3×3-6 | – |
V-sits Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| L-sits | Init. | 3×10-20 seconds | 2-3 mo. |
| Tuck V-sits | Int. | 3×10-20 seconds | 2-3 mo. |
| V-sits | Mast. | 3×5-15 seconds | – |
L-sit to Planche Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| L-sits | Init. | 3×10-20 seconds | 2-3 mo. |
| Tuck Planche | Int. | 3×10-20 seconds | 2-3 mo. |
| L-sit to Planche | Mast. | 3×5-8 | – |
Human Flag Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Flagpole holds (vertical position) | Init. | 3×10-20 seconds | 3-4 mo. |
| Straddle Human Flag | Int. | 3×5-10 seconds | 4-6 mo. |
| Human Flag | Mast. | 3×3-8 seconds | – |
Straddle Flag Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Side Planks | Init. | 3×20-40 seconds | 1-2 mo. |
| Elevated Side Planks | Int. | 3×20-40 seconds | 1-2 mo. |
| Straddle Flag | Mast. | 3×3-8 seconds | – |
Bridge Push-Ups Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Glute Bridges | Init. | 3×10-15 | 1-2 mo. |
| Half Bridge Push-Ups (with support) | Int. | 3×5-10 | 2-3 mo. |
| Bridge Push-Ups | Mast. | 3×5-10 | – |
One-leg Bridges Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Glute Bridges | Init. | 3×10-15 | 1-2 mo. |
| Bridge Hold (with two legs) | Int. | 3×10-20 seconds | 2-3 mo. |
| One-leg Bridges | Mast. | 3×5-10 per leg | – |
Elevated Bridges Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Glute Bridges | Init. | 3×10-15 | 1-2 mo. |
| Bridge Push-Ups | Int. | 3×5-10 | 2-3 mo. |
| Elevated Bridges | Mast. | 3×5-10 | – |
Superman Holds Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Prone Cobra Pose | Init. | 3×20-30 seconds | 1-2 mo. |
| Prone Back Extension (hands-on temples) | Int. | 3×10-15 | 2-3 mo. |
| Superman Holds | Mast. | 3×20-40 seconds | – |
Reverse Hyperextensions Progressions:
| Exercise | Prog. | Sets x Reps | Est. Time |
| Leg Lifts (lying face down) | Init. | 3×10-15 | 1-2 mo. |
| Elevated Leg Lifts (using a bench) | Int. | 3×8-12 | 2-3 mo. |
| Reverse hypers. | Mast. | 3×10-15 | – |
Arch Body Holds Progressions:
| Exercise | Prog. | Sets x Time | Est. Time |
| Arch Body Rocks | Init. | 3×10-15 | 1-2 mo. |
| Extended Arch Body Hold (arms & legs elevated slightly) | Int. | 3×15-30 seconds | 2-3 mo. |
| Arch Body Holds | Mast. | 3×20-50 seconds | – |
Conclusion
Every progression, every challenge overcome, represents a step forward not only in physical strength but also in mental discipline.
The art of body movement is a continuous path of discovery, adaptation, and growth.
Regardless of the starting point or ultimate goal, the beauty of calisthenics lies in the journey itself and the lessons learned along the way.
FAQs
Does proper breathing improve performance in progressions?
Breathing is a crucial element for improving performance in calisthenics progressions. During the execution of complex and advanced movements, the body requires more oxygen to fuel the muscles and provide energy.
Can I quickly move on to more advanced exercises if I feel strong?
Even if you feel strong, increasing the difficulty too quickly can lead to overtraining or injuries. It’s essential to give your body time to adapt.
How important is mobility in calisthenics?
Mobility is crucial. Focusing solely on strength without developing good mobility can lead to a limited range of motion and potential muscle imbalances.
Can I combine calisthenics with other forms of training?
Absolutely. Incorporating calisthenics with other training methods, like weightlifting or cardio, can provide a well-rounded fitness routine and optimize results.
