Guide · Calisthenics · 2 min
Calisthenics workout plan for beginners: 3 sessions a week
New to calisthenics? No need to chase the moves you see on Instagram: the foundation is three full-body sessions a week, with exercises you can actually do and progress. Here is Oxa's “Foundations” plan, designed for 0 to 4 pull-ups.
The goal
Build the base for your first pull-up, your first dips and clean push-ups. By the end of the cycle: 1st pull-up, 10 push-ups, 5 dips.
The three sessions
Do them in order, with at least one rest day in between (for example Monday, Wednesday, Friday). Numbers are sets × reps (or seconds for holds).
Session A · Full body · pull
- Wrist circles: 1 × 10, rest 15 s
- Scapular pull-ups: 2 × 8, rest 45 s
- Negative pull-ups: 3 × 4, rest 2 min
- Incline push-ups: 3 × 10, rest 90 s
- Bodyweight squat: 3 × 15, rest 90 s
- Plank: 3 × 30 s, rest 60 s
Session B · Full body · push
- Wrist circles: 1 × 10, rest 15 s
- Inverted row: 3 × 8, rest 90 s
- Bench dips: 3 × 8, rest 90 s
- Walking lunges: 3 × 10, rest 90 s
- Side plank: 3 × 20 s, rest 60 s
- Dead bug: 3 × 10, rest 60 s
Session C · Full body · balance
- Wrist circles: 1 × 10, rest 15 s
- Scapular pull-ups: 2 × 8, rest 45 s
- Negative pull-ups: 3 × 5, rest 2 min
- Push-ups: 3 × 6, rest 90 s
- Bodyweight split squat: 3 × 8, rest 90 s
- Single-leg glute bridge: 3 × 10, rest 90 s
- Leg pull-in: 3 × 10, rest 60 s
How to progress
- Stay within 6 to 12 reps: when all your sets reach the top of the range, move to the harder version of the same movement.
- Keep one or two reps in reserve: technique first, going to failure won't make you progress faster.
- Every 5 to 6 weeks, take a lighter week (half the sets), then retake your level test.
Too easy?
Oxa has an entry test (max pull-ups, push-ups, dips and squats) that places you at the right level: Foundations, Strength or Skills.
