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Beginners Calisthenics Program - 8 Week

This program is designed for someone who has never strength trained before upto someone who can complete a set of 5 pull-ups and 5 dips.


The program is a 3 day a week full body program utilising pull-ups, push-ups, dips, pike push-ups, rows, pistol squats and progressions of these exercises alongside core work. You can run the program multiple times – progressions can be altered within the program, so it is scaled for your current strength level. Once you have run the program once you can reset the program from the start point with harder progressions than you ran it with the first time.


It’s designed to build strength in fundamental movement patterns that will set you up well for skill work in the future (muscle-ups, handstand push-ups, levers etc.) but can equally be used by someone who has no desire to achieve calisthenics skills but wants to use calisthenics as their resistance training modality.

Beginners Calisthenics Program - 8 Week

  • This is a downloadable program. You receive a program file with your 8 weeks of sessions - sets and reps pre populated and you alter the difficulty of the exercises depending on your level.

    Video demonstrations of all exercises that you can access within the program file while you train.

    It also comes with a detailed instructional video on how to use the file, how to re run the program multiple times and explanation of concepts used within the program.

  • A detailed breakdown of everything needed and where to purchase some inexpensive pieces of equipment is explained within the instructions but at a glance you'll need:

    - A gym or calisthenics park with dip station and pull-up bar

    - Gymnastics rings

    - A set of resistance bands

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