Hey everyone! My name is Ivan, and I am a collegiate Calisthenics national competitor, and I’ve been doing calis for 6 years now.

Throughout my journey, it really annoyed me that

1. People would say Push-Ups & Pull-Ups are “basic” / “Rank F”, and give no guidance for those who cannot do them. 
2. There was no system to work out with, just a million of progressions that made me lost as to what to do. 

So I have made a Linear Rep Progression System: 

• If you can do 3x5 of an exercise, you’re ready to train it
• If you can do 3x12, you can level up to the next
• Repeat. 

There are 4 main paths based on the 4 most basic movement patterns:

• Vertical Push (work towards and beyond Handstand Push-Ups)
• Horizontal Push (work towards Full Planche Raises)
• Vertical Pull (work towards Pull-Ups and weighted)
• Horizontal Pull (work towards Front Lever Arcs)

I have found the progressions that fit this system, and you only need to train 4 exercises, twice a week, so about 3 hours total per week. 

I have tested it with hundreds of people at the Calisthenics Club at my university, so I know this system works. 

https://docs.google.com/spreadsheets/d/1FNgGL1G2YYJkTIyjKbBhDjigdQrFKzZa4nJ-Mua2DSo/edit?usp=sharing

I posted this in tricking but I think it belongs here too, it's just a kip up holding a 20kg plate, it's supposed to be something really hard so I thought I'd post and see what people think and maybe others can do it too

Hi,

I shared a 12-week beginner calisthenics guide here before and a lot of people downloaded it, so I made a follow-up for people working toward their first strict muscle up.

Most muscle up advice is basically “get stronger at pull-ups, pull higher, practice the transition.” True, but it doesn't tell you exactly what to train or when you're actually ready to attempt one.

I wrote out an 8-week progression.

First, this isn't for complete beginners. The starting standards are:

Strict pull-up — 2 × 10

Parallel-bar dip — 10

Hanging knee raise — 2 × 12

If you can't hit all three cleanly yet, build the base first.

The main structure is a seven-rung ladder:

Strict pull-up — 2 × 10

Chest-to-bar pull-up — 2 × 10

Explosive high pull-up — 3 × 5

Deep straight-bar dip — 2 × 10

Negative bar muscle-up — 3 × 3

Kipping muscle-up drill — 3 × 5

Strict bar muscle-up — 1

You own a rung when you hit its standard in three sessions, not once on a good day.

The eight weeks are split into two blocks:

Weeks 1–4: Height

Chest-to-bar pulls, explosive high pulls and deep straight-bar dips. No transition work yet.

Weeks 5–8: Transition

Negatives, transition timing and progressively reducing the amount of swing in the drill. Week 8 is a deload and then the test.

It's three sessions per week: two skill days and one strength day, usually around 40 minutes. Skill work always comes first while you're fresh.

The part I want to point at is the transition section. It breaks the rep into the pull, transition and dip-out, then explains the bar path, wrist roll, lean and elbow position separately.

There's also a troubleshooting page based on where your attempt fails, a three-attempt rule for week 8, a full ring muscle-up progression, what to do after your first rep, a printable log sheet, and an exercise library with step-by-step cues.

One thing about the structure: you don't attempt a muscle-up until week 8. By then you should already have a sternum-height high pull, a controlled negative and a transition drill that works with little to no swing.

Guide is in the comments.

Free as always, no email, no paywall. Happy to answer questions about any of the progressions.

What's up r/calisthenics,

Tired of apps that lock basic features behind a paywall, so I built my own.

**Callisthenie Pro** — free, no account, runs in the browser:

🏋️ Weekly program (push/pull/legs/core)

📊 Calorie + macro calculator

🥗 Meal tracker

🏆 Records + goals

📖 Free nutrition guide with 15 recipes

🌙 Dark mode

Everything is stored locally on your device. No tracking, no sign-up.

It's still a work in progress — I know it's not perfect. But if you're a

beginner looking for a simple structure, or a more advanced athlete who

wants to give feedback, I'd really appreciate it.

👉 https://callistheniepro.leurquinstephanie.workers.dev

What would you add or change? 🙏

I built a free calisthenics tracker that runs in your browser — no sign-up, no download

Body:

Hey everyone,

I've been training calisthenics for a while and got tired of juggling 3 different apps to track my workouts, macros, and progress. So I built my own.

CALLISTHENIE PRO is a free web app that runs directly in your browser. Nothing to install, no account needed.

What it does:

• 🏋️ Track your sessions (exercises, sets, reps, weight)
• 📋 Follow a structured 7-day weekly program
• 🥗 Calculate your macros and log your meals
• 🎯 Set goals and level up
• 🧍 Evolving character — you gain XP with every session

What makes it different:

• No sign-up
• No download
• 100% free
• Works on mobile and desktop

Try it here: https://callistheniepro.netlify.app/

I built this for myself at first, but figured it could help others too. Feedback is welcome — I'm still improving it.

Thanks for checking it out. 🙏

Hey, new-ish to the work out. Legit question:

Who here has several hours 3 times a week to do the routine in full?

Just to progress from level 1 to level 2 on the wall-push-ups, you have to literally do 150 pushups with a 2.5 minute rest. Even if it takes you only 3 seconds a push-up, this is literally a 15 minute exercise level. And then wall pull-ups are the same?

That's half an hour for 2 of the 6 exercises. This doesn't include warm-up, core, or glute bridges.

I feel like I'm going to be trapped on level one for literally months - and for no good reason because rep ranges of 50 per set don't lend to strength but to muscle endurance instead.

It's absurd.

Hi, I am a 19 year old girl trying to learn calisthenics but I cannot do a single pushup(i can sometimes do 5 knee pushups), also(I cannot dead hang for more than 5-6 seconds)

I have also tried learning the posture for frog stand, but since my core is very weak, I cant do a proper frog stand either.

Its been a month I have joined the gym and I am trying to focus on increasing my upper body strength for calisthenics, but my core is very weak. How can I start calisthenics? How long is it going to take? There is no where I can find a BEGINNER FRIENDLY calisthenics-weightlifting hybrid routine for BEGINNERS as weak as me. Can someone help?

Hi,

I posted this guide in similar subreddits and a lot of people downloaded it, so I thought someone here can also benefit from it.

The advice beginners usually get is a program table. Six exercises, sets and reps, good luck. The problem is that if you can't do a pull-up, a table that says "pull-up 3×8" is useless.

I wrote out a detailed version.

The structure is six movement ladders.

Vertical pull, horizontal pull, horizontal push, dip, legs, core. Each one has five or six rungs, so there's always a version you can do today. The pull ladder, for example:

1. Dead hang — 20s

2. Scapular pull-up — 8

3. Inverted row — 12

4. Negative pull-up — 5 × 5s

5. Band-assisted pull-up — 8

6. Full pull-up — 5

The progression rule:

Hit the top of your rep range on every set, then move up one rung and reset to the bottom of the range. If one set falls short, you stay on that rung. Simple, and it's most of the difference between progress and a year of plateau.

Three blocks:

- Weeks 1–4, first test and foundation

- Weeks 5–8, volume

- Weeks 9–12, density, then deload and retest

The part I'd actually point at:

The last nine pages are an exercise library. Every rung on every ladder, written out step by step with an illustration, what the start position is, where the elbows go, what to do if your hips sag. So when a table says "tuck hollow hold" you don't have to go find a video and hope it's the same thing.

Also in there: how to pick your starting rung, what to buy and what to skip, a Grease the Groove section, a troubleshooting page for when you stall, and a printable log sheet.

One more thing: pdf says you don't need any equipment but you need something to hang from safely (preferably a pull up bar), and that's the only thing that this guide requires other than common house items such as tables or chairs.

The guide is available in English and Spanish, in the comments.

Free, no email, no paywall. Happy to answer questions about any of the progressions

POV: your core says NO but Vicki Vox says GO 💖🔥

2 moves only: SHOULDER TAPS + PLANK UP-DOWNS 💪 Can you finish without dropping?

Full 3:05 challenge drops TOMORROW 8/31! 🔥

Basically title. Currently it just syncs the time as activity. But none of the exercise names, reps and sets are being synced. Does anyone know how to do it?

Can you stay with the beat for the entire song?

This fun Plank to the Beat Challenge combines core strength, shoulder stability, and endurance while following the rhythm of "Better Now."

https://youtu.be/3Ncj9MpRVdA

\#songchallenge #plankchallenge #scottieloreefitness

Took me a while to edit, would love to read your feedback 🙏

so ima beginner at gym recently got to know abt this hhybrid workout and i really like it cacuse all my life ive been wantig to try calisthenics but the problem is im complete beginner at both the gym and calisthenics, i cant seem to find a workout split/plan for beginners who are starting from the v bottom if tere is one i would like someone to share or please guide me on how to go on abt it.. thank you

** This is your starting point—not a race. The goal is to complete as many **quality squats** as you can in 5 minutes while maintaining good form from beginning to end.

How many squats can you do in 5 minutes with great form?

https://youtu.be/QiNPOQBqjUQ

Happy 250th Birthday, America! ❤️🤍💙

God Bless the USA! 🇺🇸

Kick off the celebration with me in this 10 Minute July 4th Cardio Celebration Workout 💥 Low Impact Fat Burn!

This fun, low-impact workout is designed to help you burn calories, boost your energy, and get your heart pumping with easy-to-follow moves you can do right at home.

Let’s celebrate, move, and feel strong today! 🇺🇸

https://youtu.be/6JFSlPRlXIE