Gain lean muscle and master bodyweight skills with this beginner-friendly calisthenics routine.
Routines in this Program
Skill Refinement
You'll sharpen your body control with focused skill holds — quality reps, clean positions, and real progress you can feel.
Upper Body Push & Pull
You'll build real upper body strength with controlled push-ups and rows — perfect for getting started and feeling confident in your movement.
Rest Day
You'll ease into a gentle, flowing stretch session that leaves your whole body feeling open and refreshed — perfect for a recovery day.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.