Calisthenics Progressions

What is Calisthenics Progressions?

A systematic bodyweight strength training approach built around four foundational movement patterns: push (push-up to planche), pull (pull-up to muscle-up), squat (air squat to pistol), and dip (bench dip to ring dip). Each pattern has a clear progression ladder from absolute beginner to advanced, using leverage and range of motion changes instead of external weights.

Is there evidence for it?

How do you do Calisthenics Progressions?

1. 1.Assess your baseline: test max reps of wall push-ups, Australian/inverted rows, bodyweight squats, and bench dips to determine starting point on each progression ladder
2. 2.Train 3 days per week (push/pull/legs or full body), performing 3-4 sets of 5-12 reps per exercise at your current progression level
3. 3.Push-up progression: wall push-ups -> incline push-ups -> knee push-ups -> full push-ups -> diamond push-ups -> archer push-ups -> one-arm push-up
4. 4.Pull-up progression: dead hangs -> scapular pulls -> band-assisted pull-ups -> negatives (5-second lowering) -> full pull-ups -> chest-to-bar -> weighted pull-ups
5. 5.When you can perform 3 sets of 8-12 reps with good form at one level, progress to the next variation; deload every 4th week

How long does it take?

30-45 minutes, 3 times per week.

Is it hard to start?

beginner_to_advanced.

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