Bodyweight Beginner

Three full-body calisthenics sessions per week. No equipment needed. Progress to harder variations as you get stronger.

The source app labels this plan as Beginner and places it in Bodyweight.

3 training days per week: Full Body A, Full Body B, Full Body C.

• Push-Up
• Pike Push-Up
• Goblet Squat
• Glute Bridge March
• Plank
• Pull-Up
• Inverted Row
• Bulgarian Split Squat
• Step-Up
• Hollow Hold
• Reverse Barbell Lunge
• Dip
• Side Plank
• Mountain Climbers

• Bodyweight A (Push focus): 35 min, 5 exercises
• Bodyweight B (Pull focus): 35 min, 5 exercises
• Bodyweight C (Legs + Core): 35 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.