Workout Routine
FreeCalisthenics Workout Plan – 3-Day Beginner Bodyweight Routine
Calisthenics workout plan for beginners: three full body days a week, nine bodyweight exercises, no gym needed. It follows the r/bodyweightfitness Recommended Routine. Pull-ups, dips and rows build the upper body, squats and hinges the legs.
Hardy tracks every set for you. Log your reps, and the app raises or lowers your working weights by the rules below. No spreadsheet.
Weekly structure
Train three days a week with a rest day between, for example Monday, Wednesday and Friday. Every session is the same full body calisthenics workout.
- Pair 1: pull-ups and split squats
- Pair 2: dips and single leg deadlifts
- Pair 3: inverted rows and push-ups
- Core: ab wheel, Pallof press, reverse hyperextensions
In a pair, do one set of the first exercise, rest 90 seconds, then one set of the second. Rest 90 seconds and repeat until both have three sets. The core exercises rest 60 seconds.
Progression
Bodyweight exercises progress by reps. Start at a version you can do for three sets of five and add a rep each session.
At three sets of eight, swap in the next harder version from the ladder on this page and start again at five. Hardy logs the reps; you make the swap in the editor.
Pull-ups and dips start with no added weight. Reach three sets of eight and Hardy adds 2.5 kg (5 lb) next time, and you drop back to five. Miss a set and the rep target drops by one.
The Pallof press runs the same way between 8 and 12 reps, in 0.5 kg (1 lb) steps.
Changes from the original
- The Recommended Routine's warm-up and skill work are optional here. The skill section on this page lists them.
- Each ladder slot is set to one rung: split squat, single leg deadlift, inverted row and push-up. Swap rungs in the editor as you progress.
- Ring ab rollouts are the ab wheel. The banded Pallof press is a cable or a band.
- Hardy moves the weight on pull-ups, dips and the Pallof press. The bodyweight slots you move yourself.
Built from the r/bodyweightfitness Recommended Routine, a free community wiki. Hardy is not affiliated with the subreddit or its moderators.
Starting TM is 90% of 1RM.
More official programs
- 3 Day Full Body Workout — the r/Fitness Basic Beginner Routine, 3×5+ with weight added each session
- Greyskull LP — 2×5 + 1×5+ on every lift, bigger jumps on good days
- 2 Day Full Body Workout — every muscle twice a week in two barbell sessions
- Dumbbell Only Workout — full body three times a week with a pair of dumbbells
Guides and tools for this program
- Progressive overload app — how Hardy works out your next weight and lets you review it
- How to track progressive overload — know when to add weight and when to hold
- 3 day workout split — full body, upper/lower/full and PPL compared
- Workout splits: every type explained — pick a split by the days you can train
About this program
What this calisthenics workout plan trains
This calisthenics workout plan trains the whole body three times a week. Each session pairs a pull with a squat, a dip with a hinge, and a row with a push-up. Three core exercises finish it.
Every slot is a ladder of exercises from easy to hard. You train the rung you can do for three sets of five. The table lists the rungs, easiest first.
| Slot | Rungs | In this routine |
|---|---|---|
| Pull | negative pull-up → pull-up → weighted pull-up | pull-up, weight added by Hardy |
| Squat | bodyweight squat → split squat → bulgarian split squat → pistol squat | split squat |
| Dip | negative dip → dip → weighted dip | dip, weight added by Hardy |
| Hinge | single leg deadlift → nordic curl | single leg deadlift |
| Row | inverted row, feet close → inverted row → inverted row, feet raised | inverted row |
| Push | incline push-up → push-ups → diamond push-ups → pike push-up | push-ups |
| Core | plank → ab wheel; Pallof press; reverse hyperextension | ab wheel, Pallof press, reverse hyperextension |
The full body calisthenics workout, three days a week
A full body calisthenics workout three days a week gives each muscle 48 hours to recover. The pairs save time: one set of pull-ups, rest 90 seconds, one set of split squats, rest 90 seconds, repeat.
Expect 45 to 60 minutes with the warm-up. Beginners who cannot do a pull-up or a dip yet start on the negative rung and still train every slot.
Calisthenics for beginners: how to start
Calisthenics for beginners starts with finding your rung, not with a 30-day challenge. Here is how to start calisthenics with this plan.
Step 1: Find your rung
For each slot, pick the hardest rung you can do for three sets of five with good form. If three sets of five push-ups fail, use incline push-ups.
Step 2: Log every set
Start the routine in Hardy and log the reps you get. The last set of each bodyweight exercise is open-ended, so push it a little.
Step 3: Add a rep a session
Aim for one more rep than last time on each set. Three sets of eight is the signal to move on.
Step 4: Move up a rung
Swap the exercise for the next rung in the editor and start again at three sets of five. Pull-ups and dips skip this step: Hardy adds weight instead.
Equipment
A pull-up bar and a pair of dip bars or rings cover the upper body. The Pallof press needs a band or a cable. Everything else is the floor and a sturdy table for rows.
Targeted muscles
Workouts
Day A
pullup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
pullup
3×5
split squat
Set
Reps
Rest time
split squat
3×8+
dip
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
dip
3×5
single leg deadlift
Set
Reps
Rest time
single leg deadlift
3×8+
inverted row
Set
Reps
Rest time
inverted row
3×8+
push-ups
Set
Reps
Rest time
push-ups
3×8+
ab wheel
Set
Reps
Rest time
ab wheel
3×8
pallof press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by 1 lbs.
pallof press
3×8
reverse hyperextension
Set
Reps
Rest time
reverse hyperextension
3×10
Day B
pullup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
pullup
3×5
split squat
Set
Reps
Rest time
split squat
3×8+
dip
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
dip
3×5
single leg deadlift
Set
Reps
Rest time
single leg deadlift
3×8+
inverted row
Set
Reps
Rest time
inverted row
3×8+
push-ups
Set
Reps
Rest time
push-ups
3×8+
ab wheel
Set
Reps
Rest time
ab wheel
3×8
pallof press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by 1 lbs.
pallof press
3×8
reverse hyperextension
Set
Reps
Rest time
reverse hyperextension
3×10
Day C
pullup
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
pullup
3×5
split squat
Set
Reps
Rest time
split squat
3×8+
dip
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 5-8 reps, adding one rep per successful session. At the top of the range, weight increases by 5 lbs; failing at the bottom decreases it by 5 lbs.
dip
3×5
single leg deadlift
Set
Reps
Rest time
single leg deadlift
3×8+
inverted row
Set
Reps
Rest time
inverted row
3×8+
push-ups
Set
Reps
Rest time
push-ups
3×8+
ab wheel
Set
Reps
Rest time
ab wheel
3×8
pallof press
Set
Intensity
Weight
Reps
Rest time
Double Progression: Work within 8-12 reps, adding one rep per successful session. At the top of the range, weight increases by 1 lbs; failing at the bottom decreases it by 1 lbs.
pallof press
3×8
reverse hyperextension
Set
Reps
Rest time
reverse hyperextension
3×10
How the progression works in Hardy
The bodyweight exercises carry reps only. Hardy shows last session's reps next to each set, so you know the number to beat.
Pull-ups and dips are weighted exercises that start at 0 kg added. Reach three sets of eight and Hardy stages 2.5 kg (5 lb) for your review. You drop back to five reps and build up again.
Miss a set and the target comes down one rep next time. Miss at the bottom of the range and the added weight steps back down. The same rule runs the Pallof press between 8 and 12 reps.
When a bodyweight slot reaches three sets of eight, open the routine editor and replace the exercise with the next rung. Your history stays, and the new exercise starts a clean ladder.
Optional skill work
The Recommended Routine opens with skill work: a wall handstand hold and a support hold on the dip bars. Add them before Pair 1 if you want them. Two or three holds of 20 to 30 seconds is enough.
The hollow body hold and the l-sit are the next skills to add. All three exist in Hardy as timed exercises, so you can add them to any day.
Frequently Asked Questions
How many days a week should a beginner calisthenics routine take?
Three. A beginner calisthenics routine recovers in 48 hours and grows on frequency. Three full body days beat six split days until you have a year of training behind you.
Can you build muscle with a calisthenics workout plan for beginners?
Yes. A calisthenics workout plan for beginners builds muscle the way weights do, through sets near failure and more reps over time. The ladders keep the exercises hard enough as you get stronger.
What if I cannot do a pull-up or a dip yet?
Use the negative rung. Jump or step to the top, then lower yourself over three to five seconds. Three sets of five negatives usually turn into a first pull-up within one to three months.
What does the 80/20 rule mean in calisthenics?
Spend 80% of your training on the basics: pull-ups, dips, rows, push-ups, squats and hinges. The other 20% goes to skills like handstands and levers. This plan is the 80%.
Does a 28 day calisthenics challenge work?
It works for four weeks. A challenge has no progression after it ends, so the gains stop. A calisthenics routine with ladders keeps going for years.
Is this a complete calisthenics routine or do I need weights?
It is complete. The only weight is the plate or belt you add to pull-ups and dips once you reach three sets of eight. Legs progress through pistol squats and nordic curls, no barbell needed.
Prefer a barbell? The 3 Day Full Body Workout is the same three days a week with squats, bench press and rows.
3 Day Full Body WorkoutDownload HardyRun this calisthenics workout plan in Hardy: the app logs every rep, adds weight to pull-ups and dips when you are ready, and stages every change for your review.
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