Calisthenics 101

Calisthenics 102 builds on the foundation from Calisthenics 101 and helps you continue developing strength and endurance. This program increases training volume and introduces more challenging progressions to support steady improvement.

As you move through the program, you’ll continue working toward better pull-ups, stronger core control, and better overall conditioning—setting you up for more advanced calisthenics work ahead.

In this program, you will:

• Increase upper-body strength through structured progressions
  

• Improve core and full-body conditioning for harder movements

• Continue improving movement quality while gradually increasing training intensity

Required equipment:
Access to a pull-up bar and resistance bands (for assistance and progression).
And of course—your own bodyweight, the simplest and most accessible training tool there is.

Program length:
20 guided workouts

Workout duration:
Approximately 45–60 minutes per session, depending on rest times and selected progressions.

Workout split:
Push • Pull • Core • Legs
(Organized to balance workload and support recovery across the week.)

Note:
This is a guided training program performed independently. Progressions and regressions are provided within the program, and participants are responsible for performing exercises at a level that feels appropriate for them and for stopping if they experience pain, dizziness, or discomfort.

Results vary based on consistency, recovery, commitment, and individual factors. No specific outcomes are guaranteed.