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    Day 1 Day 2 Day 3: Beginners' Program

    Uploaded by

    Ajay
    This document outlines a 3-day beginner's bodyweight training program. Each day focuses on exercises like pull-ups, squats, dips, and planks, done in 3 sets of 4-8 or 6-8 reps. Exercises are to be done full body 3 times a week with rest days in between. If the program seems too easy, the document recommends moving on to a more challenging 12-week bodyweight program also described.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 1 Day 2 Day 3: Beginners' Program

    Uploaded by

    Ajay
    486 views2 pages
    This document outlines a 3-day beginner's bodyweight training program. Each day focuses on exercises like pull-ups, squats, dips, and planks, done in 3 sets of 4-8 or 6-8 reps. Exercises are to be done full body 3 times a week with rest days in between. If the program seems too easy, the document recommends moving on to a more challenging 12-week bodyweight program also described.

    Original Description:

    Great calisthenics program

    Original Title

    Pure_Calisthenics_Beginners_Training_Program

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    © © All Rights Reserved

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    This document outlines a 3-day beginner's bodyweight training program. Each day focuses on exercises like pull-ups, squats, dips, and planks, done in 3 sets of 4-8 or 6-8 reps. Exercises are to be done full body 3 times a week with rest days in between. If the program seems too easy, the document recommends moving on to a more challenging 12-week bodyweight program also described.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    486 views2 pages

    Day 1 Day 2 Day 3: Beginners' Program

    Uploaded by

    Ajay
    This document outlines a 3-day beginner's bodyweight training program. Each day focuses on exercises like pull-ups, squats, dips, and planks, done in 3 sets of 4-8 or 6-8 reps. Exercises are to be done full body 3 times a week with rest days in between. If the program seems too easy, the document recommends moving on to a more challenging 12-week bodyweight program also described.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    BEGINNERS’

    PROGRAM

    DAY 1 DAY 2 DAY 3

    Pull-Ups 3 Sets Pull-Ups 3 Sets Pull-Ups 3 Sets


    4-8 Reps 4-8 Reps 4-8 Reps

    Squats 3 Sets Squats 3 Sets Squats 3 Sets


    6-8 Reps 6-8 Reps 6-8 Reps
    Platform 3 Sets Platform 3 Sets Platform 3 Sets
    Dips 4-8 Reps Dips 4-8 Reps Dips 4-8 Reps
    3 Sets
    Bodyweight 3 Sets Platform 3 Sets Lunges 4-8 Reps per
    Deadlifts 6-8 Reps Jumps 4-8 Reps
    Leg

    Push-Ups 4 Sets Push-Ups 4 Sets Push-Ups 4 Sets


    6-8 Reps 6-8 Reps 6-8 Reps

    Rows 3 Sets Rows 3 Sets Rows 3 Sets


    6-8 Reps 6-8 Reps 6-8 Reps

    Plank 3 Sets Plank 3 Sets Plank 3 Sets


    15 Secs 15 Secs 15 Secs
    2 Sets 2 Sets 2 Sets
    Side Plank 15 Secs per Side Plank 15 Secs per Side Plank 15 Secs per
    Side Side Side

    Calf Raises 3 Sets Interval 3-6 Sets Calf Raises 3 Sets


    8-10 Reps Sprints 10 Sec Bursts 8-10 Reps

    SETS, REPS & REST

    Perform exercises per photo tutorials in our books @ purecalisthenics.com/books. If you can’t
    do min reps on an exercise start on an easier variation. E.g. pull-ups > negative pull-ups. Rest
    1-3 mins between sets.

    SCHEDULE

    Full body 3 x per week. At least 1 rest day between workout days. E.g. Mon (rest) Wed (rest) Fri
    (rest x 2). You can perform other sports or 30-60 mins light cardio / flexibility / mobility / skill
    training on rest days.

    WHEN TO MOVE ON

    This is a BEGINNER program. If it looks too easy, congrats, you are NOT a beginner! If you can
    complete a 3-day week of this routine, you are NOT a beginner. Move on to something more
    challenging now. If you ARE a beginner but already know you want to go forward with
    calisthenics, you can start here OR skip to our suggested 12-week program (which also covers
    basics). You don’t have to complete this first.

    FULL 12-WEEK TRAINING PROGRAM WITH VIDEOS

    Check out purecalisthenics.com/12-week-calisthenics-program to see the bodyweight program


    that is consistently voted best in the world for ALL levels of ability. More info available on the
    following page.
    JOIN THE LEADING
    BODYWEIGHT TRAINING
    PROGRAM.

    ✓ Full 12-week calisthenics training program


    ✓ 140+ HD video exercise tutorials
    ✓ Nutritional advice and meal plans
    ✓ Personal coaching & support

    Click here to see the full program now >>

    Or visit purecalisthenics.com/12-week-calisthenics-program

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