Free Calisthenics Program: 8 Weeks, Written Out in Full
You don't need to buy a programme to start calisthenics — you need one written by someone accountable for what it does to your joints. This is the 8-week plan I hand to beginners in clinic, shaped by the calisthenics coaches I train with. Every session, every set, free, on this page.
What is this program?
An 8-week beginner plan: three sessions a week (non-consecutive days), five movements per session, roughly 40 minutes each. It needs no equipment for the first two weeks; from week 3 a doorway pull-up bar (or any sturdy overhead bar) unlocks the hanging work. It follows the same push–pull–squat–hinge–core structure as my full body routine, which is exactly what you graduate onto at week 9.
The 8 weeks
Every session: 5-minute warm-up (joint circles, easy incline push-ups, bodyweight squats), then 3 sets of each movement below, stopping 2–3 reps short of failure, ~90 seconds rest between sets.
| Weeks | Push | Pull | Squat | Hinge | Core |
|---|---|---|---|---|---|
| 1–2 | Incline push-up (table height) ×8–12 | Table-edge row ×8–12 | Box squat ×10–15 | Glute bridge ×12–15 | Plank 20–40 s |
| 3–4 | Incline push-up (chair height) ×8–12 | Low-bar row ×8–12 + dead hang 2×20 s | Full squat ×10–15 | Single-leg bridge ×8–10 each | Dead bug ×8 each side |
| 5–6 | Full push-up ×5–10 | Negative pull-up 4×3 (5 s lowers) + row ×8 | Split squat ×8 each | Single-leg bridge, slow ×10 each | Hollow hold 15–30 s |
| 7–8 | Push-up ×8–12 | Negative pull-up 5×3 → first pull-up attempts | Bulgarian split squat ×6–8 each | Hip hinge reach ×10 each | Hollow hold 20–40 s + hanging knee tuck ×5–8 |
The rule that runs the whole plan: only move to the next block when the current one's top reps feel clean on all three sets. Repeat a week whenever needed — the calendar serves you, not the other way round. This plan meets the NHS strength recommendation from week 1.
Why free programs go wrong — and how this one doesn't
Most free plans online fail people in one of two ways I see in clinic: they jump difficulty too fast (day 1 push-ups to week 2 dips — tendons hate this), or they never progress at all (the same 3×10 forever). This plan moves one leverage step every two weeks, which is roughly the pace connective tissue keeps up with in untrained adults — slower than motivation, faster than boredom.
Common questions from my patients on this plan
- "I can't do week 5's push-ups." Stay on chair-height inclines another week or two. The plan's blocks are levels, not deadlines.
- "I'm sore — should I skip?" Ordinary muscle soreness, train through gently. Joint or tendon pain that sharpens during a set — swap that movement one block easier and let it settle.
- "Can I add extra days?" Add walking, mobility or easy skill play — not extra strength sessions. The gains are made on the rest days.
FAQ: free calisthenics program
Is a free program really as good as a paid one?
At beginner level, yes — the principles (progressive leverage, sensible volume, rest days) are public knowledge. Paid coaching earns its money later, at skill level, or if you want accountability.
What equipment do I need?
Nothing for weeks 1–2; a pull-up bar from week 3. The full (short) shopping list is in the equipment guide.
What if I miss a week?
Repeat the last week you completed and carry on. Missing a week costs almost nothing; quitting because you "broke the streak" costs everything.
What comes after week 8?
The 3-day full body routine — same structure, wider exercise menu, and the start of skill work if the prerequisites are met.