Calisthenics Transformation

CALISTHENICS TRANSFORMATION

Your 12-Week Journey

Current Phase

Phase 1: Foundation

Weeks 1-4 • Building the fundamentals

TODAY'S CHECK-IN

Weight (kg)

Hit protein Creatine ≥3L water

Days Trained

Workouts Done

Day Streak

● Equipment Checklist

▸ Day 1 — PUSH

Wall Push-ups → Incline Push-ups (3×12), Knee Push-ups (3×8-12), Pike Push-ups (3×6-10), Chair Tricep Dips (3×8-12), Push-up Hold (3×20s). Rest days in between.

Phase 1: Foundation

Weeks 1-4 • Building the fundamentals

▸

Day 1 (Mon) — PUSH

💪

▸

Exercise	Sets × Reps	Rest
Wall Push-ups → Incline Straight body line, full range	3×12	60s
Knee Push-ups Core tight, chest to floor	3×8-12	60s
Pike Push-ups Hips high, head between arms	3×6-10	90s
Chair/Bench Tricep Dips Elbows back, not flared	3×8-12	60s
Push-up Hold (top position) Protract shoulders, squeeze core	3×20s	45s

Day 2 (Tue) — PULL

●

▸

Exercise	Sets × Reps	Rest
Dead Hangs Shoulders packed, grip tight	3×20-30s	60s
Inverted Rows Pull to chest, squeeze back	3×8-12	60s
Band-Assisted Pull-ups Full extension at bottom, chin over bar	3×5-8	90s
Scapular Pull-ups Only shoulder blades move	3×8-10	60s
Band Bicep Curls Control the negative	3×12-15	45s

Day 3 (Wed) — LEGS + CORE

★

▸

Exercise	Sets × Reps	Rest
Bodyweight Squats Depth below parallel, knees track toes	3×15-20	60s
Walking Lunges Upright torso, knee over ankle	3×10/leg	60s
Calf Raises (single leg) Full ROM, pause at top	3×15/leg	45s
Glute Bridges Squeeze glutes at top, hold 2s	3×15	60s
Plank Flat back, squeeze everything	3×30-45s	45s
Dead Bugs Lower back pressed to floor	3×10/side	45s
Hollow Body Hold Lower back glued to ground	3×15-20s	45s

Day 4 (Thu) — SKILL + MOBILITY

◆

▸

Exercise	Duration/Reps	Notes
Wrist circles & rocks	3 min	Both directions, gentle
Wall Handstand Hold (face wall)	5×20-30s	Walk feet up, arms straight
Scapular Pull-ups	3×8	Active shoulders, no arm bend
Hip Flexor Stretch	2×45s/side	Posterior pelvic tilt
Shoulder Dislocates	3×10	Wide grip, slow controlled
Thoracic Spine Rotations	2×10/side	Open chest to ceiling
Pigeon Pose	2×45s/side	Relax into the stretch
Deep Squat Hold	3×30s	Heels down, chest up

Day 5 (Fri) — FULL BODY

◇

▸

Exercise	Sets × Reps	Rest
Push-ups (best variation) Stop 2 reps before failure	3×max quality	60s
Inverted Rows Controlled tempo	3×max quality	60s
Squats Add pause at bottom	3×15	60s
Plank to Push-up Alternate leading arm	3×8	60s
Leg Raises (lying) Slow negative	3×12	45s

Days 6-7 (Sat-Sun) — REST

◎

▸

Light walking, stretching, foam rolling OK

Focus on recovery and mobility

Phase 2: Strength Build

Weeks 5-8 • Building intensity and control

▸

Day 1 — PUSH

⬆

▸

Regular push-ups

4×8-12

Diamond push-ups

4×6-10

Pike push-ups (feet elevated)

4×6-8

Parallel bar dips

4×6-10

Pseudo planche lean holds

3×15-20s

Day 2 — PULL

⬇

▸

Pull-up negatives → Pull-ups

4×4-8

Chin-ups

4×4-8

Inverted rows (feet elevated)

4×8-12

Band face pulls

3×15

Commando pull-ups

3×4/side

Day 3 — LEGS + CORE

⬌

▸

Bulgarian split squats

4×8/leg

Single-leg glute bridge

4×10/leg

Nordic curl negatives

4×5

Tucked L-sit holds

4×10-15s

Hanging knee raises

4×10

Dragon flag negatives

3×5

Day 4 — SKILL DAY

◎

▸

Wall handstand walks (nose to wall)

5×30s

Crow/frog pose practice

5×10-15s

Skin-the-cat on rings

3×3

Wrist strengthening

10 min

Full mobility routine

15 min

Day 5 — PUSH/PULL COMBO

⬈

▸

Superset: Push-ups + Inverted rows

4×8-12

Superset: Dips + Pull-ups

4×6-8

Superset: Pike PU + Band curls

3×8-10

Day 6 — ACTIVE RECOVERY

◌

▸

Yoga/mobility flow

20-30 min

Phase 3: Skill Unlock

Weeks 9-12 • Advanced skills and bodyweight mastery

▸

Day 1 — HEAVY PUSH

⬆⬆

▸

Pseudo planche push-ups

4×6-8

Wall HSPU negatives

4×4-6

Ring dips (or deep parallette dips)

4×6-8

Archer push-up progressions

4×4/side

Planche lean holds

4×15-20s

Day 2 — HEAVY PULL

⬇⬇

▸

Weighted/advanced pull-ups

4×4-6

Tuck front lever holds

5×8-12s

High pulls (muscle-up prep)

4×5

Ring rows (feet elevated)

4×8-10

One-arm dead hangs

3×10-15s/side

Day 3 — LEGS + CORE

★★

▸

Pistol squat progressions (assisted)

4×4-6/leg

Nordic curls (full or negatives)

4×5-8

Hanging leg raises (straight leg)

4×8-10

L-sit hold practice

5×10-15s

Ab wheel rollouts or ring fallouts

3×8

Day 4 — SKILL FOCUS

◇◇

▸

Freestanding handstand kick-ups

10 min

Tuck planche attempts

5×5-8s

Tuck front lever attempts

5×8-12s

Back lever entry work

3×3

Flexibility/mobility

15 min

Day 5 — VOLUME DAY

⚡

▸

Circuit (3 rounds): Push-ups ×15, Pull-ups ×max, Squats ×20, Dips ×10, Inverted rows ×12, Plank ×45s

Rest 2 min between rounds

Day 6 — MOBILITY + SKILL PLAY

◑

▸

Deep stretching

20 min

Handstand free practice

10 min

Movement play and flow

10-15 min

Exercise Library

Quick Log — Today's Workout

Day Type

This Week

Workout History

Rest Timer

00:00

Skills Progression Roadmap

Track your journey through 5 major calisthenics skills. Click nodes to mark as achieved.

1. HANDSTAND PATH

Timeline: ~12-18 months

2. PULL-UP TO MUSCLE-UP PATH

Timeline: ~8-14 months

3. PLANCHE PATH

Timeline: ~2-4 years (hardest skill!)

4. FRONT LEVER PATH

Timeline: ~12-24 months

5. L-SIT TO V-SIT PATH

Timeline: ~6-12 months

Nutrition Guide

Optimize your macros, meal timing, and supplementation for calisthenics progress.

Macro Calculator

Weight (kg) 75

Height (cm) 175

Age (years) 25

Activity Level

Goal

Maintenance

2400

kcal/day

Target Calories

2400

kcal/day

Protein

150

g/day

Fat

g/day

Carbs

300

g/day

Meal Timing & Nutrition

Pre-Workout (1-2h before)

Complex carbs + moderate protein

Example: Oatmeal with banana and protein powder

Post-Workout (within 1h)

Protein + fast carbs

Example: Protein shake with rice cakes

Regular Meals

Balanced nutrition

Spread protein evenly across 3-4 meals

Sample Daily Meal Plan

Breakfast

4 eggs + 2 toast + banana

P: 28g | C: 55g | F: 22g

Snack

Greek yogurt + berries + honey

P: 20g | C: 30g | F: 5g

Lunch

Chicken breast + rice + veg

P: 45g | C: 65g | F: 12g

Pre-Workout

Oatmeal + protein + banana

P: 30g | C: 60g | F: 8g

Post-Workout

Protein shake + rice cakes

P: 25g | C: 35g | F: 3g

Dinner

Salmon + sweet potato + salad

P: 35g | C: 45g | F: 18g

Key Supplements

Creatine Monohydrate

5g daily, any time

Most researched. Improves strength output.

Protein Powder

1-2 scoops as needed

Whey or plant-based. Hit protein targets.

Vitamin D

2000-4000 IU daily

If limited sun exposure.

Magnesium

200-400mg before bed

Aids recovery and sleep.

Hydration Guidelines

💧 Daily Baseline

Minimum 2-3 liters of water daily

💦 Training Days

Add 500ml-1L on workout days

⚠ Dehydration Signs

Thirst, fatigue, reduced performance

Warm-Up & Cool-Down Routines

▸ Warm-Up Routine (10-12 min)

Phase 1: General Activation (2 min)

Jumping Jacks

30 seconds — Get blood flowing

High Knees

30 seconds — Wake up the legs

Arm Circles (forward + backward)

30 seconds — Shoulder warmth

Torso Twists

30 seconds — Spine mobility

Phase 2: Wrist Preparation (3 min) — CRITICAL!

Wrist Circles

30s each direction — Slow, controlled circles

Wrist Rocks (forward/back)

30 seconds — Hands on floor, lean gently

Wrist Rocks (side to side)

30 seconds — Fingers pointing sideways

Prayer Stretch + Reverse Prayer

30s each — Hold and breathe

Finger Pulses

30 seconds — Spread and squeeze fingers

Phase 3: Shoulder Mobility (3 min)

Band/Towel Dislocates

10 reps — Wide grip, slow arcs over head

Scapular Push-ups

10 reps — Protract and retract at top

Wall Slides

10 reps — Back against wall, arms slide like snow angel

Band Pull-aparts

15 reps — Squeeze shoulder blades together

Phase 4: Dynamic Stretching (2 min)

Leg Swings (front/back)

10/leg — Hold something for balance

Leg Swings (side to side)

10/leg — Control the swing

Hip Circles

10 each direction — Open up the hips

Cat-Cow

10 reps — Arch and round the spine

World's Greatest Stretch

3/side — Lunge, twist, reach

Phase 5: Movement-Specific Prep (2 min)

Light Warm-up Reps

5 reps of EASIEST version of each exercise — Focus on form and ROM

▸ Cool-Down Routine (8-10 min)

Hold each stretch 30-45 seconds

Chest Doorway Stretch

Opens pecs after pushing

Lat Stretch

Hang from bar or doorway — Decompresses spine

Tricep Overhead Stretch

Relieves pressing tension

Shoulder Cross-body Stretch

Both sides

Hip Flexor Lunge Stretch

Deep lunge, posterior pelvic tilt

Pigeon Pose

Deep hip opener

Hamstring Stretch

Standing toe touch — Gentle, no bounce

Quad Stretch

Standing — Pull heel to glute

Child's Pose

Full back and lat release — Breathe deeply

Deep Squat Hold

30s-60s — Ankle and hip mobility

⚡

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