Bodyweight strength from zero. Push, pull, core, legs, and dips. Progress through 5 levels covering every movement pattern.

1.Foundations

• Wall Push-Up I can do 3 sets of 10 wall push-ups
• Downward Dog Hold I can do 3 sets of a 30-second downward dog hold
• Vertical Row I can do 3 sets of 10 vertical rows
• Scapular Pulls I can do 3 sets of 10 scapular pulls
• Plank I can do 3 sets of a 30-second plank
• Assisted Squat I can do 3 sets of 10 assisted squats
• Bench Dip I can do 3 sets of 10 bench dips

2.Building Strength

• Gear for Calisthenics I can avoid wasting my money
• Push-Up I can do 3 sets of 10 push-ups
• Dead Hang I can hang from a bar for 60 seconds straight
• Kneeling Pike Push-Up I can do 3 sets of 10 kneeling pike push-ups
• Row I can do 3 sets of 10 horizontal rows
• Pull-Up Negative I can do 3 sets of 10 slow pull-up negatives
• Hollow Hold I can do 3 sets of a 30-second hollow hold
• Full Squat I can do 3 sets of 10 full squats
• Band-Assisted Dip I can do 3 sets of 10 band-assisted dips

3.Getting Strong

• Diamond Push-Up I can do 3 sets of 10 diamond push-ups
• Chin-Up I can do 3 sets of 10 chin-ups
• Pike Push-Up I can do 3 sets of 10 pike push-ups
• Feet-Elevated Row I can do 3 sets of 10 feet-elevated rows
• Hanging Knee Raise I can do 3 sets of 10 hanging knee raises
• Bulgarian Split Squat I can do 3 sets of 10 Bulgarian split squats per leg
• Negative Dip I can do 3 sets of 10 slow negative dips
• Frog Stand I can hold a frog stand for 10 seconds

4.Solid

• Pull-Up I can do 3 sets of 10 pull-ups
• Cossack squat I can o 3 sets of 5 Cossack squats per side
• Tuck L-Sit I can do 3 sets of a 15-second tuck L-sit
• Tiger Bend Push-Up I can do 3 sets of 10 tiger bend push-ups
• Dip I can do 3 sets of 10 dips
• Elbow Lever I can hold an elbow lever for 10 seconds

5.Intermediate

• Archer Push-Up I can do 3 sets of 10 archer push-ups per side
• Elevated Pike Push-Up I can do 3 sets of 10 elevated pike push-ups
• Archer Row I can do 3 sets of 10 archer rows per side
• Muscle-Up Negative I can do 3 sets of 10 slow muscle-up negatives
• Bar Pullover I can do 3 sets of 10 bar pullovers
• Pistol Squat I can do 3 sets of 10 pistol squats per leg
• Skin the cat I can do 3 sets of 5 skin the cats
• Tuck Planche
• Ice Cream Maker I can do 3 sets of 5 ice cream makers

6.Advanced

• One-Arm Push-Up I can do 3 sets of 10 one-arm push-ups per side
• Straight Bar Dip I can do 3 sets of 10 straight bar dips
• Sissy Squat I can do 3 sets of 8 sissy squats
• Wall Handstand Push-Up I can do 3 sets of 10 wall handstand push-ups
• Tuck Front Lever Row I can do 3 sets of 10 tuck front lever rows
• L-Sit I can hold a 5 second L-sit
• Muscle-Up I can do 3 sets of 10 muscle-ups
• Toes to Bar I can do 3 sets of 10 toes-to-bar hanging leg raises
• Shrimp Squat I can do 3 sets of 10 shrimp squats per leg
• Freestanding Handstand I can hold a freestanding handstand for 20 seconds
• Ring Dip I can do 3 sets of 10 ring dips

7.Mastery

• L-Sit Pull-Up I can do 3 sets of 5 L-sit pull-ups
• Press to Handstand I can do a press to handstand from the floor
• Front lever pike rows I can do 3 sets of 8 pike rows
• Dragon Flag I can do 3 sets of 10 dragon flag
• Dragon Squat I can do 3 sets of 5 dragon squats
• Freestanding handstand push-up I can do 3 sets of 3 freestanding handstand push-ups
• Back lever I can hold 3 sets of a 5 second back lever
• Front Lever I can hold 3 sets of a 5 second front lever
• Human flag

About Progresspedia

A wiki for learning skills. Every course is written and fixed by the people learning it.

Track your progress across every course in the Progresspedia app on iOS, Android, or the web.

progresspedia.org/courses/calisthenics/