Best Calisthenics Program Pdf May 2026

Perform as a circuit: 4 rounds, 45s work / 15s rest, 90s between rounds.

| Date | Exercise | Set 1 | Set 2 | Set 3 | Difficulty (1–10) | Notes | |------|----------|-------|-------|-------|-------------------|-------| | 6/1 | Pull-ups | 8 | 7 | 6 | 8 | Last rep slow | best calisthenics program pdf

or reduce rest to 10 seconds. Part 3: Sample Weekly Schedule (Intermediate) | Time | Mon | Tue | Wed | Thu | Fri | Sat | Sun | |------|-----|-----|-----|-----|-----|-----|-----| | AM | Strength A (Push/Legs) | Skill practice (10 min) | Strength B (Pull/Core) | Active rest (walk) | Strength C (Full body) | Endurance circuit | Rest | | PM | Light cardio | Rest | Mobility | - | Light cardio | Skill practice | Rest | Part 4: How to Track Progress (Free Templates) Create a simple log with these columns: Perform as a circuit: 4 rounds, 45s work

| Station | Exercise | |---------|----------| | 1 | Jumping jacks (max) | | 2 | Push-ups (max) | | 3 | Air squats (max) | | 4 | Mountain climbers (max) | | 5 | Reverse lunges (max) | | 6 | Plank hold | ✅ Fix: Include squats, lunges, and glute bridges

❌ Skipping legs. ✅ Fix: Include squats, lunges, and glute bridges.

❌ No pulling exercises. ✅ Fix: Balance push (push-ups, dips) with pull (rows, pull-ups).

Retest your max reps or hold time for key moves. Part 5: Avoiding Common Mistakes ❌ Mistake: Only doing high reps of easy moves. ✅ Fix: Apply progressive overload (harder variations).