Calisthenics is strength training with your own bodyweight: push-ups, pull-ups, dips, squats, and skills like the muscle-up and handstand. Start with a plan at your level, or pick a skill and find out which step you are on.
Where do you want to start?
- I'm new: build my workout plan3 quick tests, a 4-week plan at your level
- I want a skill: muscle-up, handstand, plancheA one-minute check, then the step to train
Calisthenics skills
Each skill page shows the full progression, the pass mark for every step, and a check that tells you where you are. The line under each skill is the base strength most people build before the hard steps. Every ladder starts from zero, so you can begin any skill today.
Pull
Bar muscle-up
Base: 10 strict pull-ups, 5 chest-to-bar pull-ups and 5 straight-bar dips 
Front lever
Base: 8 strict pull-ups and a 30 s tuck front lever 
Back lever
Base: 5 pull-ups and a 30 s German hang 
One-arm pull-up
Base: 15 strict pull-ups and 5 archer pull-ups each side
Push and balance
Planche
Base: 20 push-ups and a 30 s planche lean 
Freestanding handstand
Base: a 30 s plank and a 30 s chest-to-wall handstand 
Handstand push-up
Base: 10 pike push-ups and a 30 s chest-to-wall handstand
Core
L-sit
Base: a 30 s straight-arm support hold 
Human flag
Base: 8 pull-ups, 10 pike push-ups and a 20 s vertical flag 
Pistol squat
Base: 20 deep bodyweight squats and 8 Bulgarian split squats each leg The basics, explained
Our guides to the exercises every plan is built on.
- Calisthenics for beginners: benefits, 6 basic exercises and 3 workouts
- Pull-up: technique and muscles worked
- Pull-up progression: your first rep
- Scapular pull-ups
- Push-up guide
- Chest dips vs triceps dips
- Hollow body hold
- Free calisthenics programs compared
- How many pull-ups should you be able to do?
