Nishaana
The Calisthenics Workout Plan program.
The Calisthenics Workout Plan is a beginner bodyweight skill & strength program run 4 days a week. Build serious strength with nothing but your bodyweight — progressions toward pull-ups, dips, pistol squats and eventually skills like the muscle-up.
Overview
Build serious strength with nothing but your bodyweight — progressions toward pull-ups, dips, pistol squats and eventually skills like the muscle-up.
Who it's for: People who train at home or outdoors and want strength plus impressive bodyweight skills.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Progress by harder movement variations and added reps; add weight once bodyweight is easy. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Calisthenics Workout Plan good for beginners?
Yes — the Calisthenics Workout Plan is designed for beginners. People who train at home or outdoors and want strength plus impressive bodyweight skills.
How many days a week is the Calisthenics Workout Plan?
4 days a week. Build serious strength with nothing but your bodyweight — progressions toward pull-ups, dips, pistol squats and eventually skills like the muscle-up.
How do you progress on the Calisthenics Workout Plan?
Progress by harder movement variations and added reps; add weight once bodyweight is easy.
What equipment do I need for the Calisthenics Workout Plan?
Just your bodyweight and something to hang from for pull-ups/rows — no gym membership needed.
How long should I run the Calisthenics Workout Plan before switching?
There's no hard stop — keep adding reps/harder variations as you progress, and revisit your goals every 8–10 weeks.
How is the Calisthenics Workout Plan different from the Upper / Lower Split?
The Calisthenics Workout Plan runs 4 days/week aimed at bodyweight skill & strength, while the Upper / Lower Split runs 4 days/week aimed at strength & size. Pick the Calisthenics Workout Plan if people who train at home or outdoors and want strength plus impressive bodyweight skills; pick the other if that fits your schedule or goal better.
Can I run the Calisthenics Workout Plan for free?
Yes. You can follow the full Calisthenics Workout Plan schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Calisthenics Workout Plan today.
Follow the full schedule free in your browser — the app handles the progression for you.
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