A Human Web
Join

Strength at home

Full-body calisthenics workout

Workout A of the calisthenics plan. Each move is a ladder: train at the hardest step you can do for the bottom of its rep range with 2 or 3 reps to spare, and move up when every set reaches the top. A pull-up bar helps; every move has a no-bar option.

45 minBeginner11 movesPull-up barForearms · Back · Quads · Glutes · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow10 slow reps each direction
    Beginner · Forearms · 3D demoHarder: Wrist flexor stretch
  2. Scapular pull-up1 set of 6 to 8
    Intermediate · Back, Shoulders, Forearms · 3D demoTest the bar first. If you can't hang for 20 seconds yet, do short hangs with your feet on a box. No bar: scapular push-upsEasier: Assisted pull-up (machine)Harder: Pull-up
  3. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Main sets

  1. Inverted row3 sets of 6 to 12
    Intermediate · Back, Biceps, Shoulders · 3D demoYour step on the pull ladder: band rows, inverted rows with bent knees, then with a straight body, then slow negative pull-ups (3 to 5 lowers), then chin-ups or pull-ups (3 to 8). Rest 90 s to 2 min and stop 2 to 3 reps short; on pull-ups, end each set while the reps are still quickEasier: Incline ring rowHarder: Bent-over barbell row
  2. Push-up3 sets of 5 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoYour step on the push-up ladder: hands raised, floor, feet raised, then archer. Rest 90 s and stop about 2 reps short. Sore wrists: push up from fists or handlesEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  3. Split squat3 sets of 8 to 12 each side
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLadder: split squat, rear-foot-elevated split squat, then skater squat. Fingertips on a wall while your balance settles. Rest 90 s and stop 2 to 3 reps shortEasier: Bodyweight squatHarder: Reverse lunge
  4. Parallel bar dip3 sets of 3 to 8
    Advanced · Triceps, Chest, Shoulders · 3D demoOnly with bars, a steady 20 to 30 second support hold and about 15 push-ups; otherwise do close-grip push-ups. Stop above any discomfort at the front of the shoulder. Rest 2 minEasier: Bench dipHarder: Ring dip
  5. Slider hamstring curl3 sets of 6 to 10
    Intermediate · Hamstrings, Glutes, Abs · 3D demoLadder: single-leg glute bridge, slider curl, then Nordic curls (3 sets of 3 to 5 slow lowers). Rest 90 sEasier: Machine leg curlHarder: Full Nordic curl
  6. Hanging knee raise2 to 3 sets of 6 to 10
    Intermediate · Abs, Hip flexors, Forearms · 3D demoNo bar, or your shoulders aren't ready to hang: a hollow-body hold, 3 sets of 15 to 30 s. Rest 60 sEasier: Reverse crunchHarder: Hanging straight-leg raise

Cool-down (optional)

  1. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  2. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoHarder: Couch stretch

Tips

  • Train at the hardest step where each set ends 2 or 3 reps short. When every set reaches the top of the range, slow the lowering to 3 seconds, then move up a step.
  • If a step lets you do 20 or more reps, it is too easy to build much: move up a step.
  • Check the bar or rings with your feet on the floor before you hang your weight from them.
  • Practise skills such as the handstand at the start, while you are fresh, for 10 to 15 minutes at most.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the full-body calisthenics workout take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 8 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.