PlanByWeek

Calisthenics Plan Generator

7 plans·Week 1 free

Skill ladders with hold times and rep targets for every week.

All plans

  1. 01Calisthenics Workout Plan12 weeks · 4 days / wk · full body · bodyweight
  2. 02Pistol Squat Progression12 weeks · 3 days / wk · pistol squat
  3. 03L-Sit Progression12 weeks · 3 days / wk · l sit
  4. 04Handstand Progression12 weeks · 3 days / wk · handstand
  5. 05Planche Progression12 weeks · 3 days / wk · planche
  6. 06Front Lever Progression12 weeks · 3 days / wk · front lever
  7. 07Muscle-Up Progression12 weeks · 3 days / wk · muscle up

The numbers

How these plans work

7 calisthenics plans: a full-body program plus skill ladders for the pistol squat, L-sit, handstand, planche, front lever and muscle-up. Each ladder lists its regression steps with hold times or rep targets that rise every week before you advance.

The sample, the Calisthenics Workout Plan, runs 12 weeks from 46 to 64 sets a week with skill practice first in each session.

Live sample

Calisthenics Workout Plan

Use your numbers
Weeks
12
Sessions
48
Peak week
64 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 746 hard sets46 sets

  1. Mon

    Oct 5

    Full body A

    48 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row3 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  2. Tue

    Oct 6

    Full body B

    48 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7
    Pike push-up3 × 8RPE 7
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  3. Thu

    Oct 8

    Full body C

    45 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row2 × 8–10RPE 8
    Single-leg glute bridge1 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  4. Fri

    Oct 9

    Full body A

    45 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row2 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

Weeks 2–12 locked

Unlock the full plan.

  • Every session, every week
  • Paces and loads from your numbers
  • PDF, calendar and Garmin export
  • Re-plans when you miss a key session
Billing period

Annual works out at $6.58 a month

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02Block 1, week 2: RPE 848 hard sets48 sets
03Block 1, week 3: RPE 8.550 hard sets50 sets
04Deload: 60% loads, fewer sets31 hard sets31 sets
05Block 2, week 1: RPE 752 hard sets52 sets
06Block 2, week 2: RPE 854 hard sets54 sets
07Block 2, week 3: RPE 8.557 hard sets57 sets
08Deload: 60% loads, fewer sets34 hard sets34 sets
09Block 3, week 1: RPE 759 hard sets59 sets
10Block 3, week 2: RPE 861 hard sets61 sets
11Block 3, week 3: RPE 8.564 hard sets64 sets
12Test week: rep-max check + deload38 hard sets38 sets