Calisthenics Beginner Guide PDF

RENAISSANCE
CALISTHENICS
BEGINNER'S GUIDE
THE ONLY GUIDE YOU NEED
THE GUILD
• Programming
In this guide I'll teach you guys how to program a

routine to suit your current level.
There are many ways of splitting your workout over

the course of the Week.
1.Push Pull Leg Split
Pushing : Horizontal and Vertical Pushing Movements

Ex : Push-ups, Pike Push-ups, Dips
Pulling : Horizontal and Vertical Pulling Movements

Ex : Pull-ups, Chin-ups, Inverted Rows
Legs : All Leg Movements

Ex : Pistol Squat, Nordic Curls, Calves raises
Example PPL
Monday - Push-Can be rearranged, as long as you have 1-2 rest days

between
Tuesday - Pull movement categories.
Wednesday - Rest Only training-related muscle
Thursday - Push groups in one day mean better

Friday - Pullfocus; shorter workouts
Saturday - Legs
Sunday - Rest
*Core training is fit into the end of any of the workouts once or twice a week.
2.Full Body Split

Meant for those who don't have a lot of time
2-3 workouts a week

Full body workout including all categories of movement
Ex : Horizontal Pushing/Pulling, Vertical Pushing/Pulling,

Core and Legs
Fewer workouts throughout the week
High number of sets every workout, may cause you

to fatigue mid workout and use less effort for
remaining sets
May take a while to become used to full body

soreness
3.Skill Split
Also referred to as periodization
Different cycles which last 4-6 weeks each where

you train different aspects of a skill
Varying cycles for hypertrophy and skill specificity

Deloads at the end of each cycle
Meant for a more advanced level
• Training Styles
1.Strength Training
Training for pure strength
High intensity with low reps per set and longer rest
times
( 1-5 reps per set, 3-5 minute rest per set )
*Intensity = How heavy or difficult a exercise is

2.Hypertrophy Training
Training to build muscle efficiently/increase

muscular endurance
Higher volume, short rest times
( 8-12 reps per set, 1-3 minute rest per set )
*Volume = Amount of work you do (reps x sets)
*Beginner's should have a mix of both hypertrophy

training and strength training in their routine.
*Create a routine with exercises of varying

difficulty and utilize different rep ranges and rest
times.
• Structuring a Routine
Warmup: Mobilization, movement
Strength Sets: Start with high-intensity exercises for
strength training
Working Sets: Compound exercises, keep it simple and
focus on a selected few movements
• Exercises List (Push)
Vertical Pushing (Overhead)
Pike Push-ups (adjust difficulty with hand placement)

Elevated Pike Push-ups (adjust difficulty with hand
placement and elevate height)
Elevated Pike Push-ups with parallettes/elevated hands
(adjust difficulty with hand placement, elevate height,
parallette height)
Vertical Pushing (Downwards)
Dip Negatives (adjust difficulty with speed)

Dip with Bands (adjust difficulty with bands)
Horizontal Push
Incline Knee Push-ups (adjust difficulty with incline height)

Knee Push-ups
Incline Push-ups (adjust difficulty with incline height)
Standard Push-ups
Diamond Push-ups
Explosive Push-ups
Archer Push-ups
Pseudo Planche Push-ups (adjust difficulty with leaning)
Decline Push-ups (adjust difficulty with elevating height)
Accessory Work
Scapula Protraction Holds/Push-ups

Pike Scapula Elevation Holds/Push-ups
• Exercises List (Pull)
Vertical Pull
Pull up Negatives (adjust difficulty with speed)

Banded Pull-ups (adjust difficulty with bands)
Pull up/Chin up/Neutral
Explosive Pull up/Chin up/Neutral
Horizontal Pull
Inverted Row with bent legs (adjust difficulty with bar/ring

height)
Inverted Row with straight legs (adjust difficulty with bar/ring
height)
Inverted Row with elevated legs (adjust difficulty with elevation
height)
Accessory Work
Isometric Holds in your hardest ROM

Vertical Scapula Retraction and Depression Hold/Pulls
Horizontal Scapula Retraction and Depression Holds/Pulls
• Exercises List (Core)
Leg Raises
Knee Raises
Knee Raises with One Leg Extended
Knee Raises Extended Both Legs at
top
Standard Leg Raises
Hollow Body Hold
Hollow Body Hold with hands on the side (adjust difficulty

with leg leverage)
Hollow Body Hold with hands overhead
Hollow Body Hold with arm circles
Accessory Work
Knee/Leg Raises Holds

Pike Lift Holds
Hamstring Stretches
• Exercises List (Legs)
Pistol Squats
Assisted Pistol Squats with a chair

Negative Pistol Squats
Pistol Squats with hand assistance
Pistol Squats with the opposing leg not
locked
Elevated Pistol Squats
Standard Pistol Squats
Nordic Curls
Nordic Curl negative with posterior pelvic tilt (adjust difficulty with tilt angle)
Nordic Curl negative with posterior pelvic tilt and push-up (adjust difficulty
with tilt angle, and push-up power)
Nordic Curl negative with push-ups (adjust difficulty with push-up power)
Standard Nordic Curl
Calve Raises
Calve raises with both legs

Elevated Calve raises with both legs
Single-leg Calve raises
Elevated Single leg Calve raises
• Templates 1/4
Push Day
2 x 3-5 Challenging Pike Push-up Progression

3 x 5-10 Pike Push-up Progression
2 x 3-5 Challenging Dip Progression

3 x 5-10 Dip Progression
2 x 3-5 Challenging Horizontal Pushing Progression

3 x 5-10 Horizontal Pushing Progression
2 - 3 Sets of Isometric Holds/Accessory Work as needed
*Before any workout always properly Stretch and

Warm-Up
*The number shown represents the sets and reps

Ex : 2 x 3 means 2 Sets of 3 Reps
2/4
Pull Day
2 x 3-5 Challenging Vertical Pull Progression

3 x 5-10 Vertical Pull Progression
2 x 3-5 Challenging Horizontal Pull Progression

3 x 5-10 Horizontal Pull Progression
3/4
Leg Day
2 x 3-5 Challenging Pistol Squat Progression

3 x 5-10 Pistol Squat Progression
2 x 3-5 Challenging Nordic Curl Progression
3 x 5-10 Nordic Curl Progression
3 x Max Calve Raise Progression to failure
4/4
Core Workout
2 x 3-5 Challenging Leg Raise Progression

3 x 5-10 Leg Raise Progression
2 x 3-5 Challenging Hollow Hold Progression

3 x 5-10 Hollow Hold Progression

• Beginner Template Explained
Starting with Higher Intensity Exercise
More Energy and Strength
Push harder compared to if you did them after the higher

volume sets
Follow up the strength sets with higher volume sets to

stimulate hypertrophy
Finish with accessory work to help fix imbalances, improve

specific weaknesses
• Warm-Up
Shoulder Rotations Clockwise and Anticlockwise -

10 to 15 reps
Wrist Rotations Clockwise and Anticlockwise - 15 to
20 reps
Scapula Push-ups - 10 to 15 reps
Touch Hand to Toes - Hold for 10-20 seconds
Squats - 10 to 15 reps
• Progressive Overload
Prevent plateaus in strength and muscle gain
Progressive Overload in Calisthenics is done by

increasing the difficulty of the exercises and/or
increasing the rep ranges
A simple way to Overload as a beginner is to reach 10-

12 reps of an exercise and then replace it with a
harder progression
Improves Form and Control over time
• Goal as a Beginner
Aim to be able to perform all basic exercises with

perfect form
General prerequisites before skill training:
Push-ups: 25 Pull-ups: 12 Dips: 15

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RENAISSANCE

THE ONLY GUIDE YOU NEED

In this guide I'll teach you guys how to program a

There are many ways of splitting your workout over

1.Push Pull Leg Split

Pushing : Horizontal and Vertical Pushing Movements

Pulling : Horizontal and Vertical Pulling Movements

Legs : All Leg Movements

Monday - Push-Can be rearranged, as long as you have 1-2 rest days

Thursday - Push groups in one day mean better

2.Full Body Split

2-3 workouts a week

Ex : Horizontal Pushing/Pulling, Vertical Pushing/Pulling,

Fewer workouts throughout the week

High number of sets every workout, may cause you

May take a while to become used to full body

Also referred to as periodization

Different cycles which last 4-6 weeks each where

Varying cycles for hypertrophy and skill specificity

Meant for a more advanced level

Training for pure strength

( 1-5 reps per set, 3-5 minute rest per set )

*Intensity = How heavy or difficult a exercise is

Training to build muscle efficiently/increase

Higher volume, short rest times

( 8-12 reps per set, 1-3 minute rest per set )

*Volume = Amount of work you do (reps x sets)

*Beginner's should have a mix of both hypertrophy

*Create a routine with exercises of varying

Warmup: Mobilization, movement

Strength Sets: Start with high-intensity exercises for

Working Sets: Compound exercises, keep it simple and

focus on a selected few movements

• Exercises List (Push)

Vertical Pushing (Overhead)

Pike Push-ups (adjust difficulty with hand placement)

Dip Negatives (adjust difficulty with speed)

Incline Knee Push-ups (adjust difficulty with incline height)

Scapula Protraction Holds/Push-ups

Pull up Negatives (adjust difficulty with speed)

Inverted Row with bent legs (adjust difficulty with bar/ring

Isometric Holds in your hardest ROM

Hollow Body Hold

Hollow Body Hold with hands on the side (adjust difficulty

Knee/Leg Raises Holds

Assisted Pistol Squats with a chair

Standard Nordic Curl

Calve raises with both legs

2 x 3-5 Challenging Pike Push-up Progression

2 x 3-5 Challenging Dip Progression

2 x 3-5 Challenging Horizontal Pushing Progression

2 - 3 Sets of Isometric Holds/Accessory Work as needed

*Before any workout always properly Stretch and

*The number shown represents the sets and reps

2 x 3-5 Challenging Vertical Pull Progression

2 x 3-5 Challenging Horizontal Pull Progression

2 - 3 Sets of Isometric Holds/Accessory Work as needed

2 x 3-5 Challenging Pistol Squat Progression

3 x Max Calve Raise Progression to failure