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Repigo Program

Calisthenics Foundation

A beginner-friendly calisthenics program for building upper body strength, body control, and movement quality.

Updated July 19, 2026 by Repigo Team

Split Type
Mixed Split
Days Per Week
3
Workouts
3

Choose This Program If

  • You want to start calisthenics with a structured beginner plan.
  • You want to build push-up, pull-up, dip, and core strength.
  • You prefer bodyweight-focused training over a standard gym split.

How The Program Works

Beginner-friendly calisthenics program built to improve upper body strength, body control, and movement quality. Designed for people with some gym experience but limited calisthenics background, and focused on building a strong base for harder bodyweight training later on. Train 3 times per week with at least one rest day between sessions. Focus on controlled reps and good form, and leave 1–3 reps in reserve on most sets.

If needed, swap exercises for easier or assisted variations until you can perform the standard version with control. Rest 90–150 sec on main exercises and 45–75 sec on core holds and lighter movements. When you reach the top of a rep range with good form, increase the difficulty slightly.

Weekly Layout

  1. Day 1: Workout A — Push + Legs
  2. Day 2: Rest
  3. Day 3: Workout B — Pull + Core
  4. Day 4: Rest
  5. Day 5: Workout C — Full Body
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Workout A — Push + Legs

  • Push-Up: 3 sets x 10 reps
  • Pike Push-Up: 3 sets x 8 reps
  • Bulgarian Split Squat: 3 sets x 10 reps
  • Dips: 3 sets x 6 reps
  • Hollow Hold: 3 sets x 30 sec

Day 2: Workout B — Pull + Core

  • Pull-Up: 4 sets x 5 reps
  • Inverted Row: 3 sets x 10 reps
  • Scapular Pull-Up: 3 sets x 8 reps
  • Hanging Knee Raise: 3 sets x 12 reps
  • Plank: 3 sets x 45 sec

Day 3: Workout C — Full Body

  • Decline Push-Up: 3 sets x 10 reps
  • Chin-Up: 3 sets x 5 reps
  • Reverse Lunge: 3 sets x 10 reps
  • Inverted Row: 3 sets x 10 reps
  • Dead Hang: 3 sets x 30 sec

How To Progress

  • Start with exercise variations you can control through the full range of motion.
  • When all prescribed reps or hold times feel solid, move to a slightly harder variation or add a small amount of volume.
  • Keep reps clean. For bodyweight training, better control usually matters more than rushing to harder movements.