12-Week Program Template for Calisthenics & Bodyweight — Free Download
This 12-week program is designed for anyone looking to improve their calisthenics skills and bodyweight strength.
Warm-Up Routine
Essential for preparing your body for calisthenics training to prevent injury.
Strength Training
Focus on bodyweight exercises to build foundational strength.
Skill Progressions
Work on specific skills like muscle-ups and planche.
Cool Down
Important for recovery and flexibility post-workout.
Weekly Schedule
Plan your workouts for optimal recovery and progression.
Nutrition Guidance
Fuel your body to support your calisthenics training.
Why Use This Template
Structured Progression
Helps you progress effectively without added weights.
Skill Development
Focus on mastering bodyweight skills like muscle-ups and planche.
Minimal Equipment
Perfect for training anywhere, even with limited space.
How to Use
Follow the warm-up routine before each workout.
Complete the strength training and skill progression sections.
End with the cool down to aid recovery.
Adjust the schedule based on your personal availability.
Customization Tips
- Adjust rest times based on your fitness level.
- Incorporate different skill progressions for variety.
- Mix strength exercises to target different muscle groups.
- Include outdoor workouts if training while traveling.
- Modify rep ranges to suit your personal goals.
Build and send calisthenics & bodyweight templates digitally with FirstRep. Free for up to 3 clients.
Frequently Asked Questions
How long should I train each day?
Aim for 45-90 minutes depending on your level and goals.
What if I can't do a muscle-up yet?
Focus on the progression steps and build strength with assisted variations.
Can I do this program while traveling?
Absolutely! It is designed for minimal equipment and space.