4-Week Program Template for Calisthenics & Bodyweight

Use in FirstRep document

Warm-Up Routine

A proper warm-up is essential for preventing injuries and preparing your body for intense calisthenics workouts.

# Duration (minutes) *

Enter warm-up duration

... Warm-Up Exercises *

List your warm-up exercises

Strength Training Plan

Focus on bodyweight exercises that build strength without added weights, targeting major muscle groups.

Aa Exercise Name *

Name of bodyweight exercise

# Repetitions *

Number of repetitions

# Sets *

Number of sets

Skill Work

Incorporate skill-focused training to progress towards advanced movements like the muscle-up or planche.

Aa Skill Focus *

Skill you are working on

... Progression Steps *

Detail progression steps for the skill

# Time Commitment (weeks) *

Expected time to achieve skill

Cool Down Routine

Cooling down helps in recovery and flexibility, essential for bodyweight training.

# Duration (minutes) *

Enter cool down duration

... Cool Down Exercises *

List your cool down exercises

Progress Tracking

Keep track of your progress to stay motivated and adjust your training as needed.

D Date *

Select date of tracking

Aa Current Skill Level *

Describe your current skill level

... Goals *

List your fitness goals

Why Use This Template

Versatility

Train anywhere with minimal equipment, making it perfect for travelers.

Skill Progression

Focus on skill development alongside strength training to avoid frustration.

How to Use

Fill out the template with your personal training details and goals.

Follow the outlined sections weekly to track your progress effectively.

Customization Tips

Adjust exercise selection based on your personal goals and available equipment.
Modify repetitions and sets according to your current fitness level.
Incorporate variety by switching up exercises every couple of weeks.

Build and send calisthenics & bodyweight templates digitally with FirstRep. Free for up to 3 clients.

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Frequently Asked Questions

How often should I train each week?

Aim for at least 3-5 days per week, mixing strength and skill work for optimal results.

What if I can't perform some of the exercises?

Modify exercises to a suitable level or seek alternative movements that target the same muscle groups.