8-Week Program Template for Calisthenics & Bodyweight

Use in FirstRep document

Warm-Up Routine

A proper warm-up prepares your body for intense calisthenics workouts.

# Dynamic Stretching Duration *

Minutes for dynamic stretching

... Mobility Exercises *

List mobility exercises (e.g., arm circles, hip openers)

Strength Training

Focus on bodyweight strength exercises to build a solid foundation.

vv Exercise Selection *

Choose exercises (e.g., push-ups, pull-ups)

# Repetitions *

Number of repetitions per exercise

# Sets *

Number of sets per exercise

Skill Work

Incorporate skill training into your routine for progress.

v Skill Focus *

Choose the skill to work on

... Progression Steps *

Outline steps to achieve the skill

# Time Allocation *

Minutes allocated for skill work

Cool Down & Recovery

Essential for muscle recovery and flexibility.

# Static Stretching Duration *

Minutes for static stretching

... Breathing Exercises *

List breathing exercises (e.g., deep breathing, box breathing)

Progress Tracking

Keep track of your progress to stay motivated.

... Weekly Goals *

Define your goals for the week

... Achievements *

Record achievements and milestones

Nutrition Guidance

Fuel your body for optimal performance and recovery.

# Daily Caloric Intake *

Recommended calories per day

... Macronutrient Breakdown *

Outline protein, carbs, and fats ratio

Why Use This Template

Structured Progression

This program provides a clear path to progress in both strength and skill.

Flexibility of Training

Train anywhere with bodyweight exercises that require no equipment.

How to Use

Follow the program weekly, adjusting exercises as needed for your level.

Track your progress weekly to stay motivated and identify areas for improvement.

Customization Tips

Adjust exercise reps based on your fitness level.
Incorporate different variations of skills to challenge yourself.
Modify the warm-up and cool-down based on available space.
Use a travel-friendly routine if training away from home.
Keep a journal to note progress and feelings after workouts.

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Frequently Asked Questions

What if I can't perform a specific skill?

Focus on the progression steps provided in the template to gradually build up to the skill.

How can I stay motivated during long progressions?

Set small, achievable goals along the way to keep yourself engaged and motivated.