4-week calisthenics program for beginners
For beginners who want to build strength with their own bodyweight. You need a pull-up bar or a low bar, rings or a sturdy table for rows, and a bench or chair for dips.
Each session takes about 30–40 minutes. Weeks 1–3 add reps and sets step by step; week 4 is lighter so your joints and muscles recover.
Your 4-week plan
Weeks 1–3 add reps and sets step by step. Week 4 is lighter on purpose so you recover and come back stronger.
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Push-up | 3×6 | 3×8 | 4×10 | 2×6 |
| Australian row (inverted row) | 3×6 | 3×8 | 4×10 | 2×6 |
| Bodyweight squat | 3×12 | 3×14 | 4×16 | 2×12 |
| Hollow body hold | 3×15s | 3×20s | 4×25s | 2×15s |
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Dead hang | 3×15s | 3×20s | 4×25s | 2×15s |
| Bench dip | 3×6 | 3×8 | 4×10 | 2×6 |
| Walking lunge (bodyweight) | 3×8/side | 3×10/side | 4×12/side | 2×8/side |
| Front plank hold | 3×20s | 3×30s | 4×40s | 2×20s |
| Exercise | Wk 1 | Wk 2 | Wk 3 | Wk 4(recovery) |
|---|---|---|---|---|
| Pike push-up | 3×5 | 3×6 | 4×7 | 2×5 |
| Australian row (inverted row) | 3×8 | 3×10 | 4×12 | 2×8 |
| Bulgarian split squat | 3×8/side | 3×10/side | 4×12/side | 2×8/side |
| Side plank hold | 2×15s/side | 2×20s/side | 3×25s/side | 2×15s/side |
Rest 60–90 seconds between sets. Train on three non-consecutive days, e.g. Monday, Wednesday, Friday.
How to do the exercises
Push-up
Foundational horizontal press with built-in core work.
- Lower the chest to just above the floor, elbows at about 45°.
- Push the floor away and spread the shoulder blades at the top.
Tips: Squeeze glutes · Elbows back, not out
Avoid: Sagging hips · Head poking forward
Australian row (inverted row)
Horizontal pull that balances all the pressing volume in military PT.
- Pull the chest to the bar, elbows back.
- Lower until the arms are straight.
Tips: Body stays a plank · Squeeze the shoulder blades
Avoid: Hips dropping first · Short range at the top
Bodyweight squat
High-rep leg endurance and the movement pattern behind every load carry.
- Sit down and back until the thighs are at least parallel.
- Stand tall and squeeze the glutes.
Tips: Chest up, weight mid-foot · Knees track over toes
Avoid: Heels lifting · Cutting depth as fatigue sets in
Hollow body hold
The trunk position behind every clean pull-up, push-up and rope climb.
- Lift shoulders and legs until only the lower back contacts the floor.
- Hold, breathing shallowly but steadily.
Tips: Ribs down · Long from fingers to toes
Avoid: Any daylight under the lower back
Dead hang
Grip and shoulder endurance — the base for every pull and for rope work.
- Hang for time, breathing steadily.
- Keep shoulders slightly engaged rather than fully slack.
Tips: Long arms, quiet body
Avoid: Holding the breath · Dropping off the bar uncontrolled
Bench dip
Accessible triceps dip when no bars are available.
- Lower until the elbows reach about 90°.
- Press back up, keeping the back close to the bench.
Tips: Stay close to the bench
Avoid: Drifting forward, which strains the shoulders
Walking lunge (bodyweight)
Single-leg strength and stability — directly transfers to marching under load.
- Step forward and lower the back knee to just above the floor.
- Drive through the front heel into the next step.
Tips: Torso upright · Long enough step to keep the knee behind the toes
Avoid: Short steps that jam the front knee forward
Front plank hold
Anti-extension hold; the safest way to build trunk endurance for load carriage.
- Squeeze glutes and quads, tuck the ribs and hold one straight line.
- Breathe normally through the hold.
Tips: Push the floor away · Ribs down, glutes on
Avoid: Sagging hips · Holding the breath
Pike push-up
Vertical pressing pattern; the bodyweight route to overhead strength.
- Lower the crown of the head towards the floor between the hands.
- Press back up until the elbows lock.
Tips: Head travels down, not forward · Elbows track slightly forward
Avoid: Turning it into a flat push-up by dropping the hips
Bulgarian split squat
Single-leg strength and balance with less spinal load than squats.
- Lower straight down until the rear knee is just above the floor.
- Drive through the whole front foot to stand.
Tips: Front shin near vertical for glutes, more forward for quads · Stay tall through the chest
Avoid: Stance too short, jamming the front knee · Pushing off the back foot
Side plank hold
Lateral trunk endurance that keeps the hips honest under a pack.
- Lift the hips into a straight line and hold.
- Repeat on the other side.
Tips: Stack shoulder, hip and ankle
Avoid: Rolling the chest towards the floor
Warm up for 5 minutes first. Stop if you feel sharp pain, and talk to a doctor or physiotherapist first if you have an injury or health condition.
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