Calisthenics Progressions: The Ultimate Cheatsheet

Cheatsheets

Introduction

Calisthenics is a form of strength training consisting of various movements that exercise large muscle groups using your body weight as resistance. This discipline emphasizes progression through increasingly difficult variations of exercises rather than adding external weights. This cheatsheet provides a comprehensive roadmap of calisthenics progressions for different muscle groups, enabling you to build strength systematically from beginner to advanced levels.

Core Concepts of Calisthenics

Key Principles

  • Progressive Overload: Gradually increasing difficulty to continually challenge muscles
  • Full Body Integration: Exercises engage multiple muscle groups simultaneously
  • Movement Patterns: Pushing, pulling, squatting, hinging, and core stabilization
  • Skill Development: Focus on technique mastery before advancing
  • Body Control: Development of proprioception and kinesthetic awareness

Training Variables

  • Volume: Sets × Reps
  • Intensity: Exercise difficulty/variation
  • Tempo: Speed of movement execution
  • Rest: Time between sets/exercises
  • Frequency: Training sessions per week

Upper Body Push Progressions

Push-Up Progression Path

  1. Wall Push-Ups
    • Stand facing wall, arms extended, lean forward, push back
    • Target: 3×15-20 reps
  2. Incline Push-Ups
    • Hands elevated on bench/chair/table
    • Target: 3×12-15 reps
  3. Knee Push-Ups
    • Perform on knees with proper upper body alignment
    • Target: 3×10-15 reps
  4. Full Push-Ups
    • Maintain straight body line from head to heels
    • Target: 3×8-12 reps
  5. Diamond Push-Ups
    • Hands close together forming diamond shape
    • Target: 3×8-12 reps
  6. Decline Push-Ups
    • Feet elevated on bench/chair
    • Target: 3×8-12 reps
  7. Archer Push-Ups
    • One arm extended to side, other performing push-up
    • Target: 3×6-8 reps per side
  8. One-Arm Push-Up Progressions
    • Start with partial ROM, gradually increase
    • Target: 3×3-5 reps per side

Dip Progression Path

  1. Bench Dips
    • Hands on bench behind you, feet on floor
    • Target: 3×12-15 reps
  2. Straight Bar Dips
    • Support hold on straight bar/parallel bars
    • Target: 3×30-45 seconds
  3. Negative Dips
    • Jump to top position, lower slowly
    • Target: 3×5-8 reps with 4-second descent
  4. Parallel Bar Dips
    • Full dips between parallel bars
    • Target: 3×8-12 reps
  5. Ring Dips
    • Dips performed on gymnastic rings
    • Target: 3×6-10 reps
  6. Ring RTO (Rings Turned Out) Dips
    • Dips with rings turned out at top
    • Target: 3×5-8 reps

Handstand Push-Up (HSPU) Progression

  1. Pike Push-Ups
    • Inverted V position, head toward floor
    • Target: 3×8-12 reps
  2. Elevated Pike Push-Ups
    • Feet on bench, hands on floor
    • Target: 3×8-10 reps
  3. Wall Headstand Hold
    • Hold headstand position against wall
    • Target: 3×30-60 seconds
  4. Wall HSPU Negatives
    • Handstand against wall, lower slowly
    • Target: 3×3-6 reps (5-second descent)
  5. Wall HSPU with Partial ROM
    • Lower to elevated surface (parallettes)
    • Target: 3×5-8 reps
  6. Full Wall HSPU
    • Complete ROM against wall
    • Target: 3×3-6 reps
  7. Freestanding HSPU
    • Without wall support
    • Target: 3×2-5 reps

Upper Body Pull Progressions

Pull-Up Progression Path

  1. Dead Hangs
    • Hang from bar with arms straight
    • Target: 3×30-60 seconds
  2. Scapular Pulls
    • Hang and pull shoulders down without bending arms
    • Target: 3×8-12 reps
  3. Negative Pull-Ups
    • Jump to top position, lower slowly
    • Target: 3×5-8 reps (5-second descent)
  4. Australian Pull-Ups (Horizontal Rows)
    • Body underneath bar at angle
    • Target: 3×8-12 reps
  5. Assisted Pull-Ups
    • Using band or partner assistance
    • Target: 3×5-8 reps
  6. Full Pull-Ups
    • Complete ROM from dead hang
    • Target: 3×5-8 reps
  7. Weighted Pull-Ups
    • Add external weight
    • Target: 3×5-8 reps
  8. L-Sit Pull-Ups
    • Pull-ups with legs extended forward
    • Target: 3×5-8 reps
  9. One-Arm Pull-Up Progressions
    • Archer pull-ups, mixed grip, etc.
    • Target: Work toward 3×3-5 reps per side

Row Progression Path

  1. Incline Rows
    • High bar position (easier angle)
    • Target: 3×10-15 reps
  2. Horizontal Rows
    • Body parallel to ground
    • Target: 3×8-12 reps
  3. Decline Rows
    • Feet elevated (harder angle)
    • Target: 3×8-10 reps
  4. Archer Rows
    • One arm extended, other performing row
    • Target: 3×6-8 reps per side
  5. One-Arm Row Progressions
    • Working toward full one-arm rows
    • Target: 3×5-8 reps per side
  6. Front Lever Row Progressions
    • Tuck, advanced tuck, one-leg, straddle, full
    • Target: Progression-dependent

Front Lever Progression

  1. Tuck Front Lever Hold
    • Knees tucked to chest
    • Target: 3×15-30 seconds
  2. Advanced Tuck Front Lever
    • Knees away from chest, hips bent
    • Target: 3×10-20 seconds
  3. Single-Leg Front Lever
    • One leg extended, one tucked
    • Target: 3×8-15 seconds per side
  4. Straddle Front Lever
    • Legs in wide V-position
    • Target: 3×8-15 seconds
  5. Full Front Lever
    • Body completely horizontal, legs together
    • Target: 3×5-10 seconds

Lower Body Progressions

Squat Progression Path

  1. Assisted Squats
    • Holding support for balance
    • Target: 3×15-20 reps
  2. Full Bodyweight Squats
    • Standard squats without support
    • Target: 3×15-20 reps
  3. Bulgarian Split Squats
    • Rear foot elevated on bench
    • Target: 3×10-12 reps per leg
  4. Shrimp Squat Progressions
    • Level 1: Touching knee to ground
    • Level 2: No knee touch
    • Level 3: Holding foot
    • Target: 3×6-10 reps per leg
  5. Pistol Squat Progressions
    • Assisted with band/pole
    • Partial ROM to box
    • Full pistol squat
    • Target: 3×5-8 reps per leg
  6. Weighted Pistol Squats
    • Add external weight
    • Target: 3×5-8 reps per leg

Hinge/Posterior Chain Progression

  1. Glute Bridges
    • Shoulders on ground, raise hips
    • Target: 3×15-20 reps
  2. Single-Leg Glute Bridges
    • One leg extended
    • Target: 3×10-15 reps per leg
  3. Floor Nordic Curl Negatives
    • Kneel with feet anchored, lower controlled
    • Target: 3×5-8 reps (5-second descent)
  4. Natural Glute Ham Raise
    • More upright position than Nordic
    • Target: 3×6-10 reps
  5. Full Nordic Curls
    • Complete ROM with eccentric and concentric
    • Target: 3×3-6 reps

Core Progressions

Hollow Body Progression

  1. Dead Bug
    • Back pressed to floor, alternating limbs
    • Target: 3×30-60 seconds
  2. Hollow Body Hold
    • Low back pressed to floor, limbs extended
    • Target: 3×20-40 seconds
  3. Hollow Body Rocks
    • Rocking in hollow position
    • Target: 3×15-30 rocks
  4. V-Ups
    • Touch toes in V position
    • Target: 3×10-15 reps
  5. Dragon Flag Progressions
    • Tuck, single leg, full
    • Target: Progression-dependent

L-Sit Progression

  1. Foot-Supported L-Sit
    • Feet on ground, hips elevated
    • Target: 3×20-30 seconds
  2. One-Leg L-Sit
    • One leg extended, one foot on ground
    • Target: 3×15-20 seconds per leg
  3. Tuck L-Sit
    • Both feet off ground, knees bent
    • Target: 3×15-20 seconds
  4. Advanced Tuck L-Sit
    • Knees farther from chest
    • Target: 3×15-20 seconds
  5. Full L-Sit
    • Legs straight and parallel to ground
    • Target: 3×10-15 seconds
  6. V-Sit
    • Legs raised higher than horizontal
    • Target: 3×5-10 seconds

Plank Progression

  1. Forearm Plank
    • Standard plank on forearms
    • Target: 3×30-60 seconds
  2. Straight-Arm Plank
    • Plank in push-up position
    • Target: 3×30-60 seconds
  3. Side Plank
    • Body on side, supported by forearm
    • Target: 3×30-45 seconds per side
  4. RKC Plank
    • High-tension plank (posterior tilt, squeeze glutes)
    • Target: 3×20-30 seconds
  5. Long-Lever Plank
    • Arms extended further forward
    • Target: 3×20-40 seconds
  6. Ring Plank
    • Forearms/hands on unstable rings
    • Target: 3×20-40 seconds

Comparison of Progression Paths

Exercise TypeBeginnerIntermediateAdvancedElite
PushWall/Knee Push-UpsFull Push-UpsDiamond/Decline Push-UpsOne-Arm Push-Up
PullDead Hangs/NegativesAustralian RowsFull Pull-UpsOne-Arm Pull-Up
DipsBench DipsParallel Bar DipsRing DipsRTO Dips
Vertical PushPike Push-UpsElevated Pike Push-UpsWall HSPUFreestanding HSPU
CorePlanks/Dead BugHollow Hold/Tuck L-SitFull L-SitV-Sit/Front Lever
SquatAssisted SquatsBulgarian Split SquatsShrimp SquatsPistol Squats
HingeGlute BridgesSingle-Leg BridgesNordic Curl NegativesFull Nordic Curls

Common Challenges and Solutions

Challenge 1: Plateauing on Progressions

  • Solutions:
    • Increase volume (more sets/reps) before progressing
    • Implement harder variations on some training days
    • Use tempo manipulation (slower negatives)
    • Add partial reps at end of sets
    • Incorporate “greasing the groove” (frequent practice)

Challenge 2: Lacking Proper Equipment

  • Solutions:
    • Use household items (chairs, tables) for elevated work
    • Doorway pull-up bars are affordable and versatile
    • Focus on floor-based progressions
    • Resistance bands can assist or add resistance
    • Playgrounds have excellent calisthenics equipment

Challenge 3: Joint Pain During Exercises

  • Solutions:
    • Ensure proper warm-up (joint rotations, low intensity)
    • Scale back to earlier progression temporarily
    • Assess form with video recording
    • Implement “joint prehabilitation” exercises
    • Consider neutral grip variations (less stressful on joints)

Challenge 4: Difficulty with Specific Skills

  • Solutions:
    • Break down movements into smaller components
    • Use assistance methods (bands, partner, wall)
    • Focus on prerequisite strength in supporting muscles
    • Practice skill work when fresh (beginning of session)
    • Implement specific mobility work if flexibility is limiting factor

Best Practices and Tips

Tip 1: Structuring Your Training

  • Train each movement pattern 2-3 times per week
  • Allow 48-72 hours between training same pattern
  • Follow a push/pull split or full body approach
  • Prioritize weakest movements at start of workout
  • Complement with mobility work

Tip 2: Volume and Intensity Guidelines

  • Beginners: 2-3 sets per exercise, higher reps (10-15)
  • Intermediate: 3-4 sets per exercise, moderate reps (8-12)
  • Advanced: 4-5 sets per exercise, lower reps for strength (5-8)
  • Skill work: Daily practice, low fatigue (50-70% effort)

Tip 3: Recovery Optimization

  • Ensure adequate protein intake (1.6-2.2g/kg bodyweight)
  • Prioritize sleep quality (7-9 hours)
  • Implement active recovery (walking, light movement)
  • Consider deload weeks every 4-8 weeks
  • Use foam rolling and mobility work between sessions

Tip 4: Progression Criteria

  • Master current progression before advancing
  • Guidelines to move to next level:
    • Strength: 3×8-12 clean reps with good form
    • Static holds: 3×30-45 seconds with proper position
    • Move back a progression if form deteriorates
    • Double check form before adding volume

Resources for Further Learning

Books

  • Overcoming Gravity by Steven Low
  • Convict Conditioning by Paul Wade
  • Complete Calisthenics by Ashley Kalym
  • Building the Gymnastic Body by Christopher Sommer

Online Resources

  • r/bodyweightfitness (Reddit community)
  • FitnessFAQs (YouTube channel)
  • Calisthenic Movement (YouTube channel)
  • GMB Fitness (website and YouTube)
  • Thenics App (progression tracking)

Equipment Recommendations

  • Gymnastics rings (most versatile equipment)
  • Pull-up bar (door-mounted or free-standing)
  • Parallettes (handstand and L-sit work)
  • Resistance bands (assistance and added resistance)
  • Adjustable height platform (box, bench)

Quick Reference: Weekly Training Template

3-Day Full Body Routine

Monday/Wednesday/Friday

  • Pull-Up Progression: 3-4 sets
  • Push-Up Progression: 3-4 sets
  • Squat Progression: 3-4 sets
  • Dip Progression: 3-4 sets
  • Row Progression: 3-4 sets
  • Core Progression: 3-4 sets
  • Mobility Work: 10-15 minutes

4-Day Upper/Lower Split

Monday/Thursday (Upper)

  • Pull-Up Progression: 4 sets
  • Push-Up Progression: 4 sets
  • Dip Progression: 4 sets
  • Row Progression: 4 sets
  • Handstand Progression: 3 sets
  • Core Progression: 3 sets

Tuesday/Friday (Lower)

  • Squat Progression: 4 sets
  • Hinge Progression: 4 sets
  • Single-Leg Progression: 3 sets
  • Calf Raise Progression: 3 sets
  • Core Progression: 3 sets
  • Mobility Work: 15-20 minutes

6-Day Push/Pull/Legs Split

Monday/Thursday (Push)

  • Push-Up Progression: 4 sets
  • Dip Progression: 4 sets
  • Handstand Push-Up Progression: 3-4 sets
  • L-Sit Progression: 3 sets

Tuesday/Friday (Pull)

  • Pull-Up Progression: 4 sets
  • Row Progression: 4 sets
  • Front Lever Progression: 3 sets
  • Core Progression: 3 sets

Wednesday/Saturday (Legs)

  • Squat Progression: 4 sets
  • Hinge Progression: 4 sets
  • Single-Leg Progression: 3 sets
  • Calf Raise Progression: 3 sets
  • Mobility Work: 15-20 minutes

This calisthenics progressions cheatsheet serves as your comprehensive roadmap from beginner to advanced bodyweight training. Remember that consistency and proper form are more important than rapid progression—master each level before moving to the next for sustainable, injury-free development.

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