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    Calisthenics Prep

    Calisthenics Prep

    Home Workouts
    Beginner
    3 routines

    Beginner calisthenics foundations for home: push, pull, squat, hinge, core, and scapular control. Minimal equipment (towel/doorway).

    Routines

    Day 1 — Push, Pull & Core Basics

    Fundamental patterns and core control for calisthenics foundations.

    Beginner
    44 mins
    143 Kcal
    Air Squat

    Air Squat

    3 sets
    10 reps
    60s rest
    Incline Push up

    Incline Push up

    3 sets
    8 reps
    60s rest
    Bodyweight Row in Doorway

    Bodyweight Row in Doorway

    3 sets
    8 reps
    60s rest
    Bird Dog

    Bird Dog

    3 sets
    10 reps
    45s rest
    Dead Bug

    Dead Bug

    3 sets
    10 reps
    45s rest
    Glute Bridge Two Legs on Floor

    Glute Bridge Two Legs on Floor

    3 sets
    12 reps
    60s rest
    Kneeling Scapular Push-Up

    Kneeling Scapular Push-Up

    3 sets
    10 reps
    45s rest
    Front Plank

    Front Plank

    3 sets
    0 reps
    45s rest

    Day 2 — Legs, Pull & Core Stability

    Lower-body patterns with beginner-friendly pulling and core holds.

    Beginner
    45 mins
    131 Kcal
    Sit Squat

    Sit Squat

    3 sets
    10 reps
    60s rest
    Bodyweight Rear Lunge

    Bodyweight Rear Lunge

    3 sets
    8 reps
    60s rest
    Bodyweight Good Morning

    Bodyweight Good Morning

    3 sets
    12 reps
    60s rest
    Bodyweight Standing One Arm Row (with towel)

    Bodyweight Standing One Arm Row (with towel)

    3 sets
    10 reps
    60s rest
    Diamond Push up (on knees)

    Diamond Push up (on knees)

    3 sets
    8 reps
    60s rest
    Hollow Hold

    Hollow Hold

    3 sets
    0 reps
    45s rest
    Lateral Side Plank (bent leg)

    Lateral Side Plank (bent leg)

    3 sets
    0 reps
    45s rest
    Superman

    Superman

    3 sets
    10 reps
    45s rest

    Day 3 — Total Body & Scapular Control

    Full-body session emphasizing balance, pulling, and shoulder stability.

    Beginner
    44 mins
    157 Kcal
    Lateral Step up

    Lateral Step up

    3 sets
    10 reps
    60s rest
    Wide Hand Push up

    Wide Hand Push up

    3 sets
    8 reps
    60s rest
    One Arm Towel Row

    One Arm Towel Row

    3 sets
    10 reps
    60s rest
    Table Top Bridge

    Table Top Bridge

    3 sets
    10 reps
    45s rest
    Plank arm lifts

    Plank arm lifts

    3 sets
    8 reps
    45s rest
    Standing Side Leg Raise

    Standing Side Leg Raise

    3 sets
    12 reps
    45s rest
    Bodyweight Single Leg Deadlift

    Bodyweight Single Leg Deadlift

    3 sets
    8 reps
    60s rest
    Standing Calf Raise

    Standing Calf Raise

    3 sets
    12 reps
    45s rest
    Back to Home Workouts

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