Quick answer: This is a complete beginner calisthenics workout plan you can run at home or at a park. It sets a baseline, puts you on six movement ladders, and progresses you through three blocks: Foundation, Volume and Density. No gym, and no equipment beyond something to hang from.
Most beginner plans fail for one of two reasons. They change every week, so nothing gets measurably better, or they hand you fixed numbers that stop fitting after a fortnight. This one does neither. You start on the rung that matches your own baseline, and you move up only when you have earned it.
Download the plan. Twenty-one pages, free, no sign-up. Print the log sheet and start on week 1.
This plan is already in THYMOS. The same twelve weeks, the same ladders, three sessions a week. Set your starting points once, and every session opens with its exercises, sets and rest, ready to start.
What is inside
- Set your baseline. A short test that decides where you start, so the plan fits you rather than an average.
- The six ladders. Vertical pull, horizontal pull, horizontal push, dip and support, legs, and core. Five or six rungs each, from a dead hang to a full pull-up.
- The week. Three sessions, an optional fourth day, and how long to rest between sets.
- Three blocks. Weeks 1 to 4 Foundation, weeks 5 to 8 Volume, weeks 9 to 12 Density, with week 8 as a deload rather than a week off.
- Grease the Groove. How to add frequent low fatigue practice without wrecking the sessions it sits between.
- When you stall. The five most expensive mistakes, and what to change first.
- A twelve week log. A printable sheet and an honest week 12 retest.
- An illustrated exercise library. All 33 movements across the six ladders, each with a photo and the cues that matter, so an unfamiliar name in a table is never a guess.
Who it is for
You are starting calisthenics, or restarting it, and you want a plan rather than a list of exercises. If you can already do 8 clean pull-ups and 10 dips, you are past this one. Go straight to the weighted block linked below.