Short answer: Train Monday, Wednesday and Friday with easy pushing, pulling, legs and core. Choose variations that allow six to twelve controlled repetitions without grinding.
Who this workout is for
This routine suits people new to structured bodyweight training. Use a stable table or resistance band for pulling and a wall or countertop for push-ups. If exercise terminology is unfamiliar, consult the complete calisthenics workout guide.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Wall or incline push-up | 2–3 × 6–12 | Choose a comfortable height |
| Supported row or band row | 2–3 × 6–12 | Pull shoulder blades back |
| Chair squat | 2–3 × 8–12 | Use the chair as a depth guide |
| Glute bridge | 2–3 × 10–15 | Pause at the top |
| Dead bug | 2 × 5–8/side | Move slowly |
How to perform the session
Warm up with walking, shoulder circles and easy practice repetitions. Rest 60–120 seconds. Stop a set when alignment, range or control changes noticeably.
How to progress
Add one repetition to one or two sets each week. When the top of the range feels stable, lower the push-up incline or reduce assistance slightly. Continue with the four-week plan or compare beginner calisthenics apps.
How RepSaga fits
RepSaga can add RPG feedback to your push-up practice on iPhone or iPad. Only count the clean variation you selected; the game should not persuade you to attempt floor reps before you are ready. See the beginner push-up workout.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
Can a complete beginner start calisthenics?
Yes. Wall push-ups, supported rows and chair squats let you begin below your maximum ability.
How long should the routine take?
About 25–40 minutes is enough when rests and warm-up are included.