Short answer: Print the three-day schedule, circle one variation for each movement and record completed clean repetitions. Reassess after four weeks.
Choose your level
| Pattern | Level 1 | Level 2 | Level 3 |
|---|---|---|---|
| Push | Wall push-up | Incline push-up | Floor push-up |
| Pull | Band row | Table row | Pull-up progression |
| Legs | Chair squat | Squat | Split squat |
| Core | Dead bug | Plank | Hollow hold |
Weekly schedule
| Day | Work | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|
| Monday | Push, pull, legs, core | 2 sets | 3 sets | 3 sets | 2 sets |
| Wednesday | Alternate variations | 2 sets | 3 sets | 3 sets | 2 sets |
| Friday | Repeat Monday | 2 sets | 3 sets | 4 sets | Test |
How to save the PDF
Use the browser menu or Ctrl/Cmd+P, choose Save as PDF and confirm the preview. The site’s print stylesheet removes navigation and promotional elements. The full four-week plan explains progression and recovery in more detail.
Track the push-up line
Write repetitions on the sheet or use RepSaga to turn push-up sets into RPG progress. Keep rows, legs and core in the printed log. See the free plan and tracker guide.
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
How do I download the calisthenics plan PDF?
Use your browser’s Print command and choose Save as PDF.
Can I edit the exercise levels?
Yes. Circle or write the variation that matches your current ability.