Calisthenics Progression Calculator
Skill Level Assessment
Assess your current calisthenics level based on max reps
Workout Set/Rep Planner
Get sets and reps based on your max and training goal
Formula
Strength: 5 sets x 75% max reps, 3 min rest | Hypertrophy: 4 sets x 60% max, 90s rest | Endurance: 3 sets x 50% max, 60s rest
Frequently Asked Questions
How do I progress in calisthenics?
Progress by increasing reps, adding harder variations (e.g., diamond push-ups after regular push-ups), increasing time under tension, or reducing rest. When you can do 3 sets of 12+ reps, move to the next progression.
What is a good calisthenics level?
Beginners: 10+ push-ups, 1+ pull-ups. Intermediate: 25+ push-ups, 10+ pull-ups, pistol squats. Advanced: one-arm push-ups, muscle-ups, front lever progressions. Most people can reach intermediate in 6-12 months of consistent training.
How often should I train calisthenics?
Train each movement pattern 2-3 times per week with at least 48 hours between sessions targeting the same muscles. Full-body routines 3x/week or upper/lower splits 4x/week both work well.
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