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4-Week Calisthenics Workout Program
Beginner Level
If you want to start calisthenics the right way, this program gives you a solid foundation to build strength, muscle, and athleticism—without stepping into a gym.
Built from over 8+ years of experience in calisthenics, including 2× National Champion of Canada and 8× Pro wins worldwide, Xavier Cormier shares the proper method to begin calisthenics safely, efficiently, and with real results.
Program Overview
This 4-week beginner program is designed to:
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Get you stronger and more shredded
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Improve endurance, explosiveness, and overall athleticism
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Build the foundations required for advanced calisthenics skills
By mastering core movements such as pull-ups, push-ups, dips, and squats, you’ll prepare your body for harder skills like the muscle-up, V-sit, pistol squat, handstand, and more.
Training Structure
💪 5 workouts per week
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Mostly full-body sessions
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Focus on compound movements for a strong, functional body
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Each workout lasts less than 1 hour
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Minimal equipment required
📈 Progressive Intensity
Each week, the difficulty and volume increase to ensure steady progress in movements such as:
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L-Sit
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Pull-Ups
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Pistol Squats
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Push-Ups
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Dips
Equipment Needed
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Pull-up bar
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Dip bars
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Plyo box or sturdy ledge
Who This Program Is For
This program is perfect if you want to:
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✔ Master the basics of calisthenics
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✔ Build a strong, shredded physique
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✔ Train without a gym
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✔ Become more athletic and functional
Beginner-Friendly & Scalable
✔ No requirements needed to start
✔ Every exercise can be scaled down using easier variations
✔ Resistance bands can be used for assistance
✔ Suitable for complete beginners
This program adapts to your level and progresses with you week after week.
Ready to Start Your Calisthenics Journey?
Stay consistent, trust the process, and build the foundation for long-term progress. This is where strong, athletic calisthenics training begins.
