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How To Progress Quickly and Make Calisthenics Harder (The Ultimate Step By Step Guide)

Man, this stinks…

I looked myself in the mirror and flexed in a couple of different poses I knew.

“Nothing has really changed.” I thought while I was flexing my right biceps.

Suddenly the door opened and my friend Ivan entered the room.

LOL dude, what the hell are you doing? – he asked me

Um, nothing…

I’m just checking my arms to see if they have grown a little. After all, I tried this new calisthenics workout I saw on Youtube 3 weeks ago.

So what do you think?

Do you see any change? – I asked

He looked at me from top to bottom and slowly said:

– Well…

I don’t want to ruin your dreams but you look the same to me…

F*ck, it wasn’t the mirror after all.

– Well, sadly you are right…

It’s been like this for months. No matter what I try I can’t progress anymore and I always stay the same.

Do you have any ideas that could help? Anything would be useful. – I quick added

He stopped walking for a second and everything became quiet.

Suddenly he said – That’s a very good question Bozhidar and the best part is that I may have a very interesting solution to your problem. 

You simply have to stop being cheap.

– I’m not cheap!


– Yes, you are! Tell me how much money have you spend during your so-called “calisthenics journey” so far?



Now listen closely!

If you want to succeed and actually see some results with your calisthenics training you can’t rely fully on Youtube because the information there is very basic and in 9/10 times is incorrect and not backed by any science.

My recommendation is going to be to buy a proven calisthenics program or make yourself one, and combine it with a solid meal plan!

– Here is exactly what you need to do next…. 

Hi there I’m Bozhidar and I’m was the dude with the small arms that hated the mirror. 

But not anymore.

After I followed Ivan’s advice and learned a lot more great information along the way I finally got results. But not any results. 

I got extremely good results.

Here’s what I’m talking about.

If you want to have similar or even better results than me I highly recommend you to read this guide till the end.

In the next few chapters, I will be teaching you exactly how to progress quickly and make calisthenics harder using my own experience and science.

But before we get any further I want to tell you something VERY important that you need to know…

Even with the best workout program and food you are still going to fail miserably if you don’t understand the vital basics of bodyweight training.

So in order to help you out even more (counting this in-depth article), I want to offer you our latest massive guide “How to Start Calisthenics: The Ultimate Guide” for 100% FREE (for a limited time)

It’s jammed packed with solid information about calisthenics you can’t find anywhere else.

All you have to do is enter your email below and I’m going to send to you asap.

Here you go:

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With that out of the way let’s continue!

And the best part about this whole article is that literally anyone can do.

In order to help you understand everything I have divided the whole guide into 5 actionable steps you can do while you are reading the damn thing.

Here are the steps I’m talking about:

  • Step 1 – Find Out Your Current Condition
  • Step 2 – Select The Goal You Want to Achieve
  • Step 3 – Select A Technique or Techniques You Want To Use
    • Technique 1 – Invest In a Solid Calisthenics Program Based On Progression
    • Technique 2 – Include Additional Resistance (Do Weighted Calisthenics)
    • Technique 3 – Replace Your Exercises With More Advanced Variations (Or learn new movements)
    • Technique 4 – Slow down The Movement and Stick to the Optimal Rep Range 
  • Step 4 – Create A Master Plan Based On Progressive Overload
  • Step 5 – Track Down Your Calisthenics Progress

So without any further ado, buckle your seatbelt, hold your breath tight and prepare for an emergency take-off…

Here we go…

Calisthenics Progression 101 – Everything You Are Going To Need

Before I jump and show you all the steps I want to tell you something.

You might need a couple of things if you want to make this thing work.

Don’t worry it’s nothing complicated.

Here is everything you will need along the way:

  • 5-10 minutes of your time
  • A pen and a piece of paper or some type of writing program such as Google Docs or Notepad
  • A lot of thinking and using your brain
  • A little bit of super basic math skills (don’t worry we have learned this in the 3rd grade)
  • Some investment (optional)
  • Patience and persistence

Yes, in order to progress quickly in calisthenics you need to take some time, do a little thinking, calculation and optionally buy a couple of things.

Optionally you could simply read the whole thing to see how everything is done, bookmark this article in your browser and do it later.

How to bookmark this article

… but

… please don’t include it with the other 100 things you “are going to take care” after the Earth stops spinning…

Just 998 more…

With that being said let’s jump right into the steps…

How To Progress Quickly and Make Calisthenics Harder (The Ultimate Step By Step Guide)

Even if you are probably thinking about it please don’t skip any steps because they are interconnected one another.

Simply start from step 1 and continue until you reach step 5.

And here we go …

Step 1 – Find Out Your Current Condition

In order to see actual progress from your bodyweight training, you need to know where you currently are.

And not only “know”. You have to write it down so you can literally see it.

Doing this step is essential because without knowing where you currently are there isn’t any way you can track down if you are progressing or moving forward. 

So stop for a moment and think about everything you are currently doing and eating. Think about your body and all the things you know about it.

Now write down everything that’s important for you that you want to change. After that write down your metrics, strength, max number of reps, exercises, etc.

Here’s a great example of how I would write my current condition if I was just starting out:


Most of these metrics are not real and are only shown for the example

  • My current weight – 75.3 kg (166 lbs)
  • The number of calories I currently eat in a day – 2700 cal. (if you don’t know yours write down “I don’t know”)
  • Max number of push-ups – 23 with fast speed and no resistance
  • Max number of dips – 16 with fast speed and no resistance
  • Max number of pull-ups – 13 with fast speed and no resistance
  • Max number of chin-ups – 15 with fast speed and no resistance
  • Max number of bodyweight squats – 78 with fast speed and no resistance
  • Forearm size – 32 cm (12.5 in)
  • Arms size – 36 cm (14 in)
  • Chest size – 110 cm (43 in)
  • Thigh size – 57 cm (22 in)
  • Weist size – 76 cm (29 in)
  • Current body fat percentage – ??? (around 12-13%)
  • etc. (anything else that is important for you and want to change in the future)

Now it’s your turn. 

Take your piece of paper (or open the right application) and write down everything important for you in your current situation. 

If you don’t know some stuff leave them blank so you can fill them later. 

And please take your time and think (it took me about 1-2 minutes to create this). 

Feel free to use the given example as a template and replace my stats with yours.

Oh and I almost forgot …. do it! 

I know it requires some work but this information is important because you are going to compare it with your future results and see if you are getting closer to your goals.

After you are ready with your list of stats like I showed above continue to the next step…

Step 2 – Select The Goal You Want to Achieve

The next thing you have to do is to write down your goal.

If your goal is something of the like of “I want to get bigger and stronger” please change it and make it a little more specific than that.


Think about how much weight would you like to gain or a specific number of repetitions you would want to do. 

Your goal could be even to learn something new. 

Example: “I want to learn to do a handstand for 30 seconds straight.”

Your aim here is to create a specific goal that is something you would like to achieve in the next 1,2 or 3 months.

Take a moment to think. After you are ready, write it down beneath your current condition/strength you created earlier.

Here’s how it should look like:

My Goals

  1. I want to gain 3 kg (6.6 lbs) more weight and become 78 kg (171 lbs) in the next 2 months.
  2. I also want to include 5 kg of resistance to all my exercises and have the strength to do at least 6-8 reps using it.

Now take a couple of seconds and write down the goals you want to achieve

And please be reasonable

Writing something of the lines of “I want to gain 20 lbs of pure muscle in 30 days” is NOT going to work even if you take a bunch of steroids and have Superman as a personal trainer…

I’ve always dreamed to be a personal trainer…

The main purpose of writing down your goal is to visually see it and compare it to where you are when the given time has passed so you can see if you made it or not.

That’s why this step is totally worth a couple of seconds of your time.

After you have written down your goal it’s time to go to the next step where all the action can be found…

Action? Who said that!

Here we go! 

Step 3 – Select A Technique or Techniques You Want To Use

In this step, you will learn what are the best techniques you can use in order to progress quickly in calisthenics and make your exercises more difficult.

In other words, these are the things you must do if you want to really see any real progress after you have put in the hard work and sweat.

Imagine this step like gearing up before a fight…

(Now please read all of the 4 techniques below and select at least one of them you would love to include. 

I would recommend you to include all of them but that may cost you some bucks.

Here are your weapons of choice…

Use These 4 Techniques To Progress Quickly and Make Calisthenics Harder 

Even if there isn’t any specific order in which I’ve written them, I would recommend you to go for the first 2 ones. 

I find them way more important than the last 2 and you will gain much better results if you apply them first. 

With that being said, let’s begin with technique number 1…

Technique 1 – Invest In a Solid Calisthenics Program Based On Progression

After our conversation with Ivan finished I quickly learned that one of my biggest mistakes was the fact that I wasn’t following a good program and I was too cheap to buy one.

Luckily soon after that, this completely changed.

This time I listened and learned from my friends and the internet that there is a very good calisthenics program called Bar Brothers The System

After buying and using it for a while I could safely say that this is probably one of the best decisions I’ve ever made. 

With the help of this program, I managed to keep my progress going.

During the first 3 months (which is the length of the program) I gained a lot of size and strength.

I don’t believe I’m saying this but some online programs do actually work

Especially if it’s made from world-known athletes and it’s being recommended by hundreds of people worldwide…

A small fraction of the people using this program…

So if you are currently struggling with bodyweight training and want to try something that is really working please take a couple of minutes and read my Bar Brothers The System review here <<.

Inside you will find all my results, experience and the special discount price I found on the web.


In my opinion, following such a program is going to almost guarantee your success

The only way to fail this is by not eating properly (click here if you want to learn more about eating) or not doing the workouts.

If your goal is the opposite and you want to burn a lot of weight and fat while still building some pure muscle mass I would recommend you check my favorite HIIT program called Anabolic Running 2.0

The whole program is based on 10-minute high-intensity interval training workouts which are proven to be one the best and fastest ways to burn fat [1]

If you are curious and want to learn more about it feel free to read my entire review using this link <<

Inside you will find my experience, thoughts, before and after pictures and the truth about why I really like this program and how well it worked for me.

So now you have it! 

You are given the option to check out 2 of my favorite bodyweight programs you can find on the internet. 

Even if they cost a little bit of money they are still the fastest and easiest way to progress quickly with calisthenics because you don’t have to do anything.

All the workouts, exercises and routines are already created and tested and the only thing you are left to do is to follow them and don’t suck.

So if you have the budget and the desire to change your life feel free to check them out:

Hey man, I would definitely buy those programs If I could but I’m currently completely broke and can’t afford to spend a dime. What else can I do? I really want to do something….

If that’s your real situation don’t worry I got you

Even if my guide is 1/10th of the worth of both those program is still better than having nothing. 

Click here if you want to learn how you can create a basic workout routine from scratch.

With that being said it’s time for us to check out the second technique.

I’m one of the simplest and fastest ways to make calisthenics harder and progress quickly…

Technique 2 – Include Additional Resistance (Do Weighted Calisthenics)

Yep, it’s that simple.


The only thing that is standing between you and your dream physique is the required strength to use enough additional resistance…

Sadly even the most basic thing can be turned into something really complicated. 

That’s why I’ve included 3 of my favorite ways to do weighted calisthenics that are going to guarantee you quick results and constant progress.

Let’s check them out…

What is the best equipment for weighted calisthenics?

Even if there isn’t a definitive winner if you do have the budget and don’t own any of these 3 things I would say to buy them all.

Yes, I’m 100% serious!

Buy them and start using them as soon as you can.

Doing this is going to guarantee your positive progress both in strength and muscle mass.

Here are my favorite things:

Option 1 – Start Using Resistance Bands

If you don’t own resistance bands what are you waiting for?

Go to the nearest sports store and buy yourself ones ASAP!

Free Resistance Bands!

Lol don’t do it, I’m just kidding!

But even if I’m over exaggerating a lot that doesn’t mean I’m completely wrong.

Including resistance bands in your bodyweight moves is one of the smartest and most useful things you can do.

With their help, you can easily build a lot more muscle and strength [2] and make almost every move way harder and more challenging.

And that’s not everything.

Bands are also cheap, extremely flexible and lightweight and can be your best friend if you know how to use them.

I personally always carry 2 light ones with me wherever I go because you don’t know where you are going to need them. 

And the best thing about resistance bands is that they are the best alternative to traditional weights because with their help you can isolate every single muscle of your body and replicate the same exercises that require dumbbells or a barbell.

If you currently don’t own any resistance bands I would highly recommend you to check out mine:

My resistance bands

They are awesome and are very tough. I’ve had zero problems after using them hundreds of times in different places.

Click here if you want to check them on Amazon.

Now let’s see how bands can help you progress quicker and make your bodyweight movements more effective.

Example use of resistance bands:

  • Push-ups before (25 reps) -> Push-ups with bands (8-10 reps)
  • Dips before (16 reps) -> dips with bands (6-7 reps)
  • Bodyweight squats before (78 reps) >- squats with multiple bands on your shoulders (12-15 reps)
  • Chin-ups before (3 reps) -> chin-ups with bands (8-10 reps)
  • Planche before (0 seconds) – planche with bands holding legs (10 seconds)
  • Bicep curls before (can’t do) – bicep curls with bands (10 reps)
  • etc.

As you can see with the help of resistance bands you can easily make calisthenics harder but you can also make it easier as well.

As a said this piece of equipment is very versatile and I highly recommend you to get it if you don’t own it yet.

But bands works even better if you combine them with…

Option 2 – Start Using Gymnastic Rings 

Yes, you can combine them with gymnastic rings.

If you want to make your bodyweight exercises 10 times harder simply buy a pair of rings, hang them on the near tree and try using them…

But that’s only a small fraction of the reasons why you should get a pair.

To begin with, having gymnastic rings at your disposal is like owning a portable pull-up bar, dip bars, and parallettes compacted at the size of 2 rings

Yes, I’m 100% not overreacting. 

Gymnastic rings are one of the most versatile pieces of equipment I own. 

Today I placed them in my backpack and went into the near mountain where I did my workout where I did hang them on a tree.

Yes, I did my chest and triceps workout in the middle of a forest.

That’s insane…

But the best part about rings is that they are really cheap. I got mine below $40. 

Speaking of the devil here is a nice photo of them I made a couple of weeks ago:

My gymnastic rings

These are the bad boys from whose help I managed to destroy my whole upper body in minutes.

If you are looking for solid wooden quality gymnastic rings look no further and check mine. 

They are awesome and worth every penny!

Click here to check my rings on Amazon.

Now let’s see how you can use gymnastic rings in order to progress quickly and efficiently with calisthenics:

Example use of gymnastic rings:

  • Normal pull-ups before (16 reps) -> ring pull-ups (10-12 reps)
  • Normal dips before (23 reps) -> ring dips (8-10 reps ) – these are absolutely brutal
  • Normal push-ups before (50+ reps) -> ring push-ups (about 10-12 reps)
  • Chest flys before (not possible except with bands) -> ring chest flys (6-8 reps) – incredibly hard exercise
  • hanging leg raises before (12 reps easy) -> ring hanging leg raises (barely can do 6)

As you can see from the examples above rings are really tough and will quickly make all your bodyweight exercises way harder but that’s the beauty about it.

The harder and more challenging a certain movement is the bigger reward you will get.

And trust me, you will absolutely love the reward once you see it in the mirror…

Me after the workout

Speaking of rewards here’s another thing which could bring you a lot more great results…

Option 3 – Start Wearing a Weighted Vest

Yep, wearing a heavy enough weighted vest is another great way for you to make your bodyweight exercises more challenging

But the best thing is that you can easily combine it with other calisthenics equipment you might have lying around.

I currently really like to combine my weighted vest with my pull-up bar, dip bars, rings, and parallettes.

But one of the best places I love to wear it is during leg workouts.

Even if bands could still be useful when training legs I personally prefer to wear a vest while I’m going squats, lunges and crab walk (yes, that’s an actual exercise lol) because it’s really comfortable and I could put a ton of weight without having to hold dumbbells or a long barbel or a couple of resistance bands.

I wish I bought that vest…

After all, we don’t like chicken legs right?

Say that again, punk!

So that’s why I highly recommend you to buy a weighted vest which has enough weight on it if you already don’t have one.

Especially if you want to train your legs and back easily.

For example, my personal vest is fully adjustable and can hold up to 60 lbs which combined with a light band is quite enough weight to get massive and well developed solid legs.

Here’s the vest I’m talking about:

My weighted Vest

If you currently don’t have a vest but want to own one I highly recommend you to get the same as mine.

It’s affordable (compared to others), offers enough weight and is pretty comfortable without that annoying bouncing some models have.

Click here if you want to check my weighted vest’s price on Amazon.

Now let’s see how wearing a weighted vest is going to make all your bodyweight exercises 10 times harder...

Example use of a weighted vest:

  • Bodyweight squats before (50+ reps) -> squats with a vest (12-13 reps)
  • Bodyweight lunges before – (20 per leg) -> lunges with a vest (8-10 reps per leg)
  • Pull-ups before (14-15 reps) -> pull-ups with a vest (6 to 8 reps)
  • Dips before (20+ reps) -> dips with a vest (6-8 reps)
  • Push-ups before – (50+ reps) -> push-ups with a vest (8-10 reps)
  • Plank before (over 1 min and 30 sec.) -> plank with a vest (below 1 minute)
  • L-sit before (60+ seconds) -> plank with a vest (under 30 seconds)

And that’s only a small fraction of the things you can do!

With the option to adjust the weight of the vest you can make every single move harder or easier. 

Just imagine all the strength and muscle mass you could build…

Isn’t it beautiful…

And that’s really it. 

Now you know which are the best pieces of calisthenics equipment I highly recommend and why.

If you already own at least one of them consider yourself very lucky because you have a gold mine right below your feet.

And if you don’t…. well you can always invest a couple of bucks and buy one right now! 

Hey Bozhidar, I really like all of them but which one should I buy first….

If you are just starting out and don’t own anything else I would personally start with the resistance bands because they can also be used to help you learn certain moves. 

Click this link if you want to check mine.

With that being said it’s time to select a piece of equipment (or all of them) and add it into your master plan.


My equipment: I will include and use resistance bands, gymnastic rings, and a weighted vest into my training.

After you are done with that let’s check the other 2 techniques and learn how they can help you as well…

Technique 3 – Replace Your Exercises With More Advanced Variations (Or learn new movements)

Another and very simple technique you can use it to simply change your exercises or add brand new ones.

Every time you change things up your body and nervous system will get shocked and will be like:

“What the hell is going on? I’ve never done this…”

Your body…

When that happens your body has no other option than to grow bigger and strongerinorder to adapt to the new movements you have added [3].

So think of any new or more difficult exercises you would love to include in your future workouts and write them down.

If you can’t think of anything simply do a quick google search and you will be bombarded with potential exercises…

Here are some great examples to see how you should do it:

Exercise upgrades

  • basic push-ups -> decline push-ups with resistance
  • normal pull-ups -> pull-ups with a hold on top for 3 seconds
  • normal dips -> explosive dips with a 2-second hold at the bottom

New exercises

  • Human flag (beginner variation)
  • Dragon flag
  • Muscle-ups
  • Crab walk
  • Explosive dips

As you can see it’s not very difficult when you use your brain. 

It took me only a couple of seconds to do this example.

Now repeat the same thing and come up with a couple of changes you would like to do.

After you are done, write everything down and continue to the last and final technique that works pretty well…

Technique 4 – Slow down The Movement and Stick to the Optimal Rep Range 

Another very effective way to progress quickly and make calisthenics harder is to simply slow down your repetitions.

Do the same but with exercises!

Yes, I know this strategy is super basic and obvious but it still works surprisingly well.

By slowing down your movements you are going to fight the gravity for a longer period of time making your muscles burn and work 10 a lot harder.

In addition to that, you will also increase a lot your time under tension (TUT) and easily reach the optimal 30 to 60 seconds muscle-building range [4]

So if you want toprogress quickly and build more muscle with your bodyweight exercises slow down your movement until it takes youaround 3 seconds per repetition.

That’s the optimal time if you want to build more muscle mass and strength. [5]

And finally, aim to go for6 to 12 repetitions max if your main goal is strength and size with the help of the 3-second speed rep. [6]

Your main goal should be to reach your limit somewhere inside this range while keeping your form nice and strict.

Here’s how a 3-second repetition looks like:

  • 1.5-second down
  • 0.5-second hold/squeeze
  • 1-second push/pull
Example of a 3 second rep.

Now let’s see a more practical example:

Before: 20 push-ups using 1 second per rep = 20 seconds of time under tension + way above the 12 rep muscle-building range

After: 10-12 push-ups with 3 seconds per rep = 30-36 seconds of time under tension + ideal rep range for muscle growth

And the best part about this technique is that it works amazing with almost every movement you can think of that isn’t explosive or a static hold.

Now think about where you would like to include this technique and once you are ready, continue to the next step.

Here’s the place where all the magic is created.

Let me show you…

Step 4 – Create A Master Plan Based On Progressive Overload

It’s time to use all the information you learned from step 3 and combine it into a new and working calisthenics plan that is designed to make all your movements harder in order to make you bigger and stronger.

Let’s see how you are going to do it.

But before we start…

Please note:

If you are already using a program similar to Bar Brothers The System or Anabolic Running 2.0 you could skip this step because both routines are already structured in a very similar way and there isn’t any reason to do this. 

If you don’t own any program please continue reading and follow this step closely.

By now you should have a rough idea about…

  • What equipment would you like to use or buy (that you currently don’t own)
  • Which techniques you want to include in your training (I hope you have chosen all of them)

If that’s the case then you are on the right track. 

But before I show you exactly how to combine everything into one big program please read and follow these simple rules throughout the process…

Please follow these basic rules:

  1. Include additional resistance only if you have to. Extra resistance is needed only when you can do more than 12 repetitions with proper form and speed.
  2. Your main goal should be to be able to do between 6 and 12 repetitions using a good tempo and technique.
  3. Add more difficult exercises only if you have to. If you could barely do 10 correct repetitions there isn’t going to be any point of trying something way harder.
  4. When you are choosing the number of exercises it’s recommended not to go above 5 or 6 because your workouts will become too long and unproductive.
  5. Your rest time between sets should be around 60 to 90 seconds. [7] 
  6. Aim to train every single muscle group in your body. That way everything will look symmetrical and aesthetically pleasing.
  7. Give your muscle groups at least 48 hours of rest before you target them again [8].

    Example: If you train chest, give yourself 2 days of rest before you can train chest again, etc.
  8. Include at least 1 rest day during the week so your nervous system and body could appropriately recover and become stronger. [9]

Now by using all those rules, all the steps above, and some common sense I will create my special workout plan designed to make me progress quickly and efficiently in calisthenics.

Please understand that the personal plan I will share with you below is just an example and might not be right for you!

Depending on your current condition, available equipment, and knowledge please feel free to change the exercises, used resistance, workouts, and their order.

At the end of the day, you are going to use your program not me so make sure to adapt everything to your needs.

Here is how my program would look like…

My Upgraded Training Plan Based On Progression (Example)

  • Rest between sets: 1 minute 
  • Repetition speed: 3 seconds
  • Repetition range: 6 to 12 reps
  • Number of sets per exercise: 3 

Day 1 (Upper Body)

  • Ring pull-ups (8-10 reps) – 5 lbs resistance
  • Bodyweight ring rows (8-10 reps) – no resistance
  • Incline push-ups (10-12 reps) – medium resistance band (25 lbs resistance)
  • Ring dips (10-12 reps) – no resistance
  • Handstand push-ups (10-12 reps) – no resistance
  • Hanging leg raises (6-8 reps) – no resistance

Day 2 (Lower Body)

  • Normal squats (10-15 reps) – 60 lbs weighted vest + a medium resistance band
  • Pistol squats (10-12 reps per leg) – 10 lbs weighted vest 
  • Walking lunges (10 per leg) – 40 lbs weighted vest
  • Crab walk (10 per side) – 20 lbs weighted vest
  • Single leg glute bridges (12 reps) – holding weighted vest on top with 40 lbs 

Day 3 (Advanced Movements)

  • Handstand (at least 20 seconds) – no resistance
  • L-sit (at least 30 seconds) – no resistance
  • Plank (at least 1 minute) with 20 lbs of wearing a weighted vest
  • Front lever (at least 10 seconds hold) – no resistance
  • Muscle-ups (at least 5 clean ones at once) – no resistance

Day 4 (Rest) – 1 hour of cardio (in my situation that is going to be riding a bike in the near mountain)

Day 5 (Upper Body)

  • Ring pull-ups (8-10 reps) – 5 lbs resistance
  • Bodyweight ring rows (8-10 reps) – no resistance
  • Incline push-ups (10-12 reps) – medium resistance band (25 lbs resistance)
  • Ring dips (10-12 reps) – no resistance
  • Handstand push-ups (10-12 reps) – no resistance
  • Hanging leg raises (6-8 reps) – no resistance

Day 6 (Lower Body)

  • Normal squats (10-15 reps) – 60 lbs weighted vest + a medium resistance band
  • Pistol squats (10-12 reps per leg) – 10 lbs weighted vest 
  • Walking lunges (10 per leg) – 40 lbs weighted vest
  • Crab walk (10 per side) – 20 lbs weighted vest
  • Single leg glute bridges (12 reps) – holding weighted vest on top with 40 lbs 

Day 7 (Rest) – Real rest

As you can see I’ve included all the 4 techniques I talked about earlier and used all the equipment as well.

Another detail I want to add is that I’ve personally done this workout and it’s really tough but it works.

But now it’s your turn. 

Use all the information and example above and crease a similar plan like mine. If you want to you can use mine as a template which you can edit.

And don’t forget to make sure to adjust it towards your goal!

If your main goal is to lose weight add cardio workouts at least 3 times per week, etc.

No matter what you do don’t skip this step and avoid doing it because nothing will happen if you do.

After you have created your weekly plan, based on proven techniques it’s time for the last step…

Step 5 – Track Down Your Progress

I’m going to tell you a secret.

Even the best plan won’t work if you create it and never use it.

See even Walter agrees with me. That’s why doing this step is vital. 

You have to put it out to the real world and see what happens.

  • If some of the exercises are too hard for you, adjust the resistance and try again. 
  • If others are too easy for you and you can still do more than 12 reps increase the resistance. 
  • If you feel like it’s too much for you remove some exercises, etc.

Constantly adjust the whole thing until it becomes something that is hard, interesting and challenging.

Once that happens, stick to it for a couple of weeks and see the results.

Track down your strength, number of reps, your weight, and size of your muscles.

Are they going up, staying the same or going down?

If they are going up keep doing whatever you are doing and improve it as you are progressing. 

If not try to find the problem, fix it and try again.

But no matter what you do don’t forget to track things down. 

Write somewhere what you managed to achieve every week and compare it to the week and month before and look for positive changes.

When you see that you are failing…

And that’s the “secret” of calisthenics progression and how to make all the exercises a lot harder and more challenging.

From there on everything is in your hands…

Calisthenics and Progression: The Next Steps

Finally, you have reached the end of this long guide…

I really hope you did take some action and followed all the steps above. 

If you haven’t please go back to step one, take a pen and a piece of paper or a free writing app, and start.

Seriously, there isn’t any other way to get results with calisthenics than put in some actual work. 

If on the other hand, you’ve followed everything then congratulations

Now go and test your freshly created program during your next workout and tell me how it went in the comment section below.

But we are not done…

Not yet!

In order to finalize things and you to get everything, you need to do these simple 3 steps.


Take a moment, enter your email and download our massive FREE guide “How to Start Calisthenics: The Ultimate Guide“. (it’s a limited offer so act while you still can)

Inside you are going to find a lot of solid info and advice that actually work.

Here you go:

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Take action and use the resourses I’ve already talked about earlier.

Here is a list of all the things you might need to make things work:


If even that’s not enough for you then you should do this:

Read even more awesome content about calisthenics!

If you really enjoyed this guide and want to learn more awesome stuff about calisthenics take a look at my other similar guides. 

There’s a ton of great information you can learn:

With that, I’m finally done with this one…

Thank you very much for taking those few minutes to check out my website and read my post. 

I would be very happy if it helped you in any way, shape or form.

Until our next meeting!

May the bars be with you,


P.S. Please don’t be cheap and invest in programs and equipment. Don’t repeat the same mistake as me…


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me