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Calisthenics Progressions Calculator
Get personalized bodyweight exercise progressions based on your current level
Choose Exercise
Push-up
Upper body pushing movement targeting chest, shoulders, and triceps
Muscle Groups:
Pectorals, Anterior Deltoids, Triceps, Core
Difficulty:
Beginner to Advanced
Benefits:
Upper body strength, Core stability, Functional movement
Pull-up
Upper body pulling movement targeting back and biceps
Muscle Groups:
Latissimus Dorsi, Rhomboids, Middle Traps, Biceps
Difficulty:
Intermediate to Advanced
Benefits:
Back strength, Grip strength, Posture improvement
Squat
Lower body movement targeting legs and glutes
Muscle Groups:
Quadriceps, Glutes, Hamstrings, Calves
Difficulty:
Beginner to Advanced
Benefits:
Lower body strength, Functional movement, Mobility
Dip
Upper body pushing movement targeting chest, shoulders, and triceps
Muscle Groups:
Pectorals, Anterior Deltoids, Triceps, Core
Difficulty:
Intermediate to Advanced
Benefits:
Upper body strength, Shoulder stability, Core engagement
Current Strength Level
Beginner
New to calisthenics or returning after break
Characteristics:
0-6 months experience
Learning basic movements
Building foundation strength
Focus:
Mastering fundamentals and building strength
Intermediate
Some experience with basic movements
Characteristics:
6 months - 2 years experience
Can perform basic variations
Ready for progression
Focus:
Progressive overload and skill development
Advanced
Experienced practitioner ready for complex movements
Characteristics:
2+ years experience
Mastered basic progressions
Ready for advanced skills
Focus:
Advanced skills and performance optimization
Training Goal
Strength
Build maximum strength and power
Focus:
Low reps, high intensity, long rest periods
Muscle Growth
Increase muscle size and definition
Focus:
Moderate reps, moderate intensity, shorter rest
Endurance
Build muscular endurance and stamina
Focus:
High reps, lower intensity, minimal rest
Skill Development
Master advanced calisthenics skills
Focus:
Skill practice, technique refinement, mobility
Show Progressions