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Beginner Calisthenics

Beginner 10 weeks 3 days/week Calisthenics

Beginner Calisthenics is a beginner calisthenics program that runs 10 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

A 10-week bodyweight program for solo lifters with no gym access. Three sessions per week progressing push, pull, hinge, and single-leg patterns using only a pull-up bar and floor space.

At a glance

Discipline	Calisthenics
Experience level	Beginner
Length	10 weeks
Training days	3 per week
Equipment	Bodyweight + pull-up bar
Loading	Bodyweight skill progressions, paced by RPE.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 10 weeks. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.

Load Beginner Calisthenics as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Beginner Calisthenics

Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Beginner Calisthenics. It is free on iOS, Android, and the web, with your data synced across all three.

Load Beginner Calisthenics free →