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Beginner 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 calisthenics-based program for solo lifters training at home or in a basic gym. Three sessions per week progressing push, pull, hinge, and single-leg patterns, mostly with bodyweight on a pull-up bar, dip bars and a low bar for rows, plus a dumbbell goblet squat, a barbell glute bridge and Nordic curls with the heels anchored.
At a glance
| Discipline | Calisthenics |
| Experience level | Beginner |
| Length | 10 weeks |
| Training days | 3 per week |
| Equipment | Pull-up bar + dip bars + low bar for rows + one dumbbell + barbell |
| Loading | Bodyweight progressions paced by RPE; you choose the load on any weighted lift. |
| 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. The 10 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. 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.
Start Beginner Calisthenics
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Beginner Calisthenics from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.