Sample Programs and Long-Term Planning

This final lesson brings together everything you have learned in this course into actionable training programs. You will find complete 12-week programs for beginner, intermediate, and advanced levels, along with a framework for long-term goal setting and progression planning. Each program accounts for female-specific considerations including cycle-based periodization, pelvic floor health, and the upper-to-lower body strength balance.

How to Use These Programs

Choosing Your Level

Beginner: You are new to calisthenics or bodyweight training. You cannot yet perform a full push-up from the floor or hang from a bar for 20 seconds.

Intermediate: You can perform 10+ push-ups, hold a 30-second dead hang, and do bodyweight squats to full depth. You may be working toward your first pull-up or have 1-3 pull-ups.

Advanced: You can perform 5+ strict pull-ups, full push-ups, pistol squats (assisted or full), and have some handstand experience.

Cycle Integration

Each program is designed around a 4-week cycle. If you have a regular menstrual cycle, align the weeks as follows:

• Week 1: Menstrual phase (reduced volume)
• Week 2: Follicular phase (peak intensity)
• Week 3: Early luteal phase (moderate intensity)
• Week 4: Late luteal phase (deload)

If your cycle is irregular or you use hormonal contraception, follow the programs as written using weeks 1-4 as a standard loading/deloading pattern.

Beginner Program (Weeks 1-12)

Overview

• Frequency: 3 days per week
• Focus: Building foundational pushing, pulling, squatting strength and body awareness
• Goal by week 12: Full push-ups, 30-second dead hang, bodyweight squats to full depth, solid core control

Cycle 1 (Weeks 1-4)

Week 1 (Light):

Day 1 - Upper Body:

• Wall push-ups: 3 sets of 12
• Dead hang attempts: 5 sets of max hold (aim for 10 seconds)
• Band pull-aparts: 2 sets of 15

Day 2 - Lower Body:

• Squat to box (chair height): 3 sets of 10
• Glute bridges: 3 sets of 12
• Banded lateral walks: 2 sets of 10 per direction

Day 3 - Full Body:

• Incline push-ups (counter height): 2 sets of 10
• Active dead hang attempts: 3 sets of 5 seconds
• Reverse lunges: 2 sets of 8 per leg
• Dead bugs: 2 sets of 8 per side

Week 2 (Peak):

Day 1 - Upper Body:

• Incline push-ups (counter height): 4 sets of 10
• Dead hangs: 5 sets of max hold
• Scapular push-ups: 3 sets of 10

Day 2 - Lower Body:

• Bodyweight squats (or squat to box): 4 sets of 12
• Single-leg glute bridges: 3 sets of 10 per side
• Clamshells: 3 sets of 15 per side

Day 3 - Full Body:

• Incline push-ups (lower surface): 3 sets of 10
• Inverted rows (high angle): 3 sets of 8
• Walking lunges: 3 sets of 8 per leg
• Forearm plank: 3 holds of 20 seconds

Week 3 (Moderate):

Day 1 - Upper Body:

• Incline push-ups (bench height): 3 sets of 10
• Dead hangs: 4 sets of max hold
• External rotations with band: 2 sets of 12 per arm

Day 2 - Lower Body:

• Bodyweight squats: 3 sets of 15
• Reverse lunges: 3 sets of 10 per leg
• Glute bridges: 3 sets of 15

Day 3 - Full Body:

• Incline push-ups: 3 sets of 8
• Inverted rows: 3 sets of 6
• Bird dogs: 3 sets of 8 per side
• Dead bugs: 3 sets of 8 per side

Week 4 (Deload):

Day 1: Light full body - 2 sets each of wall push-ups (15), bodyweight squats (10), dead hangs (max hold), glute bridges (10)

Day 2: Mobility session - 30 minutes of stretching, foam rolling, and pelvic floor breathing

Day 3: Light full body - 2 sets each of incline push-ups (8), inverted rows (5), reverse lunges (6 per leg), forearm plank (15 seconds)

Cycles 2 and 3 (Weeks 5-12)

Follow the same 4-week structure with these progressions:

Weeks 5-8 progressions:

• Push-ups: Progress to lower incline surfaces
• Pulling: Add scapular pulls and increase inverted row angle
• Squats: Add pause squats and tempo squats
• Core: Progress plank hold times, add hollow body tuck holds

Weeks 9-12 progressions:

• Push-ups: Attempt floor push-ups (even partial range)
• Pulling: Introduce band-assisted pull-ups or negative pull-ups
• Squats: Introduce Bulgarian split squats
• Core: Hollow body holds (single leg extended), Pallof press

Intermediate Program (Weeks 1-12)

Overview

• Frequency: 4 days per week
• Focus: First pull-up, handstand introduction, pistol squat progression, core strength
• Goal by week 12: 1-3 strict pull-ups, 30-second wall handstand, assisted pistol squats, 15-second hollow body hold

Cycle 1 (Weeks 1-4)

Week 1 (Light):

Day 1 - Upper Push:

• Push-ups: 3 sets of 8
• Decline push-ups: 2 sets of 6
• Wrist conditioning: 5 minutes

Day 2 - Lower Body:

• Pause squats: 3 sets of 8
• Bulgarian split squats: 2 sets of 8 per leg
• Single-leg glute bridges: 2 sets of 10 per side

Day 3 - Upper Pull:

• Inverted rows (feet elevated): 3 sets of 6
• Negative pull-ups (5-second descent): 3 sets of 3
• Dead hangs: 3 sets of 30 seconds

Day 4 - Skills and Core:

• Chest-to-wall handstand: 3 holds of 15 seconds
• Hollow body tuck hold: 3 holds of 15 seconds
• Dead bugs: 3 sets of 10 per side

Week 2 (Peak):

Day 1 - Upper Push:

• Push-ups: 4 sets of 10
• Pike push-ups: 4 sets of 6
• Pseudo planche push-ups: 3 sets of 5

Day 2 - Lower Body:

• Tempo squats (4-second descent): 4 sets of 8
• Bulgarian split squats: 4 sets of 8 per leg
• Box pistol squat (high box): 3 sets of 5 per leg
• Hip thrusts: 3 sets of 12

Day 3 - Upper Pull:

• Band-assisted pull-ups: 4 sets of 5-6
• Negative pull-ups (5-second descent): 4 sets of 4
• Inverted rows (feet elevated): 3 sets of 8
• Scapular pull-ups: 3 sets of 8

Day 4 - Skills and Core:

• Chest-to-wall handstand: 4 holds of 20 seconds
• Toe pulls from wall: 3 sets of 5 attempts
• Hollow body hold (single leg extended): 3 holds of 15 seconds
• Side plank: 3 holds of 20 seconds per side

Week 3 (Moderate):

Day 1 - Upper Push:

• Push-ups: 3 sets of 10
• Pike push-ups: 3 sets of 6
• Diamond push-ups: 3 sets of 6

Day 2 - Lower Body:

• Bodyweight squats: 3 sets of 15
• Bulgarian split squats: 3 sets of 8 per leg
• Single-leg Romanian deadlifts: 3 sets of 8 per leg
• Glute bridges: 3 sets of 15

Day 3 - Upper Pull:

• Band-assisted pull-ups: 3 sets of 5
• Inverted rows: 3 sets of 8
• Dead hangs: 3 sets of 30-45 seconds

Day 4 - Skills and Core:

• Wall handstand: 3 holds of 20 seconds
• Pallof press: 3 sets of 10 per side
• Dead bugs: 3 sets of 10 per side
• Pelvic floor connection breaths: 10 breaths

Week 4 (Deload):

Day 1: Light upper body - 2 sets each of push-ups (6), band-assisted pull-ups (3), inverted rows (5) Day 2: Light lower body - 2 sets each of squats (10), reverse lunges (6 per leg), glute bridges (10) Day 3: Mobility and skills - 15 minutes mobility, wall handstand (3 holds of 15 seconds), hollow body (2 holds of 10 seconds)

Cycles 2 and 3 (Weeks 5-12)

Follow the same structure with these progressions:

Weeks 5-8:

• Pull-ups: Reduce band assistance, increase negative time to 8 seconds
• Pushing: Progress pike push-up angle (elevate feet)
• Pistol squats: Lower box height
• Handstands: Increase wall hold time, add shoulder taps

Weeks 9-12:

• Pull-ups: Attempt first unassisted pull-up, build singles
• Pushing: Elevated pike push-ups, handstand push-up negatives
• Pistol squats: Counterweight and eccentric-only pistol squats
• Handstands: Freestanding kick-up practice, back-to-wall holds

Advanced Program (Weeks 1-12)

Overview

• Frequency: 4-5 days per week
• Focus: Pull-up volume, freestanding handstands, full pistol squats, L-sit development
• Goal by week 12: 3 sets of 5 pull-ups, 15-second freestanding handstand, full pistol squats for reps, 10-second L-sit hold

Weekly Template (Adjust Volume by Phase)

Day 1 - Upper Pull:

• Strict pull-ups: 4-5 sets of max reps (leave 1-2 reps in reserve)
• Archer pull-ups or L-sit pull-ups: 3 sets of 3-5 per side
• Inverted rows (feet elevated): 3 sets of 10
• Dead hangs: 2 sets of 45 seconds

Day 2 - Lower Body:

• Pistol squats (full or best progression): 4 sets of 3-5 per leg
• Shrimp squats: 3 sets of 4-6 per leg
• Nordic curl negatives: 3 sets of 4
• Single-leg hip thrusts: 3 sets of 10 per side

Day 3 - Upper Push:

• Elevated pike push-ups: 4 sets of 6-8
• Handstand push-up negatives (wall): 3 sets of 3-4
• Pseudo planche push-ups: 3 sets of 6
• Dips (parallel bars or between chairs): 3 sets of 6-8

Day 4 - Skills:

• Freestanding handstand practice: 15 minutes (kick-ups, holds, bail practice)
• L-sit practice (tuck to full, depending on level): 5 sets of max hold
• Muscle-up transition practice (if applicable): 10 minutes
• Hollow body hold: 3 sets of 30 seconds

Day 5 (Optional - Peak Phase Only) - Volume and Accessory:

• Push-ups: 3 sets of 15
• Inverted rows: 3 sets of 12
• Bodyweight squats: 3 sets of 20
• Hanging leg raises: 3 sets of 8
• Rotator cuff and prehab work: 15 minutes

Phase Adjustments for Advanced Program

• Week 1 (Menstrual): Drop to 3 sessions, reduce sets by 30%, focus on technique
• Week 2 (Follicular): Full 5 sessions, push for PRs on pull-ups and skill holds
• Week 3 (Early Luteal): 4 sessions, maintain intensity but reduce volume slightly
• Week 4 (Late Luteal): 3 sessions, 50% volume, focus on mobility and technique

Long-Term Planning: The 12-Month View

Setting Realistic Annual Goals

Based on starting level, here are realistic 12-month targets:

Starting as a Beginner:

• Months 1-4: Build to full push-ups, 30-second dead hang, solid squats
• Months 5-8: First pull-up, wall handstand, Bulgarian split squats
• Months 9-12: 3-5 pull-ups, freestanding handstand work, pistol squat progression

Starting as Intermediate:

• Months 1-4: 5+ pull-ups, 30-second wall handstand, assisted pistol squats
• Months 5-8: 8-10 pull-ups, freestanding handstand holds, full pistol squats
• Months 9-12: L-sit pull-ups, handstand push-up negatives, advanced pistol/shrimp variations

Starting as Advanced:

• Months 1-4: 3 sets of 8 pull-ups, 30-second freestanding handstand, pistol squats for reps
• Months 5-8: Muscle-up progression, handstand push-ups, weighted pistol squats
• Months 9-12: Muscle-ups, freestanding handstand push-ups, advanced lever progressions

Avoiding Plateaus

Plateaus are a normal part of long-term training. Strategies to break through:

• Change the stimulus: If you have been doing sets of 5 for months, try sets of 3 at a harder progression or sets of 10 at an easier one
• Address weaknesses: If your pull-up stalls, strengthen your grip, scapular muscles, or core independently
• Deload properly: Sometimes a full week off training is what you need to come back stronger
• Reassess nutrition: Plateaus often indicate insufficient caloric or protein intake
• Get coaching: A fresh set of eyes can identify form issues or programming gaps

Celebrating Milestones

Calisthenics is a long-term pursuit. Celebrate these achievements:

• First full push-up from the floor
• First 30-second dead hang
• First strict pull-up
• First wall handstand hold
• First pistol squat (even assisted)
• First freestanding handstand (even 2 seconds)
• First L-sit hold (even a tuck)
• Every new rep added to your max pull-ups

Each of these represents months of consistent work and genuine athletic achievement.

Program Customization Tips

If Upper Body Is Your Priority

• Add an extra upper body session per week
• Include pulling or pushing accessory work on lower body days
• Increase pull-up or handstand practice frequency (daily skill practice at low intensity)

If Lower Body Skills Are Your Priority

• Add an extra dedicated single-leg skill session
• Practice pistol squats and shrimp squats with higher frequency (3-4 times per week at low volume)
• Include balance and proprioception work daily

If You Train Other Sports

• Reduce calisthenics volume on days you have other training
• Prioritize skills and strength over volume work
• Ensure total training load does not exceed your recovery capacity

Conclusion

This course has equipped you with the knowledge and practical tools to build a calisthenics practice tailored to your body as a woman. From understanding female anatomy and hormonal cycles, through pelvic floor health, foundational strength building, skill progressions, and periodization, you now have a comprehensive framework for training intelligently and effectively. Remember: consistency beats intensity over the long term, progress is not always linear, and every woman who steps up to the pull-up bar or kicks up into a handstand is doing something remarkable. Train smart, fuel well, recover fully, and enjoy the journey.