Sample Programs & Templates
This final chapter provides ready-to-use program templates implementing the periodization principles, training methods, and programming concepts covered throughout this course. Each template can be modified based on individual assessment results.
How to Use These Templates
Template Selection
- Complete the assessment from Chapter 15
- Identify your training age and primary goal
- Select the matching template
- Modify based on individual factors
- Track progress and adjust
Modification Guidelines
| Finding | Modification |
|---|---|
| Weak pushing | Add 2-3 push sets, reduce pull |
| Weak pulling | Add 2-3 pull sets, reduce push |
| Limited time | Reduce accessory work, keep compounds |
| Skill focus | Add daily skill practice before main work |
| Recovery issues | Remove one training day or reduce volume 20% |
Template 1: Beginner Linear Progression (3 Days/Week)
Target Audience: Training age 0-1 year Duration: 12-16 weeks Goal: Build fundamental strength and movement quality
Weekly Structure
Day 1: Full Body A
| Exercise | Week 1-4 | Week 5-8 | Week 9-12 |
|---|---|---|---|
| Push-ups | 3×8-12 | 3×10-15 | 4×10-15 |
| Rows (ring/bar) | 3×8-12 | 3×10-15 | 4×10-15 |
| Goblet Squats | 3×10-12 | 3×12-15 | 4×12-15 |
| Plank | 3×30 sec | 3×45 sec | 3×60 sec |
Day 2: Full Body B
| Exercise | Week 1-4 | Week 5-8 | Week 9-12 |
|---|---|---|---|
| Dips (assisted if needed) | 3×6-10 | 3×8-12 | 4×8-12 |
| Pull-ups (assisted if needed) | 3×4-8 | 3×6-10 | 4×6-10 |
| Lunges | 3×8 each | 3×10 each | 4×10 each |
| Dead Bug | 3×8 each | 3×10 each | 3×12 each |
Day 3: Full Body C
| Exercise | Week 1-4 | Week 5-8 | Week 9-12 |
|---|---|---|---|
| Diamond Push-ups | 3×6-10 | 3×8-12 | 4×8-12 |
| Chin-ups (assisted if needed) | 3×4-8 | 3×6-10 | 4×6-10 |
| Step-ups | 3×10 each | 3×12 each | 4×12 each |
| Hollow Body Hold | 3×20 sec | 3×30 sec | 3×45 sec |
Progression Rules
- Add 1-2 reps per set each week until top of range
- When reaching top of rep range, add a set or progress exercise
- Deload every 4th week (50% volume)
Template 2: Intermediate Strength Focus (4 Days/Week)
Target Audience: Training age 1-3 years Duration: 8 weeks + 1 week deload Goal: Build maximum strength
Weekly Structure
Day 1: Upper Push
| Exercise | Sets × Reps | RPE |
|---|---|---|
| Weighted Dips | 5×5 | 8 |
| Push-up Progression | 4×6-8 | 7-8 |
| Pike Push-ups | 3×8-10 | 7 |
| Tricep Extensions | 3×12-15 | 8 |
Day 2: Lower
| Exercise | Sets × Reps | RPE |
|---|---|---|
| Pistol Squat (progression) | 4×4-6 each | 8 |
| Nordic Curls | 4×4-6 | 8 |
| Lunges | 3×8 each | 7 |
| Calf Raises | 3×15-20 | 8 |
Day 3: Rest
Day 4: Upper Pull
| Exercise | Sets × Reps | RPE |
|---|---|---|
| Weighted Pull-ups | 5×5 | 8 |
| Row Progression | 4×6-8 | 7-8 |
| Face Pulls | 3×12-15 | 7 |
| Bicep Curls | 3×10-12 | 8 |
Day 5: Full Body Skill + Power
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Skill Work | 15 min | Primary skill focus |
| Explosive Push-ups | 4×5 | Max height |
| Explosive Pull-ups | 4×3-5 | Pull to chest |
| Jump Squats | 4×5 | Max height |
| L-sit Practice | 4×max hold | Work toward 15 sec |
Progression
- Week 1-3: Establish baseline, RPE 7-8
- Week 4: Deload (50% volume)
- Week 5-7: Add weight or progress variation
- Week 8: Test new maxes
- Week 9: Deload, begin next cycle
Template 3: Hypertrophy Focus (4 Days/Week)
Target Audience: Training age 1-4 years Duration: 6 weeks + 1 week deload Goal: Build muscle mass
Weekly Structure
Day 1: Push (Chest/Triceps/Shoulders)
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Dips | 4×8-10 | 3010 | 90 sec |
| Ring Push-ups | 4×10-12 | 3010 | 75 sec |
| Pike Push-ups | 3×10-12 | 2010 | 75 sec |
| Push-up variation | 3×12-15 | 2010 | 60 sec |
| Tricep Extensions | 3×15-20 | 2010 | 60 sec |
Day 2: Pull (Back/Biceps)
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Weighted Pull-ups | 4×6-8 | 3010 | 2 min |
| Rows | 4×10-12 | 2011 | 75 sec |
| Face Pulls | 3×15-20 | 2010 | 60 sec |
| Chin-ups | 3×8-10 | 3010 | 90 sec |
| Bicep Curls | 3×12-15 | 2010 | 60 sec |
Day 3: Rest
Day 4: Legs
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 4×10-12 each | 3010 | 90 sec |
| Nordic Curls | 4×6-8 | 4010 | 90 sec |
| Walking Lunges | 3×12 each | 2010 | 75 sec |
| Hip Thrust | 3×12-15 | 2012 | 60 sec |
| Calf Raises | 4×15-20 | 2011 | 60 sec |
Day 5: Upper (Volume Focus)
| Exercise | Sets × Reps | Tempo | Rest |
|---|---|---|---|
| Push-ups (any variation) | 4×12-15 | 2010 | 60 sec |
| Pull-ups | 4×8-10 | 2010 | 75 sec |
| Dips | 3×10-12 | 2010 | 60 sec |
| Rows | 3×12-15 | 2010 | 60 sec |
| Hollow Body | 3×30-45 sec | Hold | 45 sec |
Progression
- Week 1-2: Establish baseline at lower rep range
- Week 3-4: Push toward upper rep range
- Week 5-6: Add sets or increase progression difficulty
- Week 7: Deload (50% volume), then begin next cycle with harder progressions
Template 4: Skill Acquisition Focus (5-6 Days/Week)
Target Audience: Training age 2+ years with strength base Duration: 8 weeks Goal: Develop specific skills (example: Front Lever)
Weekly Structure
Daily Skill Practice (Every Training Day)
| Component | Duration | Intensity |
|---|---|---|
| Warm-up | 10 min | Progressive |
| Primary skill work | 15-20 min | 70-90% |
| Skill variations | 10 min | Moderate |
Day 1: Skill + Pull Strength
| Exercise | Sets × Reps/Time | Notes |
|---|---|---|
| Front Lever Progression | 5×5-10 sec | Main skill |
| FL Raises | 4×3-5 | Supplemental |
| Weighted Pull-ups | 4×5 | Strength base |
| Rows | 3×8-10 | Volume |
Day 2: Skill + Push Strength
| Exercise | Sets × Reps/Time | Notes |
|---|---|---|
| Front Lever Practice | 4×5-8 sec | Maintenance |
| Weighted Dips | 4×5 | Strength base |
| Push-up Progression | 3×8-10 | Volume |
| Pike Push-ups | 3×8-10 | Shoulder work |
Day 3: Active Recovery / Light Skill
| Exercise | Sets × Time | Notes |
|---|---|---|
| Easy FL holds | 3×5 sec | Submaximal |
| Mobility work | 15-20 min | Focus on weaknesses |
| Light conditioning | 15 min | Low intensity |
Day 4: Skill + Pull Volume
| Exercise | Sets × Reps/Time | Notes |
|---|---|---|
| Front Lever Progression | 6×5-10 sec | Volume focus |
| FL Rows | 4×5-8 | Integration |
| Pull-ups | 3×8-10 | Support work |
| Bicep work | 2×12-15 | Accessory |
Day 5: Skill + Lower Body
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Front Lever Practice | 4×5-8 sec | Maintenance |
| Pistol Squats | 4×5 each | Strength |
| Nordic Curls | 3×6-8 | Posterior chain |
| Core compression | 3×15-20 | L-sit support |
Day 6: Skill Testing + Conditioning
| Exercise | Protocol | Notes |
|---|---|---|
| Front Lever Max Attempt | 2-3 attempts | Weekly test |
| Light conditioning | 15-20 min | Work capacity |
| Skill play | 10 min | Unstructured practice |
Template 5: 12-Week Block Periodization (Competition Prep)
Target Audience: Training age 3+ years Duration: 12 weeks Goal: Peak for competition
Phase 1: Accumulation (Weeks 1-5)
Focus: Volume, work capacity, base building
Weekly Volume:
- Push: 20-25 sets
- Pull: 20-25 sets
- Legs: 12-16 sets
- Core: 10-12 sets
Sample Week:
| Day | Focus | Volume |
|---|---|---|
| Mon | Push Volume | 5-6 exercises, 3-4 sets each |
| Tue | Pull Volume | 5-6 exercises, 3-4 sets each |
| Wed | Legs + Core | 4-5 exercises, 3 sets each |
| Thu | Rest | - |
| Fri | Push Volume | 4-5 exercises, 3-4 sets each |
| Sat | Pull + Skill | 4-5 exercises, 3 sets each + skill |
Rep Ranges: 8-15 reps RPE: 6-7 Rest: 60-90 seconds
Phase 2: Transmutation (Weeks 6-9)
Focus: Strength, intensity, skill integration
Weekly Volume:
- Push: 14-18 sets
- Pull: 14-18 sets
- Legs: 8-12 sets
- Skill: Integrated daily
Sample Week:
| Day | Focus | Notes |
|---|---|---|
| Mon | Heavy Push + Skill | 4 exercises, 4-5 sets each |
| Tue | Heavy Pull + Skill | 4 exercises, 4-5 sets each |
| Wed | Skill Focus | Primary skill work + light strength |
| Thu | Rest | - |
| Fri | Heavy Full Body | 5-6 exercises, 3-4 sets each |
| Sat | Skill + Power | Skill practice + explosive work |
Rep Ranges: 4-8 reps RPE: 8-9 Rest: 2-3 minutes
Phase 3: Realization (Weeks 10-12)
Focus: Competition movements, peaking
Week 10: Reduced volume (60%), maintain intensity
| Day | Focus |
|---|---|
| Mon | Competition movements, 50% volume |
| Wed | Skill practice, light strength |
| Fri | Competition movements, 50% volume |
Week 11: Further reduction (40%)
| Day | Focus |
|---|---|
| Mon | Competition movements, moderate intensity |
| Wed | Light skill work |
| Fri | Openers only |
Week 12: Peak Week
| Day | Focus |
|---|---|
| Mon | Light openers |
| Wed | Rest or light mobility |
| Fri | Rest |
| Sat/Sun | Competition |
Template 6: Conjugate Method (4 Days/Week)
Target Audience: Training age 3+ years Duration: Ongoing (rotate exercises every 1-3 weeks) Goal: Continuous strength development
Weekly Structure
Day 1: Max Effort Upper
| Component | Exercise (rotate weekly) | Protocol |
|---|---|---|
| ME Main | Weighted Dip / Ring Dip / Pseudo Planche PU | Work to 1-3RM |
| Supplemental | Opposite pattern (rows/pulls) | 4×6-8 |
| Accessory | Triceps, shoulders | 3×10-15 |
| Core | Hollow/compression work | 3×30-45 sec |
Day 2: Dynamic Effort Lower + Conditioning
| Component | Exercise | Protocol |
|---|---|---|
| DE Main | Box Jumps / Jump Squats | 6-8×3, max speed |
| Supplemental | Unilateral leg work | 3×8 each |
| Accessory | Hamstrings, glutes | 3×10-12 |
| Conditioning | EMOM or AMRAP | 10-15 min |
Day 3: Rest
Day 4: Dynamic Effort Upper
| Component | Exercise | Protocol |
|---|---|---|
| DE Push | Explosive Push-ups | 8×3, max speed |
| DE Pull | Explosive Pull-ups | 8×3, max speed |
| RE Volume | Push-ups, Rows | 3×10-15 each |
| Weak Point | Individual focus | 3×12-20 |
Day 5: Max Effort Lower
| Component | Exercise (rotate weekly) | Protocol |
|---|---|---|
| ME Main | Weighted Pistol / Shrimp / Nordic | Work to challenging 3-5RM |
| Supplemental | Opposite lower pattern | 4×6-8 |
| Accessory | Calves, hip work | 3×12-15 |
| Core | Dragon flags, ab wheel | 3×8-12 |
Exercise Rotation Examples
ME Upper (rotate every 1-2 weeks):
- Week 1: Belt Weighted Dips
- Week 2: Ring Dips
- Week 3: Close-Grip Weighted Dips
- Week 4: Pseudo Planche Push-ups
ME Lower (rotate every 1-2 weeks):
- Week 1: Weighted Pistol Squats
- Week 2: Shrimp Squat (hardest variation)
- Week 3: Nordic Curl (max ROM)
- Week 4: Deep Step-ups (weighted)
Program Modification Examples
Modification: Adding Skill Focus
Add to any template:
- 10-15 minutes skill practice before main work
- Light skill holds between sets (during rest)
- Dedicated skill day or half-session
Modification: Limited to 3 Days
Combine template days:
- Day 1: Push + Core
- Day 2: Pull + Legs
- Day 3: Full Body + Skill
Modification: Recovery Issues
- Remove 1 training day
- Reduce sets by 20-30%
- Increase rest between sets by 30-60 seconds
- Add extra deload weeks (every 3rd week)
Modification: Skill Priority
- Move skill work to beginning of all sessions
- Reduce supplemental work volume
- Add Greasing the Groove protocol for primary skill
Conclusion
These templates provide starting frameworks for different goals and training ages. Remember:
- Templates are starting points - modify based on individual assessment
- Track progress - adjust based on response
- Include deloads - every 3-6 weeks
- Reassess regularly - every 4-8 weeks
- Progress gradually - avoid large jumps in volume or intensity
By applying the principles from this course and using these templates as foundations, you can create individualized programs that drive continuous progress toward any calisthenics goal.
Congratulations on completing the Advanced Program Design & Periodization course. Apply these principles consistently, and you'll achieve levels of performance that seemed impossible when you started.
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