STRIQfit

Beginner’s Calisthenics & Nutritional Program Welcome to the Beginner’s Calisthenics Program, designed specifically for those who are new to fitness and looking to build a solid foundation in calisthenics. Whether you’re just starting your fitness journey or returning after a long break, this program is tailored to help you develop strength, endurance, and confidence in your abilities. This plan focuses on essential bodyweight exercises that gradually introduce you to the fundamental movements in calisthenics. Over the course of three months, you’ll progressively build your strength and improve your technique, setting the stage for more advanced exercises in the future. We will work on mastering the basic pushups, pull-up, squats, and dip. What to Expect: • Accessible Workouts: Every exercise in this program is beginner-friendly, with modifications provided to suit your current fitness level. You won’t need any special equipment—just your body and a bit of space to move.• Progressive Overload: The plan is structured to gradually increase the intensity and volume of your workouts, ensuring that you continue to challenge yourself and make consistent progress.• Foundation Building: By the end of this program, you’ll have developed the strength, control, and knowledge necessary to perform fundamental calisthenics movements like push-ups, squats, and bodyweight rows with proper form. Remember, everyone starts somewhere, and this plan is here to guide you every step of the way. Stick with it, and you’ll be amazed at what your body can achieve. Let’s get started!

Calisthenics and weightlifting are often treated like they're on opposite sides of the gym. But the truth? They’re a perfect pair. Calisthenics sharpens your body control, joint health, and relative strength. Weight training gives you the tools to scale intensity, isolate weaknesses, and build raw power. This 12-week program brings both worlds together—blending the structure and progressive overload of weightlifting with the mobility, control, and skill-building of calisthenics. If you’ve ever felt stuck trying to do a clean push-up or get your first pull-up—you’re not alone. Bodyweight training is tough when your strength-to-weight ratio isn’t there yet. That’s where this hybrid system shines. Instead of endless modified push-ups and jump pull-ups, we use weight training to build the foundational strength needed for true bodyweight mastery. Over 12 weeks, you'll build muscle, improve your movement quality, and develop the strength to control your body like never before. Whether you're training at home or in the gym, there are progressions and regressions for every level. Fuel Your Progress: Training is only half the equation. We’ve also included sample meal plans and guidance to help you recover, build muscle, and stay energized—whether your goal is fat loss, maintenance, or lean gains.

You’ve built the base. Now it’s time to level up. Muscle-ups. Freestanding handstands. Explosive power and real body control. This program is designed for those who already have foundational strength—and are ready to push into the next phase of performance. Calisthenics sharpens your coordination, mobility, and full-body control. Weight training brings the structure and overload needed to build power and size where you need it most. This hybrid program blends the best of both. You’ll master skill-based calisthenics progressions while strategically using weights to fill in the gaps—so you’re not just stronger, but capable. What to expect: Pull-up strength becomes the foundation for muscle-up progressions. Weighted dips, ring work, and advanced push variations develop explosive pushing power. Overhead pressing and targeted mobility work help unlock freestanding handstands. Deadlifts and leg-focused training build the lower-body strength calisthenics often lacks. This isn't just about building muscle—it's about moving with purpose, control, and power. Nutrition That Fuels Performance: We’ve also included upgraded meal guides to support your recovery, muscle growth, and performance goals—so you’re not just training hard, but eating smart.

Calisthenics isn’t just about strength—it’s about freedom of movement. To unlock your body’s full potential, you need more than muscle. You need mobility (active control) and flexibility (passive range). This program is designed to help you move better, feel better, and train harder—without pain or restriction. Whether you’re working toward deeper squats, stronger bridges, or cleaner handstands, this 12-week program targets the joints and muscle groups that matter most—building a more resilient, well-balanced body from the ground up. What you'll train: Hip Mobility & Lower Body FlexibilityUnlock deeper squats, pistol squats, and lunges by improving hip rotation, hamstring length, and glute activation. Spinal & Shoulder MobilityBuild a stronger, more mobile spine for safer pushing and pulling. Open up the shoulders to improve posture and support movements like dips, pull-ups, and overhead holds. Ankle & Wrist FlexibilityImprove squat depth, balance, and stability with better ankle mobility. Strengthen and open the wrists to support push-ups, planks, and handstands without strain. This isn’t a passive stretch routine. It’s a guided system of active mobility drills, dynamic flexibility flows, and strength-through-range techniques designed specifically for calisthenics athletes. Move Better. Train Harder. Recover Smarter. Whether you’re dealing with tight hips, stiff shoulders, or limited range in your wrists or ankles—this program will help you move with greater ease in both your workouts and everyday life.

Looking to shed fat, build strength, and transform your body with just your own weight? Calisthenics for Weight Loss is your complete guide to achieving sustainable weight loss through bodyweight training.   This 12-week program breaks down everything you need to succeed—whether you’re a beginner or an experienced athlete looking to refine your approach. Inside, you’ll find:   ✔️ A Step-by-Step Training Plan – Scalable workouts that help you burn fat, gain muscle, and improve endurance. ✔️ Nutrition Made Simple – A detailed breakdown of how to eat for weight loss, including sample meals and macronutrient guidance. ✔️ Science-Backed Weight Loss Strategies – Learn the fundamentals of fat loss, metabolism, and how to avoid common dieting mistakes. ✔️ Progress Tracking & Motivation – Tips to stay on track and push past plateaus.   This is more than just a workout plan—it’s a complete roadmap to getting lean, strong, and confident using calisthenics. Just commitment, consistency, and the right plan.   Ready to start your transformation? Let’s get to work.

This is a 3 Volume(Beginner to Advanced) Calisthenics based - hybrid program. Unlock the human body's potential with these new and challenging exercises. Rest for 90 seconds in between each set and spend a minimum of 4-6 weeks on each plan before advancing.  Recommended Pre-Requisites: Push-Ups: 12-25 Pull-Ups: 3-5 Dips: 8-12 Squats: 18-25   Or completion of the 12-week strength building program for calisthenics beginners.