The Free 28-Day Calisthenics Challenge
4 weeks. 28 days. One goal: build real strength with nothing but your bodyweight. Follow the full plan below, or run it free in Fitloop with rest timers, progression tracking, and video demos.
What is the 28-day calisthenics challenge?
A free 4-week bodyweight training plan for absolute beginners. You'll train 4 days per week with 2 active-recovery days and 1 full rest day. Weeks 1–2 need no equipment (uses push-ups, squats, rows on a table, glute bridges, planks). Weeks 3–4 add pull-ups and progressions. Expect 50–100% strength improvements on push-ups and rows by Day 28.
At a Glance
- Duration
- 28 days (4 weeks)
- Workouts / week
- 4
- Session time
- 20–35 min
- Level
- Beginner
- Equipment
- Weeks 1–2: nothing. Weeks 3–4: a pull-up bar or sturdy doorway bar.
The 28-Day Plan
Week 1 — Foundation
Full-body foundation
| Exercise | Sets | Reps |
|---|---|---|
| Incline push-ups (hands on table) | 3 | 8 |
| Inverted rows (use a table or low bar) | 3 | 8 |
| Bodyweight squats | 3 | 12 |
| Glute bridges | 3 | 12 |
| Dead bug | 3 | 10/side |
Rest 60–90 seconds between sets. Focus on form, not speed.
Mobility & recovery
| Exercise | Sets | Reps |
|---|---|---|
| Cat-cow stretch | 2 | 10 |
| World's greatest stretch | 2 | 5/side |
| 90/90 hip stretch | 2 | 45 sec/side |
| Wall-assisted shoulder circles | 2 | 10/direction |
10–15 minutes of easy mobility. Get the blood flowing.
Push / squat day
| Exercise | Sets | Reps |
|---|---|---|
| Incline push-ups | 3 | 10 |
| Wall handstand hold (or pike hold) | 3 | 15 sec |
| Bodyweight squats | 3 | 15 |
| Glute bridges | 3 | 15 |
| Plank | 3 | 20–30 sec |
Complete rest
Walk, sleep, eat. Recover.
Pull / posterior chain
| Exercise | Sets | Reps |
|---|---|---|
| Inverted rows | 3 | 10 |
| Scapular pulls (from a pull-up bar or doorway) | 3 | 8 |
| Glute bridges | 3 | 15 |
| Superman hold | 3 | 20 sec |
| Hollow body hold | 3 | 15 sec |
Active recovery
| Exercise | Sets | Reps |
|---|---|---|
| 30-minute walk | 1 | 30 min |
| Foam rolling or self-massage | 1 | 10 min |
Weekly test
| Exercise | Sets | Reps |
|---|---|---|
| Max push-ups (any variation) | 1 | AMRAP |
| Max inverted rows | 1 | AMRAP |
| Max squats in 60 seconds | 1 | Timed |
| Plank max hold | 1 | Timed |
Record your numbers. You'll repeat this test on Days 14, 21, and 28.
Week 2 — Build Volume
Full-body strength
| Exercise | Sets | Reps |
|---|---|---|
| Incline push-ups | 4 | 10 |
| Inverted rows | 4 | 10 |
| Bodyweight squats | 4 | 15 |
| Glute bridges | 4 | 12 |
| Dead bug | 3 | 10/side |
Add a set this week — same exercises, more volume.
Mobility
| Exercise | Sets | Reps |
|---|---|---|
| Repeat Day 2 mobility flow | 1 | 15 min |
Push + core
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups (knees or full) | 4 | 8–10 |
| Pike push-ups | 3 | 5–8 |
| Bodyweight squats with 2-sec pause | 4 | 12 |
| Plank | 3 | 30–45 sec |
| Leg raises (lying) | 3 | 10 |
Rest
Pull + hinge
| Exercise | Sets | Reps |
|---|---|---|
| Inverted rows | 4 | 10 |
| Scapular pulls | 3 | 10 |
| Glute bridges with 2-sec hold at top | 4 | 12 |
| Superman hold | 3 | 30 sec |
| Hollow body hold | 3 | 20 sec |
Active recovery
| Exercise | Sets | Reps |
|---|---|---|
| Walk + mobility | 1 | 30 min |
Weekly test
| Exercise | Sets | Reps |
|---|---|---|
| Max push-ups | 1 | AMRAP |
| Max inverted rows | 1 | AMRAP |
| Max squats in 60 sec | 1 | Timed |
| Plank max hold | 1 | Timed |
Compare to Day 7. You should see improvements across the board.
Week 3 — Progression
Progression week — harder variations
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups (full, or incline if needed) | 4 | 10 |
| Inverted rows (feet elevated if easy) | 4 | 10 |
| Split squats | 3 | 8/side |
| Single-leg glute bridge | 3 | 8/side |
| Hollow body hold | 3 | 25 sec |
Move to harder variations. If a variation is too hard, drop back a level.
Mobility
| Exercise | Sets | Reps |
|---|---|---|
| Full mobility flow | 1 | 20 min |
Push + shoulder
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups | 4 | 10 |
| Pike push-ups | 4 | 6–8 |
| Wall handstand hold | 3 | 30 sec |
| Plank with shoulder taps | 3 | 20 taps |
Rest
Pull + grip
| Exercise | Sets | Reps |
|---|---|---|
| Pull-ups or assisted pull-ups (band) | 4 | 3–5 |
| Inverted rows | 4 | 10 |
| Dead hang from bar | 3 | 20–30 sec |
| Reverse crunches | 3 | 10 |
First pull-up work. Use a sturdy door frame or pull-up bar.
Active recovery
| Exercise | Sets | Reps |
|---|---|---|
| Walk + stretching | 1 | 30 min |
Weekly test
| Exercise | Sets | Reps |
|---|---|---|
| Max push-ups | 1 | AMRAP |
| Max inverted rows | 1 | AMRAP |
| Max squats in 60 sec | 1 | Timed |
| Plank max hold | 1 | Timed |
Week 4 — Finisher
Finisher week — full intensity
| Exercise | Sets | Reps |
|---|---|---|
| Push-ups (harder variation) | 4 | 10–12 |
| Pull-ups or rows | 4 | 5–8 |
| Bulgarian split squats | 3 | 8/side |
| Single-leg glute bridge | 3 | 10/side |
| Plank | 3 | 45–60 sec |
Mobility
| Exercise | Sets | Reps |
|---|---|---|
| Full mobility flow | 1 | 20 min |
Full-body circuit
| Exercise | Sets | Reps |
|---|---|---|
| Circuit: 10 push-ups, 10 squats, 10 rows | 5 | 10/10/10 |
| Plank | 3 | 45 sec |
| Hollow body hold | 3 | 30 sec |
Circuit-style. Move between exercises with minimal rest. Rest 90 sec between rounds.
Rest
Pull focus
| Exercise | Sets | Reps |
|---|---|---|
| Pull-ups or negatives | 5 | 3–5 |
| Inverted rows (feet elevated) | 4 | 10 |
| Dead hang | 3 | 30–45 sec |
| Hollow body hold | 3 | 30 sec |
Active recovery
| Exercise | Sets | Reps |
|---|---|---|
| Walk + stretching | 1 | 30 min |
Final test — crush it
| Exercise | Sets | Reps |
|---|---|---|
| Max push-ups | 1 | AMRAP |
| Max inverted rows | 1 | AMRAP |
| Max squats in 60 sec | 1 | Timed |
| Plank max hold | 1 | Timed |
| Max pull-ups or negatives | 1 | AMRAP |
Compare to Day 7. Most people see 50–100% improvements across the board.
Run the Challenge in Fitloop
Fitloop handles rest timers, tracks your progress, and shows a video demo for every exercise. Free forever, no ads, no sign-up required.
What to Expect After 28 Days
Strength
50–100% more push-ups and rows. First pull-up for many beginners. Harder squat variations.
Body composition
Visible muscle tone in arms, chest, core. Posture improves noticeably. Fat loss depends more on diet than exercise alone.
Habits
You'll prove to yourself you can train consistently for 4 weeks. That's the real win — it's what makes Month 2 possible.
What to Do After Day 28
The 28-day challenge is a launch pad. Once you finish, transition to a long-term program. Here's what to run next:
Frequently Asked Questions
Is this 28-day calisthenics challenge really free?
Yes. The full 28-day plan is free on this page. You can also run it in the Fitloop app — also free forever, no ads, no sign-up required. Fitloop adds rest timers, progression tracking, and video demos for every exercise.
Do I need any equipment?
Minimal. For Weeks 1–2 you need nothing. Weeks 3–4 use a pull-up bar or sturdy doorway bar. Everything else is bodyweight-only. A mat helps for floor exercises.
How long does each workout take?
20–35 minutes. Workout days are longer (6 exercises × 3–4 sets with rest). Active recovery days are 15–20 minutes. Rest days are fully off.
Will I actually see results in 28 days?
Yes — especially if you're new to training. Expect noticeable strength gains (push-ups and rows typically improve 50–100%), better posture, improved mobility, and visible muscle tone. Fat loss depends on diet more than exercise.
What if I can't do a push-up or pull-up yet?
Use easier variations. Push-ups → incline push-ups (hands on a table) → wall push-ups. Pull-ups → negatives (jump up, lower slowly) → dead hangs → inverted rows. Everyone starts somewhere.
Can I do this challenge every day?
No. This plan alternates workout, active recovery, and rest days for a reason — your muscles need recovery to grow stronger. Following the schedule exactly is part of the program.
What do I do after the 28 days?
Transition to the Reddit Recommended Routine (RR) for continued progress. It's a proven 3-day-per-week program with built-in progressions. Fitloop has it built in, or you can follow it from r/bodyweightfitness.
Is there a PDF download?
Yes — coming soon. For now, bookmark this page or run the challenge in the Fitloop app for an automatic, always-available plan with timers and tracking.