For teens who can already do a few strict pull-ups. Four bodyweight sessions a week with a door-frame bar: pull-ups and chin-ups, archer and planche push-ups, pistol squats and Nordic curls.
This is the plan for teens who have outgrown the basics: strict pull-ups are coming, push-ups are easy and you want to train like a calisthenics athlete. It runs four days a week as upper and lower body, so every muscle works twice a week with time to recover.
Upper A is pull-focused: pull-ups, chin-ups, archer push-ups and hanging leg raises. Upper B is push-focused: decline and pseudo planche push-ups, wall handstand work and dips, with neutral-grip pull-ups to keep your back balanced. The lower days build single-leg strength with pistol and cossack squats, power with jump squats and jumping lunges, and hamstring strength with Nordic curls.
Reps are kept moderate (mostly 4 to 10) because the moves themselves are hard. Stop each set while your form is still clean. To progress, add a rep each week until you hit the top of a range, then make the move harder: a slower lowering, a pause at the top, or a harder variation.
Sessions take about 45 minutes. Warm up wrists, shoulders and hips properly before every session.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pull-Up | 4 × 4-8 | 120s |
| Chin-Up | 3 × 5-8 | 90s |
| Archer Push-Up | 3 × 5 per side | 75s |
| Pike Push-Up | 3 × 8-10 | 75s |
| Hanging Leg Raise | 3 × 6-10 | 60s |
| Floor Y-T-W | 2 × 8 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pistol Squat | 4 × 3-5 per leg | 90s |
| Nordic Hamstring Curl | 3 × 3-5 | 120s |
| Jump Squat | 3 × 6 | 75s |
| Single-Leg Calf Raise | 3 × 12 per leg | 45s |
| Hollow Body Hold | 3 × 20-30 seconds | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Push-Up | 4 × 8-12 | 90s |
| Neutral-Grip Pull-Up | 3 × 5-8 | 90s |
| Pseudo Planche Push-Up | 3 × 6-8 | 75s |
| Wall Handstand Hold | 3 × 20-30 seconds | 75s |
| Bench Dip | 3 × 10-12 | 60s |
| Knees to Elbows | 3 × 6-8 | 60s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cossack Squat | 3 × 6 per side | 75s |
| Jumping Lunge | 3 × 6 per leg | 75s |
| Single-Leg Glute Bridge | 3 × 12 per leg | 60s |
| Prone Back Extension | 3 × 12 | 45s |
| L-Sit | 3 × 10-15 seconds | 60s |
The Teen Calisthenics 4-Day Upper/Lower plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.
The Teen Calisthenics 4-Day Upper/Lower plan uses pull-up bar, plus some bodyweight exercises.
The Teen Calisthenics 4-Day Upper/Lower plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
Roughly three strict pull-ups, fifteen clean push-ups and a 30-second plank. If you are not there yet, the 3-Day Calisthenics Skills plan will get you there.
Skill movements break down when you are exhausted, and that is when bad habits and injuries happen. Stopping one or two reps short keeps every rep clean and still makes you stronger.
Yes, with control. They are used in youth football injury-prevention programmes to protect the hamstrings. Lower slowly, use your hands to catch yourself, and start with only a few reps.
For example Monday Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B. Keep the weekend free or for sport.
This plan assumes you can do at least three strict pull-ups and fifteen clean push-ups. Nordic curls are hard on the hamstrings: lower as slowly as you can control and catch yourself with your hands. Do not train upper body on two days in a row, keep one full rest day a week, and check your door-frame bar before every session.
Track this plan free — sets, rest timers & AI coaching
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