# Teen Calisthenics – 4-Day Upper/Lower (Pull-Up Bar)

> 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.

Goal: General Fitness · Level: Advanced · Equipment: Bodyweight، Pull-Up Bar · 4 days/week · ~45 min/session · 8 weeks

Interactive version (free): https://stay-active.app/templates/teen-calisthenics-4day

_Updated 10 October 2026_

## Who is this plan for?

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.

## The full 4-day plan: exercises, sets and reps

### Day 1 – Upper A (Pull) — Back & Biceps

- **Pull-Up** — 4 sets × 4-8 reps, rest 120s
- **Chin-Up** — 3 sets × 5-8 reps, rest 90s
- **Archer Push-Up** — 3 sets × 5 per side, rest 75s
- **Pike Push-Up** — 3 sets × 8-10 reps, rest 75s
- **Hanging Leg Raise** — 3 sets × 6-10 reps, rest 60s
- **Floor Y-T-W** — 2 sets × 8 reps, rest 45s

### Day 2 – Lower A — Legs & Core

- **Pistol Squat** — 4 sets × 3-5 per leg, rest 90s
- **Nordic Hamstring Curl** — 3 sets × 3-5 reps, rest 120s
- **Jump Squat** — 3 sets × 6 reps, rest 75s
- **Single-Leg Calf Raise** — 3 sets × 12 per leg, rest 45s
- **Hollow Body Hold** — 3 sets × 20-30 seconds, rest 45s

### Day 3 – Upper B (Push) — Chest, Shoulders & Triceps

- **Decline Push-Up** — 4 sets × 8-12 reps, rest 90s
- **Neutral-Grip Pull-Up** — 3 sets × 5-8 reps, rest 90s
- **Pseudo Planche Push-Up** — 3 sets × 6-8 reps, rest 75s
- **Wall Handstand Hold** — 3 sets × 20-30 seconds, rest 75s
- **Bench Dip** — 3 sets × 10-12 reps, rest 60s
- **Knees to Elbows** — 3 sets × 6-8 reps, rest 60s

### Day 4 – Lower B — Legs & Core

- **Cossack Squat** — 3 sets × 6 per side, rest 75s
- **Jumping Lunge** — 3 sets × 6 per leg, rest 75s
- **Single-Leg Glute Bridge** — 3 sets × 12 per leg, rest 60s
- **Prone Back Extension** — 3 sets × 12 reps, rest 45s
- **L-Sit** — 3 sets × 10-15 seconds, rest 60s

## Frequently asked questions

### How many days a week is the Teen Calisthenics 4-Day Upper/Lower plan, and how long are the workouts?

The Teen Calisthenics 4-Day Upper/Lower plan is 4 days a week, with sessions of about 45 minutes, over 8 weeks.

### What equipment do I need for the Teen Calisthenics 4-Day Upper/Lower plan?

The Teen Calisthenics 4-Day Upper/Lower plan uses pull-up bar, plus some bodyweight exercises.

### Is the Teen Calisthenics 4-Day Upper/Lower plan good for beginners?

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.

### Is the Teen Calisthenics 4-Day Upper/Lower plan free?

Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.

### What should I be able to do before starting?

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.

### Why is there no training to failure?

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.

### Are Nordic curls safe for teens?

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.

### How does the week work?

For example Monday Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B. Keep the weekend free or for sport.

## Safety notes

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.