Work towards your first pull-up, first handstand and first pistol squat with a door-frame bar. Three skill sessions a week built on slow, controlled progressions.
Calisthenics is about skills: the first strict pull-up, a solid handstand, a pistol squat. All of them come from the same thing, slow, controlled practice of easier steps. This plan gives you those steps with nothing but a door-frame pull-up bar and some wall space.
Day 1 builds the pull: dead hangs for grip, scapular pull-ups to learn to engage your back, slow negatives and holds at the top. Day 2 builds the push: push-ups, pike push-ups, wall handstand holds and pseudo planche push-ups. Day 3 is legs and core: assisted pistol squats, L-sits and a second round of chin-up negatives.
Most sets are short on purpose. Skill work is about quality, so a set of three perfect five-second negatives beats ten sloppy ones. Once you can do three sets of five slow negatives, try a full pull-up at the start of Day 1. The day you get it, keep the negatives as extra practice.
Warm up wrists and shoulders well before the push day, and train on non-consecutive days.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dead Hang | 3 × 20-30 seconds | 60s |
| Scapular Pull-Up | 3 × 6-8 | 60s |
| Negative Pull-Up | 3 × 3-5 | 90s |
| Isometric Chin-Up Hold | 3 × 10-15 seconds | 75s |
| Hanging Knee Raise | 3 × 8-10 | 60s |
| Hollow Body Hold | 3 × 20 seconds | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Push-Up | 3 × 8-12 | 75s |
| Pike Push-Up | 3 × 6-8 | 75s |
| Wall Handstand Hold | 3 × 15-30 seconds | 75s |
| Pseudo Planche Push-Up | 3 × 5-8 | 60s |
| Bench Dip | 3 × 8-10 | 60s |
| Scapular Push-Up | 2 × 10 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pistol Squat | 3 × 3-5 per leg | 90s |
| Cossack Squat | 3 × 6 per side | 60s |
| Negative Chin-Up | 3 × 3-5 | 90s |
| Single-Leg Glute Bridge | 3 × 10 per leg | 45s |
| L-Sit | 3 × 10-15 seconds | 60s |
| Side Plank | 2 × 20-30 seconds per side | 45s |
The Teen Calisthenics Skills 3-Day plan is 3 days a week, with sessions of about 40 minutes, over 8 weeks.
The Teen Calisthenics Skills 3-Day plan uses pull-up bar, plus some bodyweight exercises.
The Teen Calisthenics Skills 3-Day plan is an intermediate plan, best once you have trained consistently for a few months. If you are new to training, start with one of the beginner plans in the free library.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
It varies a lot. Many teens get there in six to twelve weeks of steady practice with negatives and holds. Body size, starting strength and consistency all matter, so measure progress by longer holds and slower negatives, not just the pull-up itself.
Yes, if it is the right size for your door frame, fitted as the instructions say and rated for your weight. Test it with a short hang each time before you start.
No. Wall handstand holds here are done walking your feet up the wall with your chest facing it, which is easier to control and to come down from. Only hold as long as your form stays straight.
Pick one plan at a time so you get enough rest. If you want both, the 4-Day Upper/Lower plan combines dumbbells with the pull-up bar.
Check your door-frame bar is fitted correctly and rated for your weight before every session. Lower yourself slowly on negatives rather than dropping. Do handstand holds facing or against a clear wall with space to come down. Stop any move that hurts a joint, and rest a day between sessions.
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