Last updated: April 2026 — written by James Nolan, Gymnase Tips senior trainer.
This calisthenics exercises chart maps 50 core bodyweight movements across six categories — push, pull, legs, core, skills, and conditioning — sorted from beginner (Level 1) to elite (Level 4). Use it to plan training, diagnose plateaus, and pick the next progression when a movement gets too easy. Each table gives you the movement, primary muscles, target reps, and difficulty tier.
Scan the tables, find your current level, pick the movement one step harder, and that becomes your progression.
Table of Contents
- How to Use This Chart
- Push Exercises
- Pull Exercises
- Leg Exercises
- Core Exercises
- Skill Movements
- Conditioning Movements
- How to Build a Program
- FAQ
How to Use This Calisthenics Exercises Chart
Each table sorts exercises by difficulty: Level 1 (beginner), Level 2 (intermediate), Level 3 (advanced), Level 4 (elite). Progress one level at a time. Do not skip levels — the intermediate stepping stones exist because they are the fastest path to the advanced movement.
Rough progression timeline for a dedicated beginner:
- Level 1 to 2: 4 to 12 weeks
- Level 2 to 3: 3 to 9 months
- Level 3 to 4: 6 to 24 months
Patience beats ambition in calisthenics.
Push Exercises (Chest, Shoulders, Triceps)
| Level | Exercise | Primary Muscles | Target Reps |
|---|---|---|---|
| 1 | Wall push-up | Chest, shoulders | 15-25 |
| 1 | Knee push-up | Chest, triceps | 10-15 |
| 1 | Incline push-up | Upper chest | 12-20 |
| 2 | Standard push-up | Chest, triceps | 10-25 |
| 2 | Diamond push-up | Triceps, inner chest | 8-15 |
| 2 | Wide push-up | Outer chest | 10-20 |
| 2 | Pike push-up | Shoulders | 8-12 |
| 2 | Bench dip | Triceps | 10-15 |
| 3 | Decline push-up | Upper chest | 10-15 |
| 3 | Archer push-up | Chest, triceps | 5-8 per side |
| 3 | Dip (parallel bars) | Chest, triceps | 6-12 |
| 3 | Elevated pike push-up | Shoulders | 6-10 |
| 3 | Pseudo-planche push-up | Anterior delts | 6-10 |
| 4 | Wall handstand push-up | Shoulders, triceps | 3-8 |
| 4 | One-arm push-up | Chest, triceps | 3-5 per side |
| 4 | Planche push-up | Full upper body | 1-5 |
| 4 | Freestanding handstand push-up | Shoulders | 3-5 |
Pull Exercises (Back, Biceps, Rear Delts)
| Level | Exercise | Primary Muscles | Target Reps |
|---|---|---|---|
| 1 | Dead hang | Grip, scapular stabilizers | 30-60s |
| 1 | Scapular pull-up | Traps, rhomboids | 8-12 |
| 1 | Inverted row (high bar) | Upper back, biceps | 10-15 |
| 2 | Inverted row (low bar) | Mid-back, biceps | 10-15 |
| 2 | Negative pull-up | Lats, biceps | 3-5 × 4s descent |
| 2 | Band-assisted pull-up | Lats, biceps | 6-10 |
| 3 | Pull-up | Lats, biceps | 5-12 |
| 3 | Chin-up | Biceps, lats | 6-12 |
| 3 | Wide-grip pull-up | Lats width | 5-10 |
| 3 | Commando pull-up | Biceps, upper back | 5-8 per side |
| 4 | Weighted pull-up | Lats, biceps | 3-6 |
| 4 | Archer pull-up | Lats, biceps | 3-6 per side |
| 4 | One-arm pull-up | Everything | 1-3 per side |
| 4 | Muscle-up | Full upper body | 3-5 |
Leg Exercises
| Level | Exercise | Primary Muscles | Target Reps |
|---|---|---|---|
| 1 | Bodyweight squat | Quads, glutes | 20-30 |
| 1 | Glute bridge | Glutes, hamstrings | 15-20 |
| 1 | Wall sit | Quads | 30-60s |
| 2 | Reverse lunge | Quads, glutes | 15 per leg |
| 2 | Bulgarian split squat | Quads, glutes | 10 per leg |
| 2 | Single-leg glute bridge | Glutes | 10 per leg |
| 2 | Step-up | Quads, glutes | 12 per leg |
| 3 | Jump squat | Quads, glutes, calves | 10-15 |
| 3 | Cossack squat | Adductors, quads | 6-8 per side |
| 3 | Shrimp squat progression | Quads, glutes | 5-8 per leg |
| 4 | Pistol squat | Quads, glutes | 5-8 per leg |
| 4 | Nordic curl | Hamstrings | 3-6 |
| 4 | Single-leg box jump | Power | 3-5 per leg |
Core Exercises
| Level | Exercise | Primary Muscles | Target |
|---|---|---|---|
| 1 | Dead bug | Deep core | 10 per side |
| 1 | Plank | Anti-extension | 30-90s |
| 1 | Side plank | Obliques | 30-60s per side |
| 2 | Hollow hold | Full anterior core | 20-60s |
| 2 | Reverse crunch | Lower abs | 12-15 |
| 2 | Hanging knee raise | Hip flexors, abs | 10-15 |
| 3 | Hanging leg raise | Abs, hip flexors | 8-12 |
| 3 | L-sit (tucked) | Hip flexors, abs | 15-30s |
| 3 | Hollow rock | Full anterior core | 15-20 |
| 4 | Full L-sit | Hip flexors, abs | 20-40s |
| 4 | Dragon flag | Full core | 3-5 |
| 4 | Front lever | Lats, core | 3-10s |
Skill Movements
| Level | Exercise | Requirements |
|---|---|---|
| 2 | Wall handstand hold | Shoulder mobility, core |
| 3 | Freestanding handstand | Balance, shoulder strength |
| 3 | Tuck front lever | Lat strength, core |
| 3 | Tuck planche | Wrist strength, anterior delts |
| 4 | Full front lever | Advanced pull strength |
| 4 | Straddle planche | Advanced push strength |
| 4 | Full muscle-up | Explosive pull + dip |
| 4 | Human flag | Oblique and lat strength |
Conditioning Movements
| Level | Exercise | Purpose |
|---|---|---|
| 1 | Mountain climber | Cardio + core |
| 1 | Jumping jack | Full-body warm-up |
| 1 | High knees | Cardio |
| 2 | Burpee | Full-body conditioning |
| 2 | Bear crawl | Shoulder endurance + core |
| 3 | Box jump | Power |
| 3 | Sprawl | Full-body explosive |
| 3 | Jumping lunge | Power + coordination |
How to Build a Program From This Chart
Pick one exercise from each of these slots per session:
- Horizontal push (push-up variation)
- Horizontal pull (row variation)
- Vertical push (pike push-up or handstand variation)
- Vertical pull (pull-up or chin-up variation)
- Squat pattern (single or double leg)
- Hinge pattern (glute bridge or Nordic curl)
- Core (static hold + dynamic movement)
Two to four sessions per week, 45 minutes each, progressing by one level every 4 to 8 weeks. That is a complete, periodized calisthenics program.
For pre-built plans, see our complete calisthenics progression plan and our military calisthenics guide. The American College of Sports Medicine recommends this frequency range for general strength and conditioning.
Calisthenics Exercises Chart FAQ
How many calisthenics exercises do I need to know?
About 20 to 30 core movements cover 95 percent of any calisthenics program. The 50 above give you the full progression paths to the advanced levels — most lifters never need more.
What order should I do calisthenics exercises in?
Skill work and power movements first (when you are fresh), strength movements second, conditioning and isolation last. Structure: skills → compounds → isolation → conditioning.
Should beginners skip the Level 1 exercises?
Only if you already perform them with perfect form for the upper rep ranges listed. Most self-assessed beginners still benefit from a 2 to 4-week Level 1 phase to groove movement patterns before advancing.
How long to progress from Level 2 to Level 3?
Typically 3 to 9 months of consistent training. Advanced movements require tendon adaptation that trains slower than muscle — do not rush the transition.
Can I mix exercises from different levels in one workout?
Yes — this is optimal. Most productive programs use Level 2 movements as the main lifts, Level 1 as warm-ups or supplementary volume, and Level 3 as “reach” work toward future progression.
Is this calisthenics exercises chart enough to plan a full year of training?
Yes, with one caveat: you will want to add external load (weighted vests, added weight for pull-ups and dips) once you max out Level 3 progressions. That typically happens around month 12 to 18 for consistent trainees.
