[{"data":1,"prerenderedAt":2071},["ShallowReactive",2],{"post-free-calisthenics-program-pdf":3},{"id":4,"title":5,"author":6,"authors":7,"badge":13,"body":15,"categorie":6,"date":2035,"description":2036,"extension":2037,"image":2038,"meta":2040,"navigation":2065,"path":2066,"seo":2067,"slug":2068,"stem":2069,"__hash__":2070},"posts_en/en/blog/free-calisthenics-program-pdf.md","Free Calisthenics Program PDF: The Complete 8-Week Plan",null,[8],{"name":9,"to":10,"avatar":11},"William G","https://www.williamgaonarch.fr",{"src":12},"https://i.pravatar.cc/128?u=calisthenics",{"label":14},"Calisthenics",{"type":16,"value":17,"toc":1984},"minimark",[18,23,36,39,45,57,60,64,69,72,78,81,85,172,174,178,182,210,214,298,300,303,307,311,325,330,430,434,523,527,599,601,605,616,620,691,695,704,776,780,855,859,930,932,936,947,951,1022,1026,1098,1102,1174,1176,1180,1191,1194,1221,1223,1227,1231,1264,1268,1293,1297,1330,1334,1358,1360,1364,1367,1371,1374,1378,1381,1385,1388,1392,1395,1437,1439,1443,1449,1453,1463,1471,1476,1496,1505,1511,1515,1600,1602,1606,1613,1617,1623,1629,1633,1678,1688,1690,1694,1778,1780,1784,1788,1791,1795,1798,1802,1805,1809,1812,1816,1819,1821,1825,1879,1881,1885,1921,1923,1927,1933,1965,1972,1977],[19,20,22],"h2",{"id":21},"free-calisthenics-program-pdf-everything-you-need-right-here","Free calisthenics program PDF: everything you need, right here",[24,25,26,27,31,32,35],"p",{},"Looking for a ",[28,29,30],"strong",{},"free calisthenics program PDF"," you can download and follow starting today? You're in the right place. This guide gives you a complete program spanning ",[28,33,34],{},"8 weeks",", from beginner to advanced level, with detailed sessions and scientific progression.",[24,37,38],{},"Calisthenics is the most accessible discipline in the world: your bodyweight, a floor, and optionally a pull-up bar. No membership. No expensive equipment. Real results.",[24,40,41,44],{},[28,42,43],{},"TL;DR",": 8-week program · 3-5 sessions/week · 30-50 min per session · Beginner to advanced · Bodyweight only (bar optional). Track your progress with RPGFitness to stay motivated.",[46,47,51],"callout",{"color":48,"icon":49,"to":50},"primary","i-heroicons-arrow-down-tray","#complete-program",[24,52,53,56],{},[28,54,55],{},"Access the complete program"," — 8 weeks · 20 exercises · 100% free",[58,59],"hr",{},[19,61,63],{"id":62},"why-choose-calisthenics","Why choose calisthenics?",[65,66,68],"h3",{"id":67},"scientifically-proven-advantages","Scientifically proven advantages",[24,70,71],{},"For decades, people believed only barbells and dumbbells could build muscle. Modern research has definitively ended this myth.",[24,73,74,77],{},[28,75,76],{},"Bodyweight training produces strength and muscle mass gains comparable to free weights",", provided you apply the principle of progressive overload — that is, regularly increasing the difficulty of your exercises.",[24,79,80],{},"The key difference: in calisthenics, you progress by making exercises harder (standard push-ups → decline push-ups → one-arm push-ups) rather than by adding more weight.",[65,82,84],{"id":83},"_5-reasons-to-choose-calisthenics","5 reasons to choose calisthenics",[86,87,88,103],"table",{},[89,90,91],"thead",{},[92,93,94,98,100],"tr",{},[95,96,97],"th",{},"Advantage",[95,99,14],{},[95,101,102],{},"Gym",[104,105,106,120,133,146,159],"tbody",{},[92,107,108,114,117],{},[109,110,111],"td",{},[28,112,113],{},"Cost",[109,115,116],{},"€0 to €50 (bar)",[109,118,119],{},"€400-600/year",[92,121,122,127,130],{},[109,123,124],{},[28,125,126],{},"Accessibility",[109,128,129],{},"Anywhere, anytime",[109,131,132],{},"Limited hours",[92,134,135,140,143],{},[109,136,137],{},[28,138,139],{},"Mobility",[109,141,142],{},"Excellent",[109,144,145],{},"Limited",[92,147,148,153,156],{},[109,149,150],{},[28,151,152],{},"Body mastery",[109,154,155],{},"Superior",[109,157,158],{},"Good",[92,160,161,166,169],{},[109,162,163],{},[28,164,165],{},"Equipment",[109,167,168],{},"None required",[109,170,171],{},"Machines",[58,173],{},[19,175,177],{"id":176},"how-to-use-this-calisthenics-pdf-program","How to use this calisthenics PDF program",[65,179,181],{"id":180},"before-you-start","Before you start",[183,184,185,192,198,204],"ol",{},[186,187,188,191],"li",{},[28,189,190],{},"Assess your level",": Can you do 5 push-ups in a row? 10 squats? If yes → Week 1. If not → Start with beginner variations.",[186,193,194,197],{},[28,195,196],{},"Plan your days",": Choose 3 to 5 fixed days per week. Consistency beats intensity.",[186,199,200,203],{},[28,201,202],{},"Download/print",": This program works as well on paper as in digital format.",[186,205,206,209],{},[28,207,208],{},"Install RPGFitness",": To track your progress, earn XP with every session and stay motivated across 8 weeks.",[65,211,213],{"id":212},"program-structure","Program structure",[86,215,216,232],{},[89,217,218],{},[92,219,220,223,226,229],{},[95,221,222],{},"Phase",[95,224,225],{},"Weeks",[95,227,228],{},"Level",[95,230,231],{},"Volume",[104,233,234,250,266,282],{},[92,235,236,241,244,247],{},[109,237,238],{},[28,239,240],{},"Fundamentals",[109,242,243],{},"1-2",[109,245,246],{},"Beginner",[109,248,249],{},"3x/week",[92,251,252,257,260,263],{},[109,253,254],{},[28,255,256],{},"Development",[109,258,259],{},"3-4",[109,261,262],{},"Intermediate",[109,264,265],{},"4x/week",[92,267,268,273,276,279],{},[109,269,270],{},[28,271,272],{},"Intensification",[109,274,275],{},"5-6",[109,277,278],{},"Advanced",[109,280,281],{},"4-5x/week",[92,283,284,289,292,295],{},[109,285,286],{},[28,287,288],{},"Mastery",[109,290,291],{},"7-8",[109,293,294],{},"Advanced+",[109,296,297],{},"5x/week",[58,299],{},[24,301,302],{},"{#complete-program}",[19,304,306],{"id":305},"calisthenics-pdf-program-complete-8-weeks","Calisthenics PDF program — complete 8 weeks",[65,308,310],{"id":309},"weeks-1-2-beginner-fundamentals","● WEEKS 1-2: Beginner Fundamentals",[24,312,313,316,317,320,321,324],{},[28,314,315],{},"Goal",": Learn the basic movements with perfect technique.\n",[28,318,319],{},"Frequency",": 3 days/week (e.g. Monday - Wednesday - Friday)\n",[28,322,323],{},"Duration",": 30-35 minutes",[326,327,329],"h4",{"id":328},"session-a-upper-body","Session A — Upper Body",[86,331,332,351],{},[89,333,334],{},[92,335,336,339,342,345,348],{},[95,337,338],{},"Exercise",[95,340,341],{},"Sets",[95,343,344],{},"Reps",[95,346,347],{},"Rest",[95,349,350],{},"Beginner variation",[104,352,353,370,384,399,415],{},[92,354,355,358,361,364,367],{},[109,356,357],{},"Standard push-ups",[109,359,360],{},"3",[109,362,363],{},"8-10",[109,365,366],{},"60s",[109,368,369],{},"Knee push-ups",[92,371,372,375,377,379,381],{},[109,373,374],{},"Chair dips",[109,376,360],{},[109,378,363],{},[109,380,366],{},[109,382,383],{},"Bent-leg dips",[92,385,386,389,391,394,396],{},[109,387,388],{},"Pike push-ups",[109,390,360],{},[109,392,393],{},"6-8",[109,395,366],{},[109,397,398],{},"Pike push-ups on knees",[92,400,401,404,406,409,412],{},[109,402,403],{},"Plank",[109,405,360],{},[109,407,408],{},"20 sec",[109,410,411],{},"45s",[109,413,414],{},"Knee plank",[92,416,417,420,422,425,427],{},[109,418,419],{},"Superman",[109,421,360],{},[109,423,424],{},"12",[109,426,411],{},[109,428,429],{},"—",[326,431,433],{"id":432},"session-b-lower-body-core","Session B — Lower Body + Core",[86,435,436,450],{},[89,437,438],{},[92,439,440,442,444,446,448],{},[95,441,338],{},[95,443,341],{},[95,445,344],{},[95,447,347],{},[95,449,350],{},[104,451,452,468,483,497,510],{},[92,453,454,457,460,463,465],{},[109,455,456],{},"Bodyweight squats",[109,458,459],{},"4",[109,461,462],{},"15-20",[109,464,366],{},[109,466,467],{},"Partial squats",[92,469,470,473,475,478,480],{},[109,471,472],{},"Forward lunges",[109,474,360],{},[109,476,477],{},"10/leg",[109,479,366],{},[109,481,482],{},"Short lunges",[92,484,485,488,490,493,495],{},[109,486,487],{},"Glute bridge",[109,489,360],{},[109,491,492],{},"15",[109,494,411],{},[109,496,429],{},[92,498,499,501,503,506,508],{},[109,500,403],{},[109,502,360],{},[109,504,505],{},"20-30 sec",[109,507,411],{},[109,509,414],{},[92,511,512,515,517,519,521],{},[109,513,514],{},"Crunches",[109,516,360],{},[109,518,492],{},[109,520,411],{},[109,522,429],{},[326,524,526],{"id":525},"session-c-full-body","Session C — Full Body",[86,528,529,541],{},[89,530,531],{},[92,532,533,535,537,539],{},[95,534,338],{},[95,536,341],{},[95,538,344],{},[95,540,347],{},[104,542,543,555,566,576,588],{},[92,544,545,548,550,553],{},[109,546,547],{},"Push-ups",[109,549,360],{},[109,551,552],{},"10",[109,554,366],{},[92,556,557,560,562,564],{},[109,558,559],{},"Squats",[109,561,360],{},[109,563,492],{},[109,565,366],{},[92,567,568,570,572,574],{},[109,569,374],{},[109,571,360],{},[109,573,552],{},[109,575,366],{},[92,577,578,581,583,586],{},[109,579,580],{},"Walking lunges",[109,582,360],{},[109,584,585],{},"8/leg",[109,587,366],{},[92,589,590,592,594,597],{},[109,591,403],{},[109,593,360],{},[109,595,596],{},"25 sec",[109,598,411],{},[58,600],{},[65,602,604],{"id":603},"weeks-3-4-intermediate-development","● WEEKS 3-4: Intermediate Development",[24,606,607,609,610,612,613,615],{},[28,608,315],{},": Increase volume, introduce harder variations.\n",[28,611,319],{},": 4 days/week\n",[28,614,323],{},": 35-40 minutes",[326,617,619],{"id":618},"session-a-chest-triceps","Session A — Chest + Triceps",[86,621,622,634],{},[89,623,624],{},[92,625,626,628,630,632],{},[95,627,338],{},[95,629,341],{},[95,631,344],{},[95,633,347],{},[104,635,636,647,659,670,680],{},[92,637,638,640,642,645],{},[109,639,357],{},[109,641,459],{},[109,643,644],{},"12-15",[109,646,366],{},[92,648,649,652,654,657],{},[109,650,651],{},"Decline push-ups (feet elevated)",[109,653,360],{},[109,655,656],{},"8-12",[109,658,366],{},[92,660,661,663,665,668],{},[109,662,374],{},[109,664,459],{},[109,666,667],{},"10-12",[109,669,366],{},[92,671,672,674,676,678],{},[109,673,388],{},[109,675,360],{},[109,677,363],{},[109,679,366],{},[92,681,682,684,686,689],{},[109,683,403],{},[109,685,360],{},[109,687,688],{},"35 sec",[109,690,411],{},[326,692,694],{"id":693},"session-b-back-biceps","Session B — Back + Biceps",[696,697,698],"blockquote",{},[24,699,700,703],{},[28,701,702],{},"Note",": This session benefits from a pull-up bar (or an equivalent: door bar, park bar, inverted rows under a sturdy table).",[86,705,706,718],{},[89,707,708],{},[92,709,710,712,714,716],{},[95,711,338],{},[95,713,341],{},[95,715,344],{},[95,717,347],{},[104,719,720,733,744,755,765],{},[92,721,722,725,727,730],{},[109,723,724],{},"Pull-ups (or inverted rows)",[109,726,459],{},[109,728,729],{},"5-8",[109,731,732],{},"90s",[92,734,735,738,740,742],{},[109,736,737],{},"Inverted rows",[109,739,360],{},[109,741,667],{},[109,743,366],{},[92,745,746,749,751,753],{},[109,747,748],{},"Chin-ups (or underhand rows)",[109,750,360],{},[109,752,729],{},[109,754,732],{},[92,756,757,759,761,763],{},[109,758,419],{},[109,760,360],{},[109,762,492],{},[109,764,411],{},[92,766,767,769,771,774],{},[109,768,403],{},[109,770,360],{},[109,772,773],{},"40 sec",[109,775,411],{},[326,777,779],{"id":778},"session-c-legs-core","Session C — Legs + Core",[86,781,782,794],{},[89,783,784],{},[92,785,786,788,790,792],{},[95,787,338],{},[95,789,341],{},[95,791,344],{},[95,793,347],{},[104,795,796,808,820,831,843],{},[92,797,798,801,803,805],{},[109,799,800],{},"Bulgarian split squats (1 foot on chair)",[109,802,360],{},[109,804,477],{},[109,806,807],{},"75s",[92,809,810,813,815,818],{},[109,811,812],{},"Single-leg glute bridge",[109,814,360],{},[109,816,817],{},"12/leg",[109,819,366],{},[92,821,822,825,827,829],{},[109,823,824],{},"Jump lunges",[109,826,360],{},[109,828,585],{},[109,830,807],{},[92,832,833,836,838,841],{},[109,834,835],{},"Mountain climbers",[109,837,360],{},[109,839,840],{},"30 sec",[109,842,411],{},[92,844,845,848,850,853],{},[109,846,847],{},"Side plank",[109,849,360],{},[109,851,852],{},"25 sec/side",[109,854,411],{},[326,856,858],{"id":857},"session-d-intense-full-body","Session D — Intense Full Body",[86,860,861,873],{},[89,862,863],{},[92,864,865,867,869,871],{},[95,866,338],{},[95,868,341],{},[95,870,344],{},[95,872,347],{},[104,874,875,885,896,907,918],{},[92,876,877,879,881,883],{},[109,878,547],{},[109,880,459],{},[109,882,424],{},[109,884,366],{},[92,886,887,890,892,894],{},[109,888,889],{},"Pull-ups",[109,891,459],{},[109,893,393],{},[109,895,732],{},[92,897,898,901,903,905],{},[109,899,900],{},"Jump squats",[109,902,360],{},[109,904,552],{},[109,906,807],{},[92,908,909,912,914,916],{},[109,910,911],{},"Dips",[109,913,360],{},[109,915,667],{},[109,917,366],{},[92,919,920,923,925,928],{},[109,921,922],{},"Burpees",[109,924,360],{},[109,926,927],{},"8",[109,929,732],{},[58,931],{},[65,933,935],{"id":934},"weeks-5-6-advanced-intensification","● WEEKS 5-6: Advanced Intensification",[24,937,938,940,941,943,944,946],{},[28,939,315],{},": Difficult variations, advanced skills, high volume.\n",[28,942,319],{},": 4-5 days/week\n",[28,945,323],{},": 40-50 minutes",[326,948,950],{"id":949},"session-a-advanced-push","Session A — Advanced Push",[86,952,953,965],{},[89,954,955],{},[92,956,957,959,961,963],{},[95,958,338],{},[95,960,341],{},[95,962,344],{},[95,964,347],{},[104,966,967,978,989,1000,1011],{},[92,968,969,972,974,976],{},[109,970,971],{},"Diamond push-ups",[109,973,459],{},[109,975,667],{},[109,977,366],{},[92,979,980,983,985,987],{},[109,981,982],{},"Decline push-ups",[109,984,459],{},[109,986,667],{},[109,988,366],{},[92,990,991,994,996,998],{},[109,992,993],{},"Pike push-ups toward handstand",[109,995,459],{},[109,997,363],{},[109,999,807],{},[92,1001,1002,1005,1007,1009],{},[109,1003,1004],{},"Dips (one leg raised)",[109,1006,360],{},[109,1008,363],{},[109,1010,807],{},[92,1012,1013,1016,1018,1020],{},[109,1014,1015],{},"Plank + hip rotation",[109,1017,360],{},[109,1019,840],{},[109,1021,411],{},[326,1023,1025],{"id":1024},"session-b-advanced-pull","Session B — Advanced Pull",[86,1027,1028,1040],{},[89,1029,1030],{},[92,1031,1032,1034,1036,1038],{},[95,1033,338],{},[95,1035,341],{},[95,1037,344],{},[95,1039,347],{},[104,1041,1042,1053,1064,1075,1087],{},[92,1043,1044,1047,1049,1051],{},[109,1045,1046],{},"Wide-grip pull-ups",[109,1048,459],{},[109,1050,393],{},[109,1052,732],{},[92,1054,1055,1058,1060,1062],{},[109,1056,1057],{},"Close-grip pull-ups",[109,1059,360],{},[109,1061,393],{},[109,1063,732],{},[92,1065,1066,1069,1071,1073],{},[109,1067,1068],{},"Slow inverted rows (3 sec lowering)",[109,1070,459],{},[109,1072,363],{},[109,1074,366],{},[92,1076,1077,1080,1082,1085],{},[109,1078,1079],{},"L-sit (on floor or chairs)",[109,1081,360],{},[109,1083,1084],{},"10-15 sec",[109,1086,366],{},[92,1088,1089,1092,1094,1096],{},[109,1090,1091],{},"Superman pulses",[109,1093,360],{},[109,1095,492],{},[109,1097,411],{},[326,1099,1101],{"id":1100},"session-c-advanced-legs","Session C — Advanced Legs",[86,1103,1104,1116],{},[89,1105,1106],{},[92,1107,1108,1110,1112,1114],{},[95,1109,338],{},[95,1111,341],{},[95,1113,344],{},[95,1115,347],{},[104,1117,1118,1130,1141,1152,1163],{},[92,1119,1120,1123,1125,1128],{},[109,1121,1122],{},"Assisted pistol squats",[109,1124,360],{},[109,1126,1127],{},"6-8/leg",[109,1129,732],{},[92,1131,1132,1135,1137,1139],{},[109,1133,1134],{},"Bulgarian split squats",[109,1136,459],{},[109,1138,477],{},[109,1140,807],{},[92,1142,1143,1146,1148,1150],{},[109,1144,1145],{},"Single-leg glute bridge with tempo",[109,1147,360],{},[109,1149,817],{},[109,1151,366],{},[92,1153,1154,1157,1159,1161],{},[109,1155,1156],{},"Fast mountain climbers",[109,1158,459],{},[109,1160,773],{},[109,1162,411],{},[92,1164,1165,1168,1170,1172],{},[109,1166,1167],{},"Dragon flag (scaled)",[109,1169,360],{},[109,1171,729],{},[109,1173,732],{},[58,1175],{},[65,1177,1179],{"id":1178},"weeks-7-8-mastery","● WEEKS 7-8: Mastery",[24,1181,1182,1184,1185,1187,1188,1190],{},[28,1183,315],{},": Consolidate gains, reach your skill goals.\n",[28,1186,319],{},": 5 days/week\n",[28,1189,323],{},": 45-55 minutes",[24,1192,1193],{},"In weeks 7-8, repeat the weeks 5-6 cycle with:",[1195,1196,1197,1203,1209,1215],"ul",{},[186,1198,1199,1202],{},[28,1200,1201],{},"+1 to 2 sets"," per exercise",[186,1204,1205,1208],{},[28,1206,1207],{},"+2 to 3 reps"," per set",[186,1210,1211,1214],{},[28,1212,1213],{},"Rest reduced"," by 10 to 15 seconds",[186,1216,1217,1220],{},[28,1218,1219],{},"New variations",": handstand push-ups, muscle-up progressions, front lever holds",[58,1222],{},[19,1224,1226],{"id":1225},"the-20-key-exercises-in-the-program","The 20 key exercises in the program",[65,1228,1230],{"id":1229},"upper-body-push","Upper body — Push",[183,1232,1233,1238,1243,1248,1253,1258],{},[186,1234,1235,1237],{},[28,1236,357],{}," — chest, triceps, shoulders",[186,1239,1240,1242],{},[28,1241,971],{}," — triceps, inner chest",[186,1244,1245,1247],{},[28,1246,982],{}," — upper chest, shoulders",[186,1249,1250,1252],{},[28,1251,388],{}," — shoulders, triceps",[186,1254,1255,1257],{},[28,1256,374],{}," — triceps, chest",[186,1259,1260,1263],{},[28,1261,1262],{},"Handstand push-ups"," (advanced) — shoulders, triceps",[65,1265,1267],{"id":1266},"upper-body-pull","Upper body — Pull",[183,1269,1271,1276,1282,1287],{"start":1270},7,[186,1272,1273,1275],{},[28,1274,889],{}," — lats, biceps",[186,1277,1278,1281],{},[28,1279,1280],{},"Chin-ups"," — biceps, lats",[186,1283,1284,1286],{},[28,1285,737],{}," — lats, rhomboids",[186,1288,1289,1292],{},[28,1290,1291],{},"L-sit"," — core, shoulders",[65,1294,1296],{"id":1295},"legs","Legs",[183,1298,1300,1305,1310,1316,1320,1325],{"start":1299},11,[186,1301,1302,1304],{},[28,1303,456],{}," — quads, glutes",[186,1306,1307,1309],{},[28,1308,1134],{}," — quads, balance",[186,1311,1312,1315],{},[28,1313,1314],{},"Pistol squats"," — quads, advanced balance",[186,1317,1318,1304],{},[28,1319,472],{},[186,1321,1322,1324],{},[28,1323,824],{}," — plyometrics, legs",[186,1326,1327,1329],{},[28,1328,487],{}," — glutes, hamstrings",[65,1331,1333],{"id":1332},"core","Core",[183,1335,1337,1342,1347,1352],{"start":1336},17,[186,1338,1339,1341],{},[28,1340,403],{}," — full core",[186,1343,1344,1346],{},[28,1345,847],{}," — obliques",[186,1348,1349,1351],{},[28,1350,835],{}," — core, cardio",[186,1353,1354,1357],{},[28,1355,1356],{},"Dragon flag"," (advanced) — total core",[58,1359],{},[19,1361,1363],{"id":1362},"progression-the-secret-of-the-calisthenics-pdf-program","Progression: the secret of the calisthenics PDF program",[24,1365,1366],{},"Progression is rule #1 of any effective program. In calisthenics, it takes 4 forms:",[65,1368,1370],{"id":1369},"_1-rep-progression","1. Rep progression",[24,1372,1373],{},"Do more reps with the same exercise. Get from 8 to 12 push-ups before making the exercise harder.",[65,1375,1377],{"id":1376},"_2-variation-progression","2. Variation progression",[24,1379,1380],{},"Make the exercise harder: standard push-up → decline push-up → one-arm push-up.",[65,1382,1384],{"id":1383},"_3-tempo-progression","3. Tempo progression",[24,1386,1387],{},"Slow down the eccentric phase (lowering). 3 seconds down = muscle 2x more challenged.",[65,1389,1391],{"id":1390},"_4-volume-progression","4. Volume progression",[24,1393,1394],{},"Add sets. Go from 3 to 4, then from 4 to 5 sets.",[86,1396,1397,1407],{},[89,1398,1399],{},[92,1400,1401,1404],{},[95,1402,1403],{},"Week",[95,1405,1406],{},"Main progression method",[104,1408,1409,1416,1423,1430],{},[92,1410,1411,1413],{},[109,1412,243],{},[109,1414,1415],{},"Reps (mastering movements)",[92,1417,1418,1420],{},[109,1419,259],{},[109,1421,1422],{},"Variations + reps",[92,1424,1425,1427],{},[109,1426,275],{},[109,1428,1429],{},"Advanced variations + tempo",[92,1431,1432,1434],{},[109,1433,291],{},[109,1435,1436],{},"Volume + expert variations",[58,1438],{},[19,1440,1442],{"id":1441},"nutrition-without-it-the-program-wont-work","Nutrition: without it, the program won't work",[24,1444,1445,1446,1448],{},"A ",[28,1447,30],{}," means nothing without adapted nutrition.",[65,1450,1452],{"id":1451},"the-3-golden-rules","The 3 golden rules",[24,1454,1455,1458,1459,1462],{},[28,1456,1457],{},"1. Adequate protein","\nAim for ",[28,1460,1461],{},"1.8 to 2.2g of protein per kg"," of body weight.",[1195,1464,1465,1468],{},[186,1466,1467],{},"For 70 kg → 125 to 155g of protein/day",[186,1469,1470],{},"Sources: chicken, eggs, fish, lentils, Greek yogurt",[24,1472,1473],{},[28,1474,1475],{},"2. Calories based on your goal",[1195,1477,1478,1484,1490],{},[186,1479,1480,1483],{},[28,1481,1482],{},"Muscle gain",": TDEE + 200-300 kcal/day",[186,1485,1486,1489],{},[28,1487,1488],{},"Fat loss",": TDEE - 200-300 kcal/day",[186,1491,1492,1495],{},[28,1493,1494],{},"Recomposition",": TDEE (maintenance)",[24,1497,1498,1499,1504],{},"Calculate your TDEE with our ",[1500,1501,1503],"a",{"href":1502},"/outils/tdee-calculator","free calculator",".",[24,1506,1507,1510],{},[28,1508,1509],{},"3. Hydration","\n2 to 3 liters of water per day. During training: 500 ml per 30 minutes.",[65,1512,1514],{"id":1513},"sample-daily-meal-plan-for-75-kg-muscle-gain-goal","Sample daily meal plan for 75 kg (muscle gain goal)",[86,1516,1517,1530],{},[89,1518,1519],{},[92,1520,1521,1524,1527],{},[95,1522,1523],{},"Meal",[95,1525,1526],{},"Example",[95,1528,1529],{},"Protein",[104,1531,1532,1543,1554,1565,1575,1586],{},[92,1533,1534,1537,1540],{},[109,1535,1536],{},"Morning",[109,1538,1539],{},"3 eggs + oats + banana",[109,1541,1542],{},"25g",[92,1544,1545,1548,1551],{},[109,1546,1547],{},"Snack",[109,1549,1550],{},"Greek yogurt + nuts",[109,1552,1553],{},"18g",[92,1555,1556,1559,1562],{},[109,1557,1558],{},"Lunch",[109,1560,1561],{},"150g chicken + rice + vegetables",[109,1563,1564],{},"40g",[92,1566,1567,1570,1573],{},[109,1568,1569],{},"Post-workout",[109,1571,1572],{},"Whey + fruit",[109,1574,1542],{},[92,1576,1577,1580,1583],{},[109,1578,1579],{},"Dinner",[109,1581,1582],{},"Salmon + sweet potato + broccoli",[109,1584,1585],{},"35g",[92,1587,1588,1593,1595],{},[109,1589,1590],{},[28,1591,1592],{},"Total",[109,1594],{},[109,1596,1597],{},[28,1598,1599],{},"~143g",[58,1601],{},[19,1603,1605],{"id":1604},"rpgfitness-the-best-tool-to-track-your-calisthenics-program","RPGFitness: the best tool to track your calisthenics program",[24,1607,1608,1609,1612],{},"Printing a PDF is good. But ",[28,1610,1611],{},"tracking your calisthenics program with RPGFitness"," is better — and infinitely more motivating.",[65,1614,1616],{"id":1615},"why-rpgfitness-changes-everything","Why RPGFitness changes everything",[24,1618,1619,1622],{},[28,1620,1621],{},"The problem with PDFs alone",": without progress tracking and a reward system, motivation drops after 2-3 weeks. Same mechanism as January resolutions.",[24,1624,1625,1628],{},[28,1626,1627],{},"The RPGFitness solution",": every completed calisthenics session earns you XP, levels up your character, and can unlock legendary gear. You no longer do push-ups to \"stay fit\" — you do push-ups to progress in your adventure.",[65,1630,1632],{"id":1631},"key-features-for-calisthenics","Key features for calisthenics",[1195,1634,1635,1642,1648,1654,1660,1666,1672],{},[186,1636,1637,1638,1641],{},"✅ ",[28,1639,1640],{},"Create your sessions"," from the exercises in this PDF program",[186,1643,1637,1644,1647],{},[28,1645,1646],{},"Precise tracking",": sets, reps, plank duration, rest times",[186,1649,1637,1650,1653],{},[28,1651,1652],{},"Complete history",": see your progression week after week",[186,1655,1637,1656,1659],{},[28,1657,1658],{},"XP + level system",": every workout has an immediate reward",[186,1661,1637,1662,1665],{},[28,1663,1664],{},"Legendary gear",": collect items from Common to Mythic rarity",[186,1667,1637,1668,1671],{},[28,1669,1670],{},"Consistency calendar",": visualize your training days",[186,1673,1637,1674,1677],{},[28,1675,1676],{},"Free",": full access with no subscription",[46,1679,1682],{"color":48,"icon":1680,"to":1681},"i-heroicons-rocket-launch","https://rpgfitness.fr/",[24,1683,1684,1687],{},[28,1685,1686],{},"Start with RPGFitness"," — Free · Android & Web · Gamified",[58,1689],{},[19,1691,1693],{"id":1692},"recommended-equipment-optional","Recommended equipment (optional)",[86,1695,1696,1711],{},[89,1697,1698],{},[92,1699,1700,1702,1705,1708],{},[95,1701,165],{},[95,1703,1704],{},"Price",[95,1706,1707],{},"Use",[95,1709,1710],{},"Required?",[104,1712,1713,1730,1746,1762],{},[92,1714,1715,1721,1724,1727],{},[109,1716,1717,1720],{},[28,1718,1719],{},"Pull-up bar"," (door frame)",[109,1722,1723],{},"€20-40",[109,1725,1726],{},"Pull-ups, chin-ups",[109,1728,1729],{},"Recommended from week 3",[92,1731,1732,1737,1740,1743],{},[109,1733,1734],{},[28,1735,1736],{},"Parallettes",[109,1738,1739],{},"€30-60",[109,1741,1742],{},"Dips, L-sit, planche",[109,1744,1745],{},"Optional",[92,1747,1748,1753,1756,1759],{},[109,1749,1750],{},[28,1751,1752],{},"Yoga mat",[109,1754,1755],{},"€15-25",[109,1757,1758],{},"Floor comfort",[109,1760,1761],{},"Recommended",[92,1763,1764,1769,1772,1775],{},[109,1765,1766],{},[28,1767,1768],{},"Resistance bands",[109,1770,1771],{},"€15-30",[109,1773,1774],{},"Assisted pull-ups",[109,1776,1777],{},"For beginners",[58,1779],{},[19,1781,1783],{"id":1782},"mistakes-to-absolutely-avoid","Mistakes to absolutely avoid",[65,1785,1787],{"id":1786},"skipping-the-warm-up","❌ Skipping the warm-up",[24,1789,1790],{},"5-10 minutes of warm-up: shoulder rotations, light push-ups, slow squats. Mandatory before every session.",[65,1792,1794],{"id":1793},"progressing-to-harder-variations-too-soon","❌ Progressing to harder variations too soon",[24,1796,1797],{},"First master 3 sets × 12 clean reps before moving to the next variation. Technique trumps progression.",[65,1799,1801],{"id":1800},"neglecting-rest-days","❌ Neglecting rest days",[24,1803,1804],{},"Your muscles rebuild during rest, not during effort. Minimum 1 day off between identical sessions.",[65,1806,1808],{"id":1807},"ignoring-nutrition","❌ Ignoring nutrition",[24,1810,1811],{},"A calisthenics program without adequate protein = slow or no progression. Eat at least 1.6g of protein per kg of body weight.",[65,1813,1815],{"id":1814},"quitting-before-4-weeks","❌ Quitting before 4 weeks",[24,1817,1818],{},"The first weeks are the hardest. Visual results come after 4-6 weeks. Be patient.",[58,1820],{},[19,1822,1824],{"id":1823},"expected-results-week-by-week","Expected results week by week",[86,1826,1827,1837],{},[89,1828,1829],{},[92,1830,1831,1834],{},[95,1832,1833],{},"Period",[95,1835,1836],{},"Expected progress",[104,1838,1839,1849,1859,1869],{},[92,1840,1841,1846],{},[109,1842,1843],{},[28,1844,1845],{},"Week 1-2",[109,1847,1848],{},"Adaptation, slight strength increase, less breathlessness",[92,1850,1851,1856],{},[109,1852,1853],{},[28,1854,1855],{},"Week 3-4",[109,1857,1858],{},"First visible muscle gains, strength up 15-25%",[92,1860,1861,1866],{},[109,1862,1863],{},[28,1864,1865],{},"Week 5-6",[109,1867,1868],{},"Notable muscle mass (arms, shoulders, back), intermediate skills mastered",[92,1870,1871,1876],{},[109,1872,1873],{},[28,1874,1875],{},"Week 7-8",[109,1877,1878],{},"Significant body transformation, access to advanced skills",[58,1880],{},[19,1882,1884],{"id":1883},"useful-links-to-complete-your-program","Useful links to complete your program",[1195,1886,1887,1894,1901,1908,1914],{},[186,1888,1889,1893],{},[1500,1890,1892],{"href":1891},"/blog/calisthenics-28-day-free-program","28-day calisthenics program"," — The 28-day version with even more detail",[186,1895,1896,1900],{},[1500,1897,1899],{"href":1898},"/blog/calisthenics-beginner-complete-guide","Calisthenics for beginners"," — The complete beginner's guide",[186,1902,1903,1907],{},[1500,1904,1906],{"href":1905},"/blog/best-free-calisthenics-app","Best free calisthenics app"," — Best apps to track your sessions",[186,1909,1910,1913],{},[1500,1911,1912],{"href":1502},"Free TDEE calculator"," — Calculate your caloric needs",[186,1915,1916,1920],{},[1500,1917,1919],{"href":1918},"/blog/macronutrients-proteins-carbs-fats","Macronutrients: complete guide"," — Optimize your nutrition",[58,1922],{},[19,1924,1926],{"id":1925},"summary-your-free-calisthenics-program-pdf","Summary: your free calisthenics program PDF",[24,1928,1929,1930,1932],{},"This ",[28,1931,30],{}," over 8 weeks gives you everything to transform yourself:",[183,1934,1935,1941,1947,1953,1959],{},[186,1936,1637,1937,1940],{},[28,1938,1939],{},"Clear structure",": 4 progressive phases (fundamentals → mastery)",[186,1942,1637,1943,1946],{},[28,1944,1945],{},"Detailed sessions",": every day, every exercise, every set",[186,1948,1637,1949,1952],{},[28,1950,1951],{},"20 exercises"," from beginner to expert",[186,1954,1637,1955,1958],{},[28,1956,1957],{},"Integrated nutrition",": simple rules and concrete examples",[186,1960,1637,1961,1964],{},[28,1962,1963],{},"Guaranteed progression",": if you follow the plan and eat well",[24,1966,1967,1968,1971],{},"Combine this program with ",[28,1969,1970],{},"RPGFitness"," to turn every session into an epic quest — and never skip a workout from lack of motivation again.",[24,1973,1974],{},[28,1975,1976],{},"Ready to start your calisthenics adventure?",[46,1978,1979],{"color":48,"icon":1680,"to":1681},[24,1980,1981,1983],{},[28,1982,1686],{}," — Track your calisthenics program for free and earn XP with every session",{"title":1985,"searchDepth":1986,"depth":1986,"links":1987},"",2,[1988,1989,1994,1998,2004,2010,2016,2020,2024,2025,2032,2033,2034],{"id":21,"depth":1986,"text":22},{"id":62,"depth":1986,"text":63,"children":1990},[1991,1993],{"id":67,"depth":1992,"text":68},3,{"id":83,"depth":1992,"text":84},{"id":176,"depth":1986,"text":177,"children":1995},[1996,1997],{"id":180,"depth":1992,"text":181},{"id":212,"depth":1992,"text":213},{"id":305,"depth":1986,"text":306,"children":1999},[2000,2001,2002,2003],{"id":309,"depth":1992,"text":310},{"id":603,"depth":1992,"text":604},{"id":934,"depth":1992,"text":935},{"id":1178,"depth":1992,"text":1179},{"id":1225,"depth":1986,"text":1226,"children":2005},[2006,2007,2008,2009],{"id":1229,"depth":1992,"text":1230},{"id":1266,"depth":1992,"text":1267},{"id":1295,"depth":1992,"text":1296},{"id":1332,"depth":1992,"text":1333},{"id":1362,"depth":1986,"text":1363,"children":2011},[2012,2013,2014,2015],{"id":1369,"depth":1992,"text":1370},{"id":1376,"depth":1992,"text":1377},{"id":1383,"depth":1992,"text":1384},{"id":1390,"depth":1992,"text":1391},{"id":1441,"depth":1986,"text":1442,"children":2017},[2018,2019],{"id":1451,"depth":1992,"text":1452},{"id":1513,"depth":1992,"text":1514},{"id":1604,"depth":1986,"text":1605,"children":2021},[2022,2023],{"id":1615,"depth":1992,"text":1616},{"id":1631,"depth":1992,"text":1632},{"id":1692,"depth":1986,"text":1693},{"id":1782,"depth":1986,"text":1783,"children":2026},[2027,2028,2029,2030,2031],{"id":1786,"depth":1992,"text":1787},{"id":1793,"depth":1992,"text":1794},{"id":1800,"depth":1992,"text":1801},{"id":1807,"depth":1992,"text":1808},{"id":1814,"depth":1992,"text":1815},{"id":1823,"depth":1986,"text":1824},{"id":1883,"depth":1986,"text":1884},{"id":1925,"depth":1986,"text":1926},"2026-04-20","Download your free calisthenics program PDF: 8 progressive weeks from beginner to advanced. 20 exercises, detailed sessions, integrated nutrition. No equipment or with pull-up bar.","md",{"src":2039},"https://images.pexels.com/photos/7688868/pexels-photo-7688868.jpeg",{"seotitle":2041,"seodescription":2042,"faq":2043},"Free Calisthenics Program PDF 2026 | Complete 8-Week Plan to Download","Download your free calisthenics program PDF: 8 progressive weeks, 20 exercises, beginner to advanced. Complete and printable plan. Guaranteed results in 4 weeks.",[2044,2047,2050,2053,2056,2059,2062],{"question":2045,"answer":2046},"Where can I download a free calisthenics program PDF?","This article provides a complete, printable free calisthenics program PDF. You can also use RPGFitness which automatically generates personalized programs and tracks them in gamified mode.",{"question":2048,"answer":2049},"Is a free calisthenics program PDF actually effective?","Yes, if you follow it consistently. The key is progression: increase difficulty each week. A PDF program gives you the structure, and the RPGFitness app gives you the motivation to execute it.",{"question":2051,"answer":2052},"How long before seeing results with a calisthenics program?","First results in strength and endurance: 2-3 weeks. Visible muscle gains: 4-6 weeks. Significant body transformation: 8-12 weeks. Depends on your nutrition and consistency.",{"question":2054,"answer":2055},"Do I need equipment for this free calisthenics PDF program?","No. The basic program works with your bodyweight only. A pull-up bar is recommended from week 3+. It costs around €20-50 and multiplies your progress significantly.",{"question":2057,"answer":2058},"Can you build muscle with a free calisthenics program?","Yes, absolutely. Meta-analyses confirm that bodyweight training produces strength and muscle gains comparable to free weights. Exercise progression replaces load progression.",{"question":2060,"answer":2061},"How many days per week for this calisthenics program?","3-4 days per week in weeks 1-4. 4-5 days in weeks 5-8. Always at least 1 rest day between identical sessions.",{"question":2063,"answer":2064},"How do I progress after the 8-week calisthenics PDF program?","After 8 weeks, move toward advanced skills: muscle-up, front lever, planche. Or increase volume (more sets/reps). RPGFitness automatically generates the next phase of your program.",true,"/en/blog/free-calisthenics-program-pdf",{"title":5,"description":2036},"free-calisthenics-program-pdf","en/blog/free-calisthenics-program-pdf","ieUDlZLOm2gxEUmFB5HUKcYG2d-oMzt52MTQ_vEPgvI",1779964823635]