Do This Beginner Calisthenics Workout Every Day

Reading time: 2-3 mins

Looking for a simple, effective workout to start your calisthenics journey?

This beginner-friendly set hits your back, arms, chest, and shoulders with just three moves, no fancy equipment required.

Want to see our video tutorial first?

The Beginner Calisthenics Set

While the title might sound like you should do this workout every single day, it’s worth noting that beginners will often benefit from a rest day between sessions for recovery. But make no mistake, this is a powerful, go-to routine for building strength fast.

You’ll be doing 3 sets, 8~ reps of:

Australian Rows: Wide grip, slow and controlled
Pull-Ups: As many as you can manage
Dips: Controlled form, full range of motion

1. Australian Rows

One of the best beginner calisthenics exercises for building a strong back.

Grab a low bar (waist height).
Lie underneath with your feet out in front.
Pull your chest to the bar, pause, and lower slowly.

Demonstration of Australian rows in a beginner calisthenics workout, targeting back, biceps, and grip strength using a low bar.

This move hits your lats, traps, and biceps while also improving your grip strength.

2. Pull-Ups

The classic calisthenics test. If you can’t do a full pull-up yet:

Use a resistance band for assistance.
Focus on controlled lowering (negatives) to build strength.

Performing pull-ups in a beginner calisthenics workout, focusing on back, arms, and core strength with proper form.

Pull-ups are unbeatable for upper body development, hitting your back, biceps, shoulders, and core all at once.

3. Dips

The perfect push movement to balance your pulling exercises.

Use parallel bars or rings.
Keep your elbows close to your body.
Lower until your shoulders are level with your elbows, then press back up.

Parallel bar dips in a beginner calisthenics workout, building chest, triceps, and shoulder strength with full range of motion.

Dips build your chest, triceps, and front shoulders while improving pushing power.

How to Progress This Routine

Gradually increase your reps in each exercise.
Add extra sets once you can comfortably hit your target reps.
Start working towards more advanced variations (e.g., archer rows, weighted pull-ups, ring dips).

Want more?

Build your pull-up strength with our negative pull-up tutorial.

Pair your upper body work with our pistol squat guide for a balanced routine.

Video Tutorial:

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