Calisthenics is one of the most rewarding sports. To climb to the top, you need to master your bodyweight close to perfection. This article will guide you through realistic benchmarks for bodyweight exercises, showing how you can step up your calisthenics game until you become a superhuman.
The Calisthenics Pyramid: Six Levels to Superhuman
To simplify your journey, think of it as a pyramid with six levels. Each level has a top and bottom range to show your progress and current abilities. At the bottom, you’re just meeting the minimum requirements; at the top, you’re ready to level up.
Remember, this guide is based on averages. Your individual strengths, weaknesses, training focus, and history might mean you master certain skills earlier or later. Balance and mobility are often neglected, so don’t be surprised if you struggle with exercises requiring these abilities while excelling in strength-focused skills.
Level 1: The Fundamentals
All right, every pyramid starts at the bottom, so let’s take a closer look at the first layer, aka Level 1. At the bottom of this layer, you’re an absolute beginner. Here, you should master the fundamentals of calisthenics like Basic Support Holds, Bodyweight Squats and Lunges, hanging from a bar, Incline Push-Ups and Incline Body Rows. If you make enough progress with these fundamentals, you can also add Band-Assisted Pull-Ups and Dips, as well as hanging and supporting Knee Raises to your schedule. By the end of Level 1, you should perform Regular Push-Ups, achieve your first Pull-Ups and Dips, hold an elevated Pike Stand, feel comfortable in a Deep Squat, and do clean Squat Jumps and Jumping Lunges.
Here is an overview of the exercises you should focus on for level 1:
- Basic Support Holds
- Bodyweight Squats and Lunges
- Hanging from a bar
- Incline Push-Ups
- Incline Body Rows
As you progress, add these to your routine:
- Band-Assisted Pull-Ups and Dips
- Hanging and supporting Knee Raises
By the end of Level 1, you should:
- Perform a decent amount of Regular Push-Ups
- Achieve your first Pull-Ups and Dips
- Hold a solid Elevated Pike Stand
- Feel comfortable in a Deep Squat position
- Do clean Squat Jumps and Jumping Lunges
Level 2: Building on the Basics
Once you’ve conquered the fundamentals, it’s time to move up to Level 2. Here, you focus on improving the basics and trying harder progressions. This means increasing your reps for all the exercises you mastered in Level 1. In addition to refining your technique, you’ll introduce new challenges like Archer Squats, Elevated or Assisted Pistols and Wall Handstand Holds, Pike Push-Ups and Leg Raises. These exercises will help you build more strength and stability, preparing you for the more advanced skills in the higher levels.
Here is an overview of the exercises you should focus on for level 2:
- Increase your reps for all Level 1 exercises
Introduce new exercises like:
- Archer Squats
- Elevated or Assisted Pistols
- Wall Handstand Holds
- Pike Push-Ups
- Leg Raises
Level 3: Skill Training
At Level 3, things get really interesting because this is where you start serious calisthenics skill training. Focus heavily on straight arm training, which is fundamental for many advanced skills in Levels 4-6. Key exercises include Skin the Cat, L-Sit and Planche progressions. You’ll also start free Handstand training. For bent arm training, work on Muscle-Ups, Wall Handstand Push-Ups and Bent Arm Handstands. Continue improving your basics with more challenging variations like Typewriter Pull-Ups, Archer Rows, Archer Push-Ups and Full Pistol Squats.
Here is an overview of the exercises you should focus on for level 3:
- Skin the Cat (foundation for Front and Back Lever)
- L-Sit
- Planche progressions
- Free Handstand training
For bent arm training, work on:
- Muscle-Ups
- Wall Handstand Push-Ups
- Bent Arm Handstand
Continue improving your basics with harder progressions like:
- Typewriter Pull-Ups
- Archer Rows
- Archer Push-Ups
- Full Pistol Squats
Level 4: Advanced Skills
In Level 4, you make significant progress on advanced skills. You’ll work on mastering the Planche, Front Lever, Free Handstand Push-Ups, Press to Handstand, 90° Push-Ups and V-Sit. By the end of this level, you should be able to perform multiple Muscle-Ups, Hold the Human Flag and Master the Back Lever, Sissy Squat and Dragon Squat. Additionally, you’ll work on harder progressions like Archer Pull-Ups and One-Arm Push-Ups.
Here is an overview of the exercises you should focus on for level 4:
- Planche
- Front Lever
- Free Handstand Push-Ups
- Press to Handstand
- 90° Push-Ups
- V-Sit
By the end of Level 4, you should also be able to:
- Perform multiple Muscle-Ups
- Hold the Human Flag
- Master the Back Lever, Sissy Squat, and Dragon Squat
- Work on harder progressions like Archer Pull-Ups and One-Arm Push-Ups
Level 5: Calisthenics Mastery
At Level 5, you reach a point where you can perform many calisthenics skills most people only dream of. You’ll perform Muscle-Ups with ease, hold a Human Flag like it’s a Plank and achieve clean One-Arm Pull-Ups. Mastery of the Front Lever and full Planche is essential, along with Front Lever Pull-Ups and Planche Push-Ups. You’ll also be able to freestyle, doing crazy variations and combinations of advanced skills. This is where calisthenics becomes not just a workout but an art form.
Here is an overview of the exercises you should focus on for level 5:
- Doing Muscle-Aps with ease
- Holding a Human Flag like it’s a Plank
- Clean One-Arm Pull-Ups
- Mastering the Front Lever and full Planche
- Working on Front Lever Pull-Ups and Planche Push-Ups
Level 6: Superhuman Status
Level 6 is for the elite. Here, you experiment with crazy variations and combinations of advanced skills. Even experienced athletes struggle to reach this level. It’s so advanced that most people can’t comprehend the difficulty.
Join the Quest for Calisthenics Mastery
Calisthenics is a journey of constant improvement, and understanding these benchmarks can help you navigate your path from beginner to superhuman. Each level presents its own challenges and rewards, pushing you to master your bodyweight and achieve incredible feats.
If you want to continue improving and reach new heights in your calisthenics journey, check out our tailored workout programs at calimove.com. Whether you’re just starting or aiming for elite status, we have the right program to help you succeed. Start your transformation today!
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