Complete training structures
Start with a real plan. Change it when real life changes.
Each guide includes a base week, progression rules, exercise demonstrations, and three ways to adjust the plan without losing its purpose.
Published in focused batches
Choose the structure first
- 3 days per weekTrue beginner
Beginner Calisthenics Workout Plan: Start With Control
Use three short full-body sessions to learn a squat, push, pull, hinge, and trunk brace at a difficulty you can control before chasing advanced calisthenics skills.
See the plan - 4 days per weekIntermediate
Calisthenics Workout Plan: Strength, Skills, and Progression
Build the week around repeatable push, pull, leg, and trunk progressions, then place low-fatigue skill practice before strength work instead of turning every session into a max-effort test.
See the plan - 3 days per weekBeginner to intermediate
Full-Body Workout Routine: A Complete 3-Day Plan
Train the main squat, hinge, push, and pull patterns three times per week, keep the first week deliberately manageable, and progress only after every session is repeatable.
See the plan - 3 days per weekNovice to intermediate
Strength Workout Plan: A 3-Day Program for the Main Lifts
Practice the main lifts often enough to progress them, keep accessory work subordinate to the strength goal, and use a simple repetition-and-load rule instead of testing maximums every week.
See the plan - 3, 4, or 6 days per weekBeginner to intermediate
Workout Split: Choose a Schedule You Can Repeat
Pick the fewest training days that comfortably hold the work you need. This guide compares three common splits so you can choose from your real week, not an ideal one.
See the plan
A template is only the starting point.
A useful plan has a goal, a weekly dose, and a progression rule. It also needs a way to respond when your available time, equipment, physical condition, or completed work changes.
Training adjustment guides explain individual decisions. Dorsi's personalized planning model connects those decisions across today and what comes next.