Generate the most credible, comprehensive, and efficient guidelines for mastering calisthenics from a novice level to an expert level of expertise with a timeline estimation. Be as detailed as possible with the results.

Mastering calisthenics is a rewarding journey that enhances strength, flexibility, balance, and overall athleticism. Below is a comprehensive guideline tailored for novices aiming to reach expert levels, divided into phases, each with a timeline estimation and detailed requirements. ### Phase 1: Foundation (0-3 Months) **Goals:** - Build basic strength - Learn proper form - Develop awareness of body control **Key Exercises:** 1. **Push-Ups**: Regular, incline, and knee push-ups. 2. **Pull-Ups**: Assisted pull-ups using bands or jumping pull-ups. 3. **Squats**: Bodyweight squats, assisted if necessary. 4. **Dips**: Bench dips or assisted dips for beginners. 5. **Planks**: Front and side planks, starting from 15 seconds to 1 minute. **Weekly Schedule:** - **3-4 Days per Week.** - Day 1: Upper Body (Push and Pull Focus) - Day 2: Lower Body and Core - Day 3: Full Body - Day 4: Active Recovery (light cardio, mobility work) **Progression:** - Increase repetitions (start with 3 sets of 5-10 reps). - Work on form before volume or intensity. - Aim to progress to full push-ups, unassisted pull-ups, and bodyweight squats. ### Phase 2: Strength Development (4-9 Months) **Goals:** - Increase strength and endurance - Introduce more complex movements - Master basic skills **Key Exercises:** 1. **Advanced Push-Ups**: Decline, Archer, or One-arm push-ups. 2. **Pull-Ups Variations**: Strict pull-ups, chin-ups, and muscle-ups. 3. **Dips**: Focus on full range of motion dips or weighted dips. 4. **Squats**: Pistol squats (assisted) and jump squats. 5. **Core Progressions**: L-sits, hanging leg raises, and V-ups. **Weekly Schedule:** - **4-5 Days per Week.** - Day 1: Upper Body (Push and Pull Focus, 5-10 sets) - Day 2: Lower Body (Explosive movements, 5-7 sets) - Day 3: Core and Static Holds - Day 4: Active Recovery (e.g., yoga or mobility work) - Day 5: Skills Day (focus on complex movements: L-sits, front levers, etc.) **Progression:** - Begin incorporating weighted variations. - Aim for 8-12 reps of advanced exercises. - Focus on balancing training among different muscle groups. ### Phase 3: Skill Mastery (10-18 Months) **Goals:** - Achieve proficiency in advanced moves - Enhance flexibility and mobility - Start training for gymnastic-like skills **Key Exercises:** 1. **Handstands**: Wall-assisted and freestanding. 2. **Front Levers**: Progressions and holds. 3. **Back Levers**: Progressions and holds. 4. **Planche**: Progress through tuck, advanced tuck, and straddle. 5. **Muscle Ups**: Begin working on strict muscle-ups. **Weekly Schedule:** - **5-6 Days per Week.** - Day 1: Upper Body Power (heavy push/pull) - Day 2: Lower Body Power (focus on explosive movements) - Day 3: Core Conditioning and Static Holds - Day 4: Skill training & mobility (alternate skills) - Day 5: Full Body Conditioning (high-intensity intervals) - Day 6: Active Recovery **Progression:** - You should aim for 5-10 seconds of hold in static movements (handstands, levers). - Work towards performing advanced moves fluidly. - Focus on consistency in practice for skills. ### Phase 4: Expert Level (19+ Months) **Goals:** - Master all essential calisthenics skills - Build strength for performance - Cross-train with supplementary skills or modalities **Key Exercises:** 1. **Handstand Push-Ups**: Full range, freestanding. 2. **Muscle-Ups**: Multiple reps and variations. 3. **Planche Push-Ups**: Work on strength and endurance. 4. **Human Flag**: Focus on holds and transitions. 5. **Complex Combinations**: Combine skills into fluid movements (e.g., handstand + muscle-up). **Weekly Schedule:** - **6 Days per Week.** - Day 1: Advanced Upper Body Strength - Day 2: Advanced Lower Body & Explosive Work - Day 3: Mixed Skills Day - Day 4: Endurance/Conditioning Day - Day 5: Specific Skill Training - Day 6: Mobility and Recovery Techniques **Progression:** - Begin to train for endurance in advanced skills. - Focus on high-rep variations (5-15+) with advanced moves. - Start participating in calisthenics competitions or showcases. ### Additional Tips for Mastery: 1. **Nutrition**: Maintain a balanced diet rich in protein, healthy fats, and complex carbohydrates to fuel workouts and recovery. 2. **Rest & Recovery**: Ensure adequate recovery time to avoid injuries. Listen to your body, and incorporate rest days as needed. 3. **Supplements**: Consider supplements (if necessary) like protein powder, creatine, or BCAAs, but prioritize whole food sources. 4. **Form & Technique**: Always prioritize form over reps or intensity. Use mirrors or record sets to evaluate progress. 5. **Mindset & Patience**: Mastering calisthenics takes time. Set small, achievable goals, and celebrate each success to keep motivation high. ### Final Thoughts: From beginner to expert, mastering calisthenics is about progression and consistency. The timeline can vary based on individual commitment, prior experience, and physical abilities, but with dedication to the outlined phases, significant improvement in strength and skill can be achieved within 2 years. Always adapt the program to meet personal goals, needs, and limitations.