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

Mastering calisthenics involves a structured approach, where you progress through various skill levels: novice, intermediate, advanced, and expert. Below are comprehensive guidelines for each stage, along with an estimated timeline for mastery. ### Level 1: Novice (0-3 months) **Objectives:** - Build a solid foundation of body weight strength and flexibility. - Learn proper form and body awareness. **Training Plan:** 1. **Frequency:** 3-4 days per week. 2. **Warm-Up:** 5-10 minutes of dynamic stretching (arm circles, leg swings, torso twists, etc.). 3. **Core Exercises (1-2 sets each):** - Plank: 20-30 seconds - Dead Bug: 10-15 reps - Hollow Body Hold: 20-30 seconds 4. **Upper Body Exercises (1-3 sets each):** - Push-Ups: 5-10 reps (elevated if necessary) - Dips (bench or chair): 5-10 reps - Inverted Rows (under a sturdy table): 5-10 reps 5. **Lower Body Exercises (1-3 sets each):** - Bodyweight Squats: 10-15 reps - Lunges (forward or reverse): 10 reps per leg - Glute Bridges: 10-15 reps 6. **Cool Down:** 5-10 minutes of static stretching (focusing on major muscle groups). **Duration:** 3 months ### Level 2: Intermediate (3-6 months) **Objectives:** - Increase strength and endurance. - Start learning more complex movements. **Training Plan:** 1. **Frequency:** 4-5 days per week. 2. **Warm-Up:** 10 minutes of mobility drills and dynamic stretching. 3. **Core Exercises (2-3 sets each):** - Plank: 30-60 seconds - L-Sit Hold (on the ground or parallel bars): 10-15 seconds 4. **Upper Body Progression (2-4 sets each):** - Regular Push-Ups: 10-15 reps - Dips: 8-12 reps (weighted if capable) - Pull-Ups (assisted if necessary): 5-10 reps 5. **Lower Body Progression (2-4 sets each):** - Bulgarian Split Squats: 8-12 reps per leg - Pistol Squat (assisted): 5-8 reps per leg - Single-Leg Glute Bridges: 8-10 reps 6. **Skill Work:** Start practicing easier skills like Tuck Planche and Front Lever progression. 7. **Cool Down:** 10 minutes of targeted stretching. **Duration:** 3 months ### Level 3: Advanced (6 months - 1 year) **Objectives:** - Master solid techniques and endurance for advanced movements. - Focus on strength, muscle control, and stability. **Training Plan:** 1. **Frequency:** 5-6 days per week. 2. **Warm-Up:** 10-15 minutes of extensive dynamic stretches and mobility drills. 3. **Core Exercises (3 sets each):** - V-Ups: 10-15 reps - Tuck Planche Hold: 10-15 seconds - Dragon Flags (progressions): 3-5 reps 4. **Upper Body Progression (3-5 sets each):** - Decline Push-Ups or Archer Push-Ups: 5-12 reps - Dips on parallel bars: 10-15 reps (weighted if possible) - Pull-Ups: 10-15 reps (various grips) 5. **Lower Body Progression (3-5 sets each):** - Pistol Squats: 5-10 reps per leg - Single-Leg Calf Raises: 10-15 reps per leg - Step-Ups with weight: 8-12 reps per leg 6. **Skill Work:** Increase practice on Hollow Body hold, Planche, Muscle-Ups, and Front Lever. 7. **Cool Down:** 10-15 minutes of deep stretching and mobility work. **Duration:** 6-12 months ### Level 4: Expert (1 year onwards) **Objectives:** - Achieve mastery over various advanced calisthenics movements. - Develop consistency and the ability to perform dynamic combinations. **Training Plan:** 1. **Frequency:** 5-6 days of varied workouts (skill, strength, endurance). 2. **Warm-Up:** 15 minutes of comprehensive warm-up (focusing on joint mobility and dynamic flexibility). 3. **Core Mastery (3-4 sets):** - Advanced Tuck Planche: 20-30 seconds - Front Lever: 10-20 seconds - Muscle-Up: 5-10 reps 4. **Upper Body Mastery (4-5 sets):** - One-Arm Push-Ups (or progressions): 3-5 reps per arm - Weighted Dips: 10-15 reps - Typewriter Pull-Ups: 5-10 reps 5. **Lower Body Mastery (4-5 sets):** - Single-Leg Squats or Weighted Squats: 5-10 reps (weighted) - Nordic Curls: 5-8 reps - Box Jumps or Broad Jumps: 5-8 reps 6. **Skill Work:** Focus on attempting advanced skills like the Elbow Lever, Iron Cross, or Back Lever. 7. **Cool Down:** 15 minutes of active recovery, focusing on flexibility and cooldown exercises. **Duration:** Ongoing (continuous practice to keep refining skills) ### General Tips for All Levels: - **Nutrition:** Focus on a balanced diet rich in whole foods to support your training. - **Rest:** Incorporate rest days to allow muscle recovery. - **Progression:** Always strive for progressive overload; gradually increase the intensity, reps, or difficulty of the exercises. - **Consistency:** Regular practice is key to improvement in calisthenics, maintain a sustainable schedule. - **Recovery:** Ensure adequate sleep and consider incorporating mobility work to prevent injuries. By following these guidelines and adhering to the estimated timelines, you can effectively conquer calisthenics from the beginner to expert level. Adjust the plan based on your individual progress, ensuring that you remain challenged yet capable throughout your journey.