The Ultimate 12 Week Calisthenics Program with Free PDF

I’ve shared a 12 week calisthenics program with a PDF in this article to help you improve your overall fitness. This workout program is suitable for all fitness levels and helps you work out efficiently and effectively. So whether you’re a beginner or intermediate, male or female, you can save or download this easy-to-follow workout plan to achieve your desired fitness goal.

The primary goal of calisthenics training is to teach you how to use your own bodyweight to scale up your lean mass, flexibility, mobility, agility, strength, and endurance.

Benefits of Calisthenics Training

Who Should Do This Calisthenics Workout Program?

Calisthenics is not for everyone. It is different than Crossfit, gym, and powerlifting. So you must know what goals you want to achieve.

You can follow this program if you:

  • want to improve your flexibility, muscle coordination, strength, balance, and body composition.
  • Want to learn how to use bodyweight to build lean mass and improve your overall physique.
  • Want to burn a good number of calories and boost endurance.

And avoid if you have any injuries, health issues, or if you’re on medication.

Summary and Description

Program Duration90 Days​
Workout TypeBodyweight​
GoalImprove Strength, Mobility, and Flexibility​
Routine TypeFull Body​
Target GenderMale and Female​
Difficulty LevelBeginners to Intermediate​
Duration of a Session30-75 Minutes​
Frequency4 Days a Week​
Alternate PlanUltimate Calisthenics Weekly Workout Plan
summary of 12-week calisthenic training plan

Here you can find a complete step-by-step guide to performing calisthenics exercises to train your entire body.

You can replace, add or remove any exercise that you can’t perform, either because of fitness level or lack of equipment. For example, if you work out at home and don’t have access to a pull-up bar, you can do other exercises instead of pullups.

The Best Bodyweight 12 Week Calisthenics Program

12 Week calisthenics workout plan

Week 1

  • Training Days: Monday, Tuesday, Thursday, and Friday
  • Training Duration: 30 minutes
  • Total Rounds: Three (3)
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesMuscle WorkedReps
Pull-upsBackAMRAP
Push-upsChest20
SquatsLegs20
Pike pushupShoulder10
Glute KickbackGlutes20
PlankCore1-min
Chair DipsTriceps10
  • Here AMRAP means As many reps as possible.

Week 2

  • Frequency: 4 Days a week (Mon, Tue, Thur, and Fri)
  • Session of one Duration: 30 minutes
  • Number of Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesMuscle WorkedReps
BurpeesIntegrated Full BodyAMRAP
Dive Bomber Push-upsUpper Body15
Chin-upsBack and BicepsAMRAP
Shoulder TapShoulder20
Russian TwistCore20
LungesLegs10/side
Standing Calf raisesCalves20

Week 3

  • Frequency: 4 Days a week (Mon, Tue, Thur, and Fri)
  • Daily Workout Duration: 45 minutes
  • Total Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesMuscle WorkedReps
Wall SitsLegs10
Wide arm push-upChest15
Floor IYT RaisesBack and Shoulder10
L-SitAbs10-15 sec
Reverse LungesLegs10/side
Hollow Body CrunchCore10-15 sec
Bird Dog PlankCore and Back20
Glute BridgeGlute10
Lying Windshield WiperCore10

Week 4

  • Training Days: Monday, Tuesday, Thursday, and Friday
  • Workout Duration: 45 minutes
  • Total Rounds: 3
  • Rest Between Exercises: 30-45 seconds
  • Rest Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
Pull-upsBackAMRAP
Mountain ClimberCore20-30 sec
Push-upsChest20
Single-Leg SquatsLegs10/side
Hanging Leg RaisesCore10
Pike pushupShoulder10
Glute KickbackGlutes10
PlankCore1-min
Side PlankCore10

Week 5

  • Number of Training Days in a Week: Four (Mon, Tue, Thur, and Fri)
  • Daily Workout Session: 45 minutes
  • Total Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
BurpeesIntegrated Full BodyAMRAP
Bench DipsTriceps20-30 sec
Pistol SquatsLegs10/side
Single-Leg Tuck-upLegs10
Lateral LungesLegs10
Wall Handstand PushupShoulder10
Knuckle pushupGlutes10
Nordic Hamstring CurlHamstring1-min
Shoulder TapShoulder10

Week 6

  • Training Days: Monday, Tuesday, Thursday, and Friday
  • Workout Duration: 45 minutes
  • Total Rounds: 3
  • Rest Between Exercises: 30-45 seconds
  • Rest Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
Staggered Push-UpChest10
Australian Pull-UpsBack, Biceps10
V UpsCore10
Bird Dog PlankCore, Lower Back10-15 sec
Dive Bomber Push-upsChest10
Hollow Body CrunchCore10
Jump SquatsLegs10
Glute KickbackGlute10
Floor IYT RaisesBack and Shoulder10
Lying Windshield WiperCore10
12-week calisthenic training plan

Week 7

  • Number of Training Days: Five (Except Thursday and Sunday)
  • Workout Duration: 45 minutes
  • Total Rounds: 3
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
Handstand Push-upsShoulder10
Shuttle runsFull Body20-30 sec
Pseudo plancheUpper Body10
Pistol SquatLegs10-15 sec
BurpeesTotal Body10
Single-Leg Tuck-upAbs10
Mountain ClimberAbs20-30 sec
PlankAbs1-2 min
Side PlankOblique30-45 sec
One-leg RDLPosterior Chain Muscle10/side

Week 8

  • Number of Training Days: 5 Days a Week (Except Thur and Sun)
  • Workout Duration: 45 minutes
  • Total Rounds: 3
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
Knuckle pushupChest, Arms15
Reverse LungesLegs10/side
Single-Leg Floor DipsUpper Body10/side
Reverse CrunchesAbs20
One-Arm push-UpUpper Body6/side
Dragon FlagAbs6-10
Shoulder TapUpper Body15-20 sec
PlankCore10/side

Week 9

  • Frequency: 5 times a week (Mon, Tue, Wed, Fri, and Sat)
  • Daily Workout Duration: 60 minutes
  • Total Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesTargeted MuscleReps/Time
Handstand Push-upsShoulder10
Hollow Body CrunchCore15
Pseudo planche Push-upArms, Chest, Shoulder15
BurpeesTotal Body15
Hanging Leg RaisesCore15
Nordic Hamstring CurlHamstring10
Pistol SquatLegs10/side
Negative PullupUpper Body10

Week 10

  • Workout Days: Mon, Tue, Wed, Fri, and Sat
  • One Session Duration: 60 minutes
  • Total Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesMuscles WorkedReps/Time
Clap PushupUpper Body10
Bird Dog PlankCore10-15 sec
L Pull-upsUpper Body6-10
Tabletop DipsTriceps15-20
Dragon FlagCore8-12
Side Plank to Reach UnderCore8-12
Chin UpsBack, Biceps10-15
Archer Push-upUpper Body15

Week 11

  • Workout Days: Mon, Tue, Wed, Fri, and Sat
  • One Session Duration: 60 minutes
  • Total Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes
ExercisesMuscles WorkedReps/Time
Toes to Bar Upper Body10
Muscles upUpper Body10
Planche Push-upArms, Chest, Shoulder10
Front LeverTotal Body10
Squat JumpLeg15
Locust PoseTotal Body10-15 sec
Hanging Windshield WiperCore10/side
PlankCore1-2 min

Week 12

  • Training Days: Mon, Tue, Wed, Fri, and Sat
  • Daily Workout Duration: 60 minutes
  • Number of Rounds: Three
  • Rest Between Exercises: 30-45 seconds
  • Rest Time Between Rounds: 2 minutes
ExercisesMuscles WorkedReps/Time
One-Arm push-UpUpper Body10/side
Muscles upUpper Body10
Pistol SquatLeg10-15
Handstand Push-upsShoulder10-15
Hanging Knee RaisesCore15
BurpeesTotal Body15
Dragon FlagCore8-10
Bird Dog PlankCore30-45 sec
12 Week calisthenics workout plan

12 Week Calisthenics Program PDF


Frequently Asked Questions (FAQs)

How many times a week should you train calisthenics?

Depending on how quickly your muscles recover, how much rest/sleep you get, and how intensely you train, you can do calisthenics exercises three to six times a week. If you’re a beginner, you can do calisthenics training three times a week, and once you develop your overall fitness, you can increase the frequency to four to five days.

Can you build muscle with only calisthenics?

Yes, calisthenics is a comprehensive training program that includes various exercises, from isometric to plyometric. And those exercises help build lean mass and strengthen and tone muscles. However, you won’t build significant mass as weight training does. Nevertheless, calisthenics is excellent for overall fitness. It helps improve strength2Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018 Mar;32(3):651-659. doi: 10.1519/JSC.0000000000002345. PMID: 29466268, balance, flexibility, endurance, and overall body composition but won’t make you giant.

Will calisthenics help me lose weight?

Exercise is not the remedy for weight loss, but it positively impacts reducing body fat percentage. In addition, it helps build lean mass, increase strength and improve cardiovascular fitness. And if you restrict your calorie consumption, the calisthenics exercises may help speed up weight loss over time.
You can do more specific calisthenics workouts for weight loss.

Is calisthenics better than weights?

Calisthenics and weight training are unlike, so we cant compare them with each other.

Calisthenics teaches us how to use our own bodyweight to develop lean mass, flexibility, mobility, speed, strength, and endurance with little to no equipment. In contrast, weight training primarily builds muscles and strength using several types of equipment such as dumbbells, barbells, machines, and weight plates.

It depends on your fitness goal; if you want to improve your body movements, you can do calisthenics workouts. And if you’re going to build strength and mass, you can do weight lifting.

Help Us Grow On Social Media
Latest posts by Murshid Akram (see all)
Please follow and like us:

References