The Best 12 Week Calisthenics Program with Free PDF

Calisthenics training is fun, challenging, efficient, and adaptable. You can do them anywhere, such as at home, in the gym, or on the ground. However, you need a well-designed workout plan to squeeze the full benefits of it.

In this article, I’ve shared a comprehensive, easy-to-follow, and effective 12 week calisthenics program that will allow you to train in an organized way and help you build a firm, aesthetic, and flexible physique.

Whether you’re male or female, you can save this workout routine to train efficiently and take your fitness to the next level.

Calisthenics Workout Routine Description

Program Duration90 Days​
Exercise TypeBodyweight​ Only
Workout Goal​Improve Strength, Flexibility, and Shape
Sessions/WeekThree to Six
Duration/Session3-6 days per week
Target GenderMale and Female​
Difficulty LevelIntermediate​
Alternate Plan7-Day Hybrid Calisthenics Program

I’ve integrated a variety of workouts into this workout plan, from strength and cardio to balance and flexibility. All these exercises will help you become muscular, flexible, and fit over time.

This program is divided into four parts: the first two weeks will be full-body training, the third to sixth week will be push-pull-leg split, the seventh to tenth week will be upper-lower split, and the last two weeks again will be total body workout.

Combining various exercises and splits will help you achieve your best shape and fitness while enjoying the workout routine.

The 12 Week Calisthenics Program to Get Strong and Flexible

12 Week calisthenics workout plan

12-Week Calisthenics Split:

  • Week 1 to 2 – Full Body Workout
  • Week 3 to 6 – Push, Pull, and Legs (PPL)
  • Week 7 to 10 – Upper Lower Split
  • Week 11 to 12 – Total Body Workout

Week 1 to 2 – Full Body Workout

The first two weeks involve training the whole body three days a week. It will bolster your foundational strength and prepare you for the next round of this program.

6-8 Pull-ups10 Chin-ups6-8 Pull-ups
15 Push-ups10 Decline Push-ups16 Curtsy Lunges
20 Squats20 Side Squats12 Diamond Push-ups
10 Crunches10 Hollow Body Crunch10 Squat Jumps
20 Glute Kickbacks16 Archer Push-ups 20 Shoulder Taps
15 Chair Dips 15 BW Triceps Extension30-sec Mt. Climbing
1-min Plank30-sec Side Plank/side30-sec Flutter Kicks
3-4 Rounds3-4 Rounds3-4 Rounds

Instructions for the first two weeks workout:

  • Perform 10 glute kickbacks, 8 Archer push-ups, 10 lateral squats, and 8 curtsy lunges on each side.
  • On Friday, exercise quickly to enhance your endurance and promote your cardiovascular fitness.

Week 3 to 6 – Push, Pull, and Legs (PPL)

You’ll do a push-pull-leg (PPL) split from the third to sixth weeks. PPL involves performing push workouts (chest, shoulder, and triceps exercises) on day one; Pull workouts (back, biceps, and rear delt exercises) on day two; and Leg workouts (quads, hamstrings, calves, and glute exercises) on day three.

Besides push, pull, and leg, I’ve also included core exercises on day four and aerobic exercises on day five so they can sculpt your abdominal muscles and promote cardiovascular fitness.

Schedule for 3-6 weeks:

  • Monday: Chest, Shoulder, and Triceps
  • Tuesday: Back, Rear Delt, and Biceps
  • Wednesday: Legs and Glutes
  • Thursday: Abs and Oblique
  • Saturday: Cardio
  • Thursday and Sunday: OFF
  • Duration/Session: 30 minutes
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes

Monday – Chest, Shoulder, and Triceps (Push Workout)

  • 10 Dive Bomber Push-ups
  • 10 Bar Dips
  • 20 Archer Push-ups (10 reps on each side)
  • 15 Bench Dips
  • 10 Decline/Pike Push-ups
  • 3-4 rounds for time.

Tuesday – Back, Rear Delt, and Biceps (Push Workout)

  • 6-8 Pull-ups
  • 10-12 Inverted Rows
  • 8-10 Chin-ups
  • 12 Renegade Rows (6 reps per side)
  • 10 Bodyweight Curls
  • Three to four rounds for time.

Wednesday – Legs and Glutes

  • 12 Archer Squats
  • 12 Curtsy Lunges
  • 12 Glute Kickback
  • 12 Single-leg Bridg
  • 12 Pistol Squats
  • 12 Bulgarian Squats
  • All the above exercises are unilateral, so perform 6 reps on each side.
  • Repeat three to four times.

Thursday – Abs and Oblique

Saturday – Cardio

  • 20-sec Jumping Jacks
  • 8-10 Burpees
  • 20-sec Mountain Climbing
  • 20 Shoulder Taps (10 reps per side)
  • 20-sec High Knee Runs
  • 10 Squat Jumps
  • Perform three to four rounds.

Additional Push, Pull, Leg, and Core Exercises

You can include these PPL exercises during the third to sixth week, depending on your fitness level.

Push ExercisesPull ExercisesLegs WorkoutCore Exercises
Floor DipsSuperman PullSissy SquatsHanging Leg Raises
Ring DipsTuck Front LeverCalf raisesToes to Bar
Close Grip Push-upRing RowGlute BridgeL-Sit
Wall Handstand Push-upDeadliftPlie SquatWindshield Wiper
Plank Triceps ExtensionNegative PullupSumo SquatDead Bug Crunch
Staggered Push-upL Pull-UpBulgarian SquatV Ups
Negative Push UpRenegade RowPop SquatsDragon Flag
Pseudo PlancheArcher Pull-upBird Dog PlankSingle-Leg Tuck-up
Push PressSkin The CatDonkey Calf RaisesRussian Twist

Week 7 to 10 – Upper Lower Split

During the 7th-10th week, you’ll train your upper body and lower body separately. It will allow you to focus more on bringing out muscle definition and improving strength imbalance and muscle symmetry.

Schedule for seventh to tenth weeks:

  • Monday: Upper Body
  • Tuesday: Lower Body
  • Wednesday: Upper Body
  • Thursday: Lower Body
  • Friday: Upper Body
  • Saturday: Cardio
  • Sunday: OFF
  • Rest Between Exercises: 30-45 seconds
  • Interval Time Between Rounds: 2 minutes

Monday – Upper Body

  • 8-12 Pull-ups
  • 10-20 Bar Dips
  • 15 Reverse Crunches
  • 15 Inverted Rows
  • 10-15 Push-ups
  • 20 Side Plank Hip Taps (10 per side)
  • 10 Plank Triceps Extension
  • 10 Bodyweight Curls
  • 10 Ab Wheel Rollout
  • Perform two to three rounds

Tuesday – Lower Body

  • 14 Archer Squats
  • 14 Curtsy Lunges
  • 14 Glute Kickback
  • 14 Single-leg Bridge
  • 14 Pistol Squats
  • 14 Bulgarian Squats
  • Perform 7 reps on each side.
  • Repeat three to four times.

Wednesday – Upper Body

  • 8-12 Pull-ups
  • 6-8 Wall Supported Handstand Push-ups
  • 15 Hanging Knee Raises
  • 15 Superman Pull
  • 20 Archer Push-ups
  • 10 Single-Leg Tuck Up
  • 10 Close Grip Triceps Push-ups
  • 10 Chin-ups
  • 10 Ab Wheel Rollout
  • Perform two to three rounds

Thursday – Lower Body

  • 10 Pop Squats
  • 20 Reverse Lunges (10/side)
  • 10 Frog Pumps
  • 10 Sissy Squats
  • 10 Tip Toe Wall Sit
  • Repeat three to five times.

Friday – Upper Body

  • 8-12 Pull-ups
  • 6-8 Pike Push-ups
  • 10 Hanging Knees to Elbows
  • 15 Ring Rows
  • 10 Staggered Push-ups
  • 10 Hollow Body Crunches
  • 10 Floor Dips
  • 10 Chin-ups
  • 15-sec L-Sit
  • Perform two to three rounds

Saturday – Cardio

  • 20-sec Jumping Jacks
  • 8-10 Burpees
  • 20-sec Crossbody Mountain Climber
  • 20 Shoulder Taps (10 reps per side)
  • 20-sec High Knee Runs
  • 15-sec Bicycle Crunch
  • 15-sec Butt Kicks
  • Perform as many rounds as possible.

Week 11 to 12 – Total Body Workout

The final two weeks involve performing three sessions of bodyweight strength workout and one session for flexibility, cardio, and balance each. Mixing up all these workouts will help you build a sturdy and unbreakable body.

Split for the last two weeks:

  • Day 1: Strength Workout
  • Day 2: Flexibility
  • Day 3: Balance
  • Day 4: Strength Training
  • Day 5: Fat Burning
  • Day 6: Strength Training
  • Day 7: Rest
  • Rest b/w exercises: 30-45 seconds

Day 1 – Strength Workout

Perform each round twice.

Round 1Round 2Round 3
10 Pull-ups10 Inverted Rows10 Chin-ups
10 Bar Dips10 Pike Push-ups20 Archer Push-ups
15 Squats20 Split Squats20 Lateral Lunges
15 Knee Raises10-12 Sit-ups20 Alternating Heel Taps

Day 2 – Flexibility

Round 1Round 2Round 3
Pigeon StretchUpward Facing DogWorld’s Greatest Stretch
Downward Facing DogForward FoldSupine Spinal Twist
Butterfly StretchCamel PoseDolphin Pose
Lying Windshield WiperChilds PosePigeon Pose

Day 3 – Balance

Perform the following exercises at your selected pace for the desired reps and time.

Round 1Round 2Round 3
Pistol SquatsSupported Handstand HoldL Sit
Bird DogSide Plank HoldHeel Raised Wall Sit
Renegade RowCrane PoseV-Up Hold
Single-Leg DeadliftGlute KickbackSingle-leg Bridge

Day 4 – Strength Training

Perform each round twice.

Round 1Round 2Round 3
10 Pull-ups10 Inverted Rows10 Chin-ups
10 Bar Dips10 Pike Push-ups20 Lateral Raises
15 Squats20 Split Squats20 Lateral Lunges
15 Knee Raises10-12 Sit-ups20 Alternating Heel Taps

Day 5 – Fat Burning

Perform each round two times.

Round 1Round 2Round 3
20-sec Jumping Jacks10 Burpees10 Jumping Lunges
20-sec Mt. Climber20 Shoulder Taps10 Pop Squats
20-sec High Knee Taps20-sec Flutter Kicks20 Bicycle Crunches
20-sec Squat Jumps15-sec High Knee Runs30-sec Shadow Punches

Day 6 – Strength Training

Round 1Round 2Round 3
10 Archer Australian Push-up10 Pseudo Planch Push-ups10 Hanging Scapula Shrugs
10 Triceps Extension10 Lying IYT Raises20 Diamond Push-up
15 Squats20 Split Squats20 Bulgarian Squats
15 Toes to Bar10-12 Sit-ups20 Bodyweight Curls

Day 7 – Rest

Take an ice bath or sauna to promote muscle recovery.

The 12 Week Calisthenics Workout Plan PDF

Download one of these workout programs and make changes if needed. For example, you can replace, add, or remove any exercise that you can’t perform, either because of fitness level or lack of equipment.

Frequently Asked Questions (FAQs)

Who Can Follow This Calisthenics Program?

Anyone who wants to improve their flexibility, strength, balance, body composition, and cardiovascular fitness without major gym equipment can use this program. This routine will help you teach how to use body weight to build a strong and flexible body. However, you should avoid it if you’re a newbie or have health issues.

How Often Should You Do Calisthenics?

You can do calisthenics exercises three to six times a week depending on the type of splits you follow, how quickly your muscles recover, how much rest/sleep you get, and how intensely you train. For example, if you’re starting, you can do calisthenics 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 Calisthenics Only?

Yes, you can build a muscular and athletic physique using your body weight only. Research has shown bodyweight calisthenics exercises such as push-ups, bar dips, and pull-ups promote muscle development and help improve upper strength and aesthetics. You won’t be as big as bodybuilders, but calisthenics can help you achieve a sculpted physique, flexible muscles, and strong joints.

Is Calisthenics Better Than Weights?

Calisthenics and weight training are different, so we can’t compare them.

Calisthenics teaches us how to use our body weight 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 want to build strength and mass like bodybuilders, I suggest you do weight training in the gym.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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