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.
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
Training Days: Monday, Tuesday, Thursday, and Friday
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.
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.