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 Duration | 90 Days |
| Exercise Type | Bodyweight Only |
| Workout Goal | Improve Strength, Flexibility, and Shape |
| Sessions/Week | Three to Six |
| Duration/Session | 3-6 days per week |
| Target Gender | Male and Female |
| Difficulty Level | Intermediate |
| Alternate Plan | 7-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 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.
| Monday | Wednesday | Friday |
|---|---|---|
| 6-8 Pull-ups | 10 Chin-ups | 6-8 Pull-ups |
| 15 Push-ups | 10 Decline Push-ups | 16 Curtsy Lunges |
| 20 Squats | 20 Side Squats | 12 Diamond Push-ups |
| 10 Crunches | 10 Hollow Body Crunch | 10 Squat Jumps |
| 20 Glute Kickbacks | 16 Archer Push-ups | 20 Shoulder Taps |
| 15 Chair Dips | 15 BW Triceps Extension | 30-sec Mt. Climbing |
| 1-min Plank | 30-sec Side Plank/side | 30-sec Flutter Kicks |
| 3-4 Rounds | 3-4 Rounds | 3-4 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
- 15-sec High Knee Taps
- 20 High Plank Knee Taps (10 per side)
- 10 Sit-ups
- 15 Reverse Crunches
- 20 Side Plank Hip Dips (10 reps on each side)
- 10 Hollow Body Crunches
- 12 Spider Plank Crunch (6 per side)
- Three to five rounds for time.
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 Exercises | Pull Exercises | Legs Workout | Core Exercises |
|---|---|---|---|
| Floor Dips | Superman Pull | Sissy Squats | Hanging Leg Raises |
| Ring Dips | Tuck Front Lever | Calf raises | Toes to Bar |
| Close Grip Push-up | Ring Row | Glute Bridge | L-Sit |
| Wall Handstand Push-up | Deadlift | Plie Squat | Windshield Wiper |
| Plank Triceps Extension | Negative Pullup | Sumo Squat | Dead Bug Crunch |
| Staggered Push-up | L Pull-Up | Bulgarian Squat | V Ups |
| Negative Push Up | Renegade Row | Pop Squats | Dragon Flag |
| Pseudo Planche | Archer Pull-up | Bird Dog Plank | Single-Leg Tuck-up |
| Push Press | Skin The Cat | Donkey Calf Raises | Russian 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 1 | Round 2 | Round 3 |
|---|---|---|
| 10 Pull-ups | 10 Inverted Rows | 10 Chin-ups |
| 10 Bar Dips | 10 Pike Push-ups | 20 Archer Push-ups |
| 15 Squats | 20 Split Squats | 20 Lateral Lunges |
| 15 Knee Raises | 10-12 Sit-ups | 20 Alternating Heel Taps |
Day 2 – Flexibility
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Pigeon Stretch | Upward Facing Dog | World’s Greatest Stretch |
| Downward Facing Dog | Forward Fold | Supine Spinal Twist |
| Butterfly Stretch | Camel Pose | Dolphin Pose |
| Lying Windshield Wiper | Childs Pose | Pigeon Pose |
Day 3 – Balance
Perform the following exercises at your selected pace for the desired reps and time.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| Pistol Squats | Supported Handstand Hold | L Sit |
| Bird Dog | Side Plank Hold | Heel Raised Wall Sit |
| Renegade Row | Crane Pose | V-Up Hold |
| Single-Leg Deadlift | Glute Kickback | Single-leg Bridge |
Day 4 – Strength Training
Perform each round twice.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 10 Pull-ups | 10 Inverted Rows | 10 Chin-ups |
| 10 Bar Dips | 10 Pike Push-ups | 20 Lateral Raises |
| 15 Squats | 20 Split Squats | 20 Lateral Lunges |
| 15 Knee Raises | 10-12 Sit-ups | 20 Alternating Heel Taps |
Day 5 – Fat Burning
Perform each round two times.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 20-sec Jumping Jacks | 10 Burpees | 10 Jumping Lunges |
| 20-sec Mt. Climber | 20 Shoulder Taps | 10 Pop Squats |
| 20-sec High Knee Taps | 20-sec Flutter Kicks | 20 Bicycle Crunches |
| 20-sec Squat Jumps | 15-sec High Knee Runs | 30-sec Shadow Punches |
Day 6 – Strength Training
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 10 Archer Australian Push-up | 10 Pseudo Planch Push-ups | 10 Hanging Scapula Shrugs |
| 10 Triceps Extension | 10 Lying IYT Raises | 20 Diamond Push-up |
| 15 Squats | 20 Split Squats | 20 Bulgarian Squats |
| 15 Toes to Bar | 10-12 Sit-ups | 20 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.
