The Best 3 Day Calisthenics Workout Routine w/PDF

Calisthenics Workout

Calisthenics exercises are adaptable, challenging, and effective. They help build lean muscle, increase strength, balance, and flexibility, and help you achieve your best shape with minimal to no equipment.

You can do various bodyweight exercises, from the upper to the lower body, to take your fitness to the next level. However, you need a good workout plan to train in an organized manner and achieve the best results.

In this article, I’ve shared an ultimate 3 day calisthenics workout routine that can help you enhance your overall fitness over time.

ABOUT PROGRAM

This calisthenics program includes all kinds of bodyweight exercises, from strength and cardio to mobility and flexibility. Doing these exercises can be challenging but will also be fun and effective.

You’ll work out on alternate days during this program. The alternate-day training ensures your muscles get decent time between workouts to recover and allows you to train with your full effort on each training day.

Who can follow it: From beginners to intermediate, anyone can follow this routine to improve their fitness. Calisthenics builds lean mass but isn’t suitable for bodybuilding, so avoid it if you want to build a sizeable body.

Target gender: Males and Females can both use this routine to level up their fitness.

Suggested program duration for noticeable results: You should perform this calisthenics program for at least three months to see the noticeable results.

Duration for one session: Completing one session may take 30 to 45 minutes of your time.

Equipment required: Doing calisthenics training requires little or no equipment as it primarily includes bodyweight exercises. However, having a pull-up bar, dip stand, and resistance bands can be great for doing a variety of exercises.

Program goal: It will increase your strength, make your muscles flexible, improve your ability to hold your muscles in a static position, and will help you develop better shape.

Routine type: You can follow a circuit or a standard rep-set method. Circuit training can be challenging but is also time-efficient and improves cardiovascular fitness, while the standard rep-set method can be suitable for beginners.

Exercise Sources: I’ve incorporated exercises from the below articles. If you replace them with other exercises, you can also check out them.

3 Day Calisthenics Workout Routine

Perform some bodyweight aerobic exercises to increase your heart and blood flow and get your muscles ready to perform calisthenics movements.

3 Day Calisthenics Workout Routine

Rest time between sets or exercises: 15 seconds to one minute (adjust it according to your fitness level).

DAY 1 – MONDAY

Exercise #1 – Standard Squat

  • Target Muscle: Quadriceps
  • Reps and sets: 15 x 2
  • Purpose: Build strength

Exercise #2 – Pushups

  • Target Muscles: Chest
  • Reps and sets: 10 x 3
  • Purpose: Build strength

Exercise #3 – Superman Pull

  • Target Muscles: Back and Posterior Chain
  • Reps and sets: 15 x 2
  • Goal: Improve Balance and Flexibility

Exercise #4 – Lying Leg Lifts

  • Target Muscles: Midsection (Abdomen)
  • Reps and sets: 10 x 2
  • Goal: Build strength

Exercise #5 – Front Lunges

  • Target Muscles: Quadriceps
  • Reps and sets: 10 x 2 (each leg)
  • Purpose: Build strength

Exercise #6 – Prone T Raises

  • Target Muscles: Back and Shoulder
  • Reps and sets: 15 x 2
  • Purpose: Improve strength, flexibility, and posture.

Exercise #7 – Bench Dips

  • Target Muscles: Triceps
  • Reps and sets: 15 x 2
  • Goal: Build strength

Exercise #8 – Flutter Kicks

  • Target Muscles: Lower Abs
  • Activity: 15-sec x 2
  • Goal: Build strength

DAY 2 – WEDNESDAY

Exercise #1 – Dive Bomber Push-ups

  • Target Muscles: Upper Body
  • Reps x sets: 10 x 3
  • Goal: Build strength and improve flexibility

Exercise #2 – Inverted Row/Resistance Band Row/Pull-up/Chinup (any one of them)

  • Target Muscles: Back
  • Reps x sets: 10 x 3
  • Goal: Build strength

Exercise #3 – Bulgarian Split Squat/Squat Jump

  • Target Muscles: Glutes and Thighs
  • Reps x sets: 10 x 2
  • Goal: Build strength, and improve hip mobility and flexibility.

Exercise #4 – Pike Pushup

  • Target Muscles: Shoulder
  • Reps x sets: 10 x 2
  • Goal: Develop strength and balance

Exercise #5 – Lateral Lunges

  • Target Muscles: Legs
  • Reps x sets: 10 x 2
  • Goal: Build strength and mobility

Exercise #6 – Crunches

  • Target Muscles: Abs
  • Reps x sets: 10 x 2
  • Goal: Bolster core strength

Exercise #7 – Shoulder Taps

  • Target Muscles: Full Body
  • Reps x sets: 10 taps on each side x 2
  • Goal: Build strength, burn calories, and improve balance

Exercise #8 – Bird Dog

  • Target Muscles: Posterior Chain and core muscles
  • Reps x sets: 5 reps on each side, 5 seconds hold x 2
  • Goal: Increase balance and flexibility

DAY 3 – FRIDAY

Exercise #1 – Archer Pushup

  • Target Muscles: Chest and Shoulder
  • Reps x sets: 5 reps on each side x 2
  • Goal: Increase strength and flexibility

Exercise #2 – Floor IYT Raises

  • Target Muscle: Back and Shoulder
  • Reps x sets: 10 x 2
  • Goal: Increase strength and flexibility

Exercise #3 – Cursty Lunges

  • Target Muscles: Legs and Glutes
  • Reps x sets: 5 reps on each side x 3
  • Goal: Increase strength, balance, and flexibility

Exercise #4 – Hollow Body Hold

  • Target Muscle: Abs
  • Reps x sets: 10 seconds hold x 2
  • Goal: Improve strength and mobility

Exercise #5 – Diamond Push Ups

  • Target Muscles: Chest and Triceps
  • Reps x sets: 10 x 2
  • Goal: Promote strength and tone muscles.

Exercise #6 – Single-Leg Romanian Deadlift

  • Targeted Muscles: Hamstrings, Glute, and Lower Back
  • Reps x sets: 5 reps on each side, 5 seconds hold x 2
  • Goal: Enhance balance and flexibility

Exercise #7 – Single-Leg Tuck-up

  • Target Muscle: Abs
  • Reps x sets: 5 reps on each side x 3
  • Goal: Promote strength and balance

Exercise #8 – Forearm Plank

  • Target Muscle: Shoulder and Abs
  • Activity: 45-sec x 2
  • Goal: Improve strength and balance

Is Doing Calstehnics 3 Days a Week Enough?

Yes, doing calisthenics three days a week is enough to improve overall fitness, from balance and strength to flexibility and muscle coordination.

Download The Calisthenics 3 Day Split PDF

Once you are ready to increase the training frequency, you can try this ultimate calisthenics weekly routine.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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