30 Day Calisthenics Workout Plan With Free PDF

If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.

Calisthenics is a great way to develop strength, balance, flexibility, and overall body composition. It is a fun, challenging, efficient, and adaptable form of training that you can do anywhere you like, such as at home or in the gym with little to no equipment.

Program Summary and Description

Workout Duration30 Days
Recommended Program Duration3 Months
Split TypeFull Body
Frequency per week5 Days
Daily Workout Duration30-60 minutes
Workout GoalImprove overall fitness
Suitable forMen and Women
Training LevelIntermediate
Alternate PlanThe Ultimate 12-Week Calisthenics Program

First Week

You’ll do basic calisthenics exercises during your first week to prepare your body for challenging exercises. The duration will also be 30 minutes. Once you move forward, exercise difficulty and timing will increase.

You’ll do three rounds to complete your session.

Second Week

The second week will be more challenging than the first one because you’ll do some advanced exercises along with the basic ones.

  • Workout Duration: 45 minutes
  • Rounds: Three

Third and Fourth Week

The last couple of weeks will test and scale up your fitness level. You’ll do three to four rounds to complete your workout each day.

Warm-up

Warm-up is crucial for better performance.1Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.” Journal of strength and conditioning research vol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d It will raise your heart rate and improve your oxygen flow throughout the body. You can perform some cardio exercises for five minutes to get your heart pumped.

Number of Rounds

  • Day 1 to 15: Three Rounds
  • Day 16 to 30: Four Rounds

Rest Between Exercises and Rounds

Since each exercise is different from one another, you can quickly move to the next exercise with little to no rest. However, you can take three to five minutes of rest between rounds to settle your heart rate and get ready to give your best in the following rounds.

Cool Down Exercises

You can do active cool-down exercises if you like. A study suggests performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems but does not have long-term benefits.2Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive ResponseSports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2 You can do various post-workout stretches, such as cat-cow, standing forward bend, seated forward bend, knee-to-chest pose, child pose, downward-facing dog, and cobra pose.

30 Day Calisthenics Workout Plan To Challenge Your Fitness Level

30-Day Calisthenics Workout Plan Summary
Calisthenics Workout Plan Summary

Day 1

ExercisesMuscle WorkedReps
Push-upsChest20
SquatsLegs20
Pike PushupShoulder10
Underhand Inverted RowBack20
Lateral LungesLegs10/side
Chair DipsTriceps10
Repeat three times

Day 2

ExercisesMuscle WorkedReps
Dive Bomber Push-upsUpper Body15
Chin-upsBack and BicepsAMRAP
Reverse LungeLegs10/side
Shoulder TapShoulder20
Reverse CrunchesCore20
Step-upLegs10/side
Perform three rounds

Day 3

ExercisesMuscle WorkedReps
SquatsLegs20
PullupsBackAMRAP
Diamond Push UpsChest, Triceps20
Floor Windshield WipersCore10/side
Cursty LungesLegs10/side
Bird DogCore5/side
Aim for three rounds

Day 4 – OFF

Day 5

ExercisesMuscle WorkedReps
Squat JumpLegs10
PushupChest20
Superman PullBack10
ChinupsBicepsAMRAP
Wall Handstand PushupShoulder10
Hollow Body CrunchCore10
Aim for three rounds

Day 6

ExercisesMuscle WorkedReps
Inverted RowBack, Biceps10
Archer PushupChest, Shoulder10/side
Reverse LungesLegs10/side
Bar DipsTriceps, Chest10
Mountain ClimberCore20-sec
Hanging Knee RaisesCore10
Aim for three rounds

Day 7 – OFF

Day 8

ExercisesMuscle WorkedReps/Time
BurpeeFull body10
Floor IYT RaisesBack, Shoulder10
Wide arm push-upChest10/side
L-SitAbsAs long as you can hold (ALAYCH)
Step-upLeg10
Standing Calf raisesLeg20
PlankCore45-60 seconds
Side PlankCore20-sec/side
Aim for three rounds

Day 9

ExercisesMuscle WorkedReps/Time
Inverted RowBack, Biceps10
Decline PushupChest, Shoulder10
Bulgarian Split SquatLower Body5/side
Chin-upsBack, Biceps10
Bird Dog PlankPosterior Chain5/side with 5 seconds pause
Bar DipsChest, Triceps10
Pike PushupShoulder, Triceps10
 Lying Leg RaisesAbs10

Day 10

ExercisesMuscle WorkedReps
Squat JumpLegs10
Archer PushupChest, Shoulder10/side
Reverse LungesLegs10/side
Single-Leg Tuck-upCore10/side
Lateral LungesLegs10/side
Mountain ClimberCore20-sec
Hanging Knee RaisesCore10
Diamond PushupChest Triceps10
Aim for three rounds

Day 11 – OFF

Day 12

ExercisesTargeted MuscleReps/Time
Wall Handstand Push-upShoulder10
Shuttle runsFull Body20-sec
Pseudo plancheUpper Body10
Pistol SquatLegs8-10/side
BurpeesTotal Body10
Hanging Leg RaisesAbs10
Mountain ClimberAbs20-sec
One-leg RDLPosterior Chain8-10/side

Day 13

ExercisesTargeted MuscleReps/Time
Back and Forth LungesLegs10
Dead Bug CrunchesCore10
Nordic Hamstring CurlHamstring10/side
Bird Dog PlankCore20
Pull-upsBack6/side
Dragon FlagCore6-10
Shoulder TapUpper Body15-20 sec
PlankCore10/side

Day 14 – OFF

Day 15

ExercisesMuscles WorkedReps/Time
In and Out JumpLegs10
Clap PushupUpper Body10
L Pull-upsUpper Body10
Bar DipsTriceps, Chest10
Dragon FlagCore6-8
Side Plank to Reach UnderCore20-sec
Chin UpsBack, Biceps8-12
Archer Push-upChest6-8/side

Day 16

ExercisesMuscles WorkedReps/Time
Toes to BarCore10
Skater SquatLegs10/side
Muscles upUpper Body10
Planche Push-upArms, Chest, Shoulder10
Hollow Body HoldCore15-sec
Single-Leg Hamstring BridgeHams and Glute10/side
Triangle PushupTriceps10
Side PlankCore15-sec/side

Day 17

ExercisesTargeted MuscleReps/Time
Back and Forth LungesLegs10
Australian PullupsBack10
Pike pushupShoulder10/side
Archer SquatsLegs20
Dragon FlagCore6-10
Shoulder TapUpper Body15-20 sec
Mountain ClimberCore15-20 sec
PlankCore10/side

Day 18 – OFF

Day 19

ExercisesTargeted MuscleReps/Time
Chin-upsBiceps, Back10
Archer PushupChest, Shoulder10/side
Front LeverUpper BodyAMRAP
Lunges to Single Leg RDLLower Body5/side
Superman PullBack10
Cursty LungesLegs10
Toes to BarCore10
Elevated Glute BridgePosterior Chain10

Day 20

ExercisesTargeted MuscleReps/Time
Pike PushupShoulder10
Back and Forth LungesLegs10/side
Handstand Push-upsShoulderAMRAP
Inverted RowBack10
V upsCore10
Bar DipsTriceps10
Skater SquatsLegs10
Single-Leg Tuck-upCore10

Day 21 – OFF

Day 22

ExercisesMuscles WorkedReps/Time
Toes to BarCore10
Sissy SquatsLegs10
Muscles upUpper BodyAMRAP
Planche Push-upArms, Chest, Shoulder10
Pistol SquatLeg10/side
Dragon FlagCoreAMRAP
Triangle PushupTriceps10
PlankCore60-sec

Day 23

ExercisesMuscles WorkedReps/Time
In and Out JumpLegs10
Clap PushupUpper Body10
L Pull-upsUpper Body10
Bulgarian Split SquatLegs10/side
Hanging Knee to ElbowCore10
Knee to Outside Elbow CrunchCore10/side
Elevated Inverted RowsBack, Biceps8-12
Glute KickbackGlute10/side

Day 24

ExercisesTargeted MuscleReps/Time
Squat JumpLegs10
PullupsBack10
Pike pushupShoulder10/side
Sissy SquatsLegs20
Dragon FlagCore6-10
Shoulder TapUpper Body15-20 sec
Mountain ClimberCore15-20 sec
Hanging Windshield WiperCore10/side

Day 25 – OFF

Day 26

ExercisesTargeted MuscleReps/Time
Dive Bomber Push-upsChest, Shoulder10
Muscles upUpper Body10
Staggered PushupChest, Shoulder10/side
Lunges to Single Leg RDLLower Body10/side
Hollow Body CrunchCore10
Shrimp squatLegs10/side
Toes to barCore10
Bird DogCore10/side

Day 27

ExercisesTargeted MuscleReps/Time
Back and Forth LungesLegs10
Front LeverBack10
Bar DipsTriceps, Chest10/side
Pistol SquatLegs20
Pull-upsBack6/side
Dragon FlagCore6-10
Shoulder TapUpper Body15-20 sec
PlankCore10/side

Day 28 – OFF

Day 29

ExercisesMuscles WorkedReps/Time
BurpeeIntegrated Full Body10
PullupsBack10/side
V upsCore10
Muscles upUpper Body10
Sissy SquatLeg10/side
Handstand Push-upsShoulder10
Hanging Knee RaisesCore15
Bird DogCore10/side

Day 30

ExercisesMuscles WorkedReps/Time
In and Out JumpLegs10
Clap PushupUpper Body10
L Pull-upsUpper Body10
Bulgarian Split SquatLegs10/side
Hanging Knee to ElbowCore10
Knee to Inside Elbow CrunchCore10/side
Elevated Inverted RowsBack, Biceps8-12
Single-leg Elevated BridgeHam and Glute10/side

Download Calisthenics Program PDF

Final Words

Calisthenics is a great way to develop overall fitness, including strength, mobility, cooperation, flexibility, and posture. It can also help you build lean mass and improve your shape.

Whether you’re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.

Once you complete this program, you’ll feel and move better. However, it’s best to repeat it for at least three months to see the noticeable changes.

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Murshid Akram
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.