30 Day Calisthenics Workout Plan With Free PDF

Finding a comprehensive calisthenics workout plan is challenging because most sites offer only a weekly routine with a maximum of six days of schedule.

That’s why I’ve decided to formulate a complete 30-day calisthenics workout routine that properly outlines the exercises, number of sets and rounds, and rest periods and will help you train in an organized way.

This calisthenics program will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.

I’ll also share a PDF of this routine that you can download for free without sharing your email.

Program Summary

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 time per session 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.

Workout Instructions

This calisthenics plan involves exercising five times weekly, each lasting for about 30 to 45 minutes.

Each session involves performing at least one push, pull, leg, and core exercise. This way, you can train your entire body in every session.

Before you start the main workout, I recommend you perform bodyweight cardio and dynamic warm-up exercises to prepare your mind and body for intense training. Because warming up helps improve performance.¹ Willardson, 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, ²Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.

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 also can do active cool-down exercises post workout 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.³Van 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 Response. Sports 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.

Note: I’ve taken most of the exercises from this list of calisthenics exercises. So, if you want to replace some exercises, you can use that list.

Full 30 Day Calisthenics Workout Plan to Challenge Your Fitness

Perform three to five rounds each day.

Day 1

Day 2

Day 3

Day 4 – OFF

Day 5

Day 6

Day 7 – OFF

Day 8

Day 9

Day 10

Day 11 – OFF

Day 12

Day 13

Day 14 – OFF

Day 15

Day 16

Day 17

Day 18 – OFF

Day 19

Day 20

Day 21 – OFF

Day 22

Day 23

Day 24

Day 25 – OFF

Day 26

Day 27

Day 28 – OFF

Day 29

Day 30

Who Can Use This Program?

This calisthenics program is challenging and requires strength, flexibility, and balance.

So, those who have been working out for a while and want to advance their fitness can follow this routine.

And if you’re new to calisthenics, you can try this beginner workout plan before starting the above 30 day calisthenics challenge.

Can You Build Muscle with Calisthenics Only?

Yes, you can build noticeable muscle with bodyweight calisthenics only. Studies have shown bodyweight exercises, such as push-ups and pull-ups are no less than resistance exercises, such as bench presses and machine rowing when it comes to building upper body strength and muscle.⁴ Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018;32(3):651-659. doi:10.1519/JSC.0000000000002345

Another study has shown that calisthenics training is a feasible and effective training to improve posture, strength, and body composition without the use of any major training equipment.⁵ Thomas, Ewan & Bianco, Antonino & Mancuso, Esamuela & Patti, Antonino & Tabacchi, Garden & Paoli, Antonio & Messina, Giuseppe & Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233/IES-170001.

So, calisthenics won’t make you as big as bodybuilders (because that’s not the goal of calisthenics) but it will surely help you build decent strength and lean muscle mass and enhance your physical appearance over time.

Download The 30-Day 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.

References

• 1
  Willardson, 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
• 2
  Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20. PMID: 30787647; PMCID: PMC6370952.
• 3
  Van 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 Response. Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2
• 4
  Kotarsky CJ, Christensen BK, Miller JS, Hackney KJ. Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. J Strength Cond Res. 2018;32(3):651-659. doi:10.1519/JSC.0000000000002345
• 5
  Thomas, Ewan & Bianco, Antonino & Mancuso, Esamuela & Patti, Antonino & Tabacchi, Garden & Paoli, Antonio & Messina, Giuseppe & Palma, Antonio. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science. 25. 1-8. 10.3233/IES-170001.