4 Day Calisthenics Routine to Scale Your Fitness Level w/PDF

When it comes to strengthening muscles, increasing flexibility, and improving balance all at the same time with little or no equipment, there’s no better exercise training than calisthenics.

Calisthenics is a bodyweight workout training that involves performing different kinds of exercises, from strength and cardio to power and mobility.

It is a great way to build a strong, ripped, and flexible body. However, you need a good workout plan to reach your fitness goal.

In this article, I’ll share the ultimate 4 day calisthenics routine that will help you evolve your overall fitness and improve your body composition over time.

Whether you’re male or female, if you’re looking for an easy-to-follow and effective calisthenics workout plan, you can save this routine.

Calisthenics Program Summary

Suggested Program Duration3 Months
Workout TypeFull Body
Sessions/weekFour
Duration/session30-45 minutes
Program GoalBuild Strength, flexibility, balance, and improve body composition
Suitable forMen and Women
Skill LevelBeginner to Intermediate
Program for Beginners3 Day Calisthenics Workout

Equipment Needed: Most of the calisthenics exercises require no equipment. However, having a pull-up bar, dip stand, and resistance bands allows you to perform a variety of exercises as well as help you build lean mass.

4 Day Calisthenics Workout Routine to Level up Your Fitness

Schedule:

  • Monday – Full Body Workout
  • Tuesday – Full Body Workout
  • Wednesday – OFF
  • Thursday – Full Body Workout
  • Friday – OFF
  • Saturday – Full Body Workout
  • Sunday – OFF

Instructions to perform the exercises:

  • Warm-up: You can perform 3-5 minutes of low-impact dynamic warm-up to increase your body temperature and oxygen flow and prepare your muscles to perform calisthenics movements efficiently.
  • Way to perform the exercise: This program involves performing exercises (one after another with little or rest in between) in rounds. For example, if there are five exercises of five rounds, it means you have to perform those five exercises to complete one round and then repeat five times.
  • Rest Between Exercises: Since each exercise is different from one another, you can quickly move to the next exercise without taking a rest between them. However, calisthenics isn’t only about cardio. When you feel breath out, it is best to take time to settle your heart rate before you perform the next exercises or rounds.

Day 1 – Full Body Workout

Round 12

ExerciseActivity
Basic Squat10 reps
Pushups5 reps
Superman Pull10 reps
Flutter Kicks15-sec
Bench/Chair Dips10 reps

Round 3-4

ExerciseActivity
Front Lunge5 reps/leg
Pike Pushup5 reps
Inverted Row10 reps
Hanging Knee Raises10 reps
Glute Bridge10 reps

Day 2 – Full Body Training

Round 12

ExerciseActivity
Curtsy Lunges5 reps/leg
Archer Pushups5 reps/arm
Lying IYT Raises5 reps
Reverse Crunches10 reps
Diamond Pushups5 reps

Round 3-4

ExerciseActivity
Lateral Lunges5 reps/leg
Bar Dips5 reps
Pull-ups5 reps
Hanging L Raise10-15 sec
Bird Dog Plank15-sec/side

Day 3 – Total Body Workout

Round 12

ExerciseActivity
Burpees6 reps
Spiderman Crawl6 steps/side
Chin-ups6 reps
Dive Bomber Pushups6 reps
One-leg RDL6 reps/leg

Round 3-4

ExerciseActivity
Planche Push-up6 reps/leg
Inverted Row6 reps/arm
Pike Pushups6 reps
Single-Leg Tuck-up6 reps
Pistol Squat6 reps/leg

Day 4 – Full Body Workout

Round 12

ExerciseActivity
Back and Forth Lunges7 reps/leg
Staggered Pushups6 steps/side
V ups7 reps
Shrimp squat7 reps/leg
Hanging Knee Raises7 reps

Round 3-4

ExerciseActivity
Pull-ups7 reps
Hollow Body Hold10-15 sec
Bar Dips7 reps
Side Plank Hip Dips7 reps/side
Long Leg March7 reps/leg

Note: You can replace as many exercises as you want if you think those are better than the ones outlined above.

Here are more exercise options to integrate into your 4 days weekly calisthenics workout plan.

  • Wide arm push-up
  • Decline pushup
  • Negative Push Up
  • Ring Pushup
  • Handstand Push-ups
  • One-Arm Push-Up
  • Shoulder Tap
  • Superman Fly
  • Ring Dips
  • Ring Pushups
  • Ring Chin Ups
  • Knuckle pushup
  • Muscles Up
  • Front Lever
  • L Pull-Up
  • Ring Chin Ups
  • Superman Pull
  • Floor Windshield Wipers
  • Hanging Leg Raises
  • Dragon Flag
  • Ab Rollout
  • Hanging Windshield Wiper

Download The 4 Day Calisthenics Routine PDF

Final Words

Calisthenics is a great way to build muscular strength, increase flexibility and balance, and improve body composition without using major gym equipment like dumbbells, barbells, and machines.

However, you need a good workout program when it comes to taking your fitness skill to the next level.

And if you want to get better at calisthenics training, you can follow the above 4-day schedule for a few months.

This program will increase your strength, make your muscles flexible, improve your ability to hold your muscles in a static position and help you achieve better shape over time.

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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