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 Duration | 3 Months |
| Workout Type | Full Body |
| Sessions/week | Four |
| Duration/session | 30-45 minutes |
| Program Goal | Build Strength, flexibility, balance, and improve body composition |
| Suitable for | Men and Women |
| Skill Level | Beginner to Intermediate |
| Program for Beginners | 3 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 1–2
| Exercise | Activity |
|---|---|
| Basic Squat | 10 reps |
| Pushups | 5 reps |
| Superman Pull | 10 reps |
| Flutter Kicks | 15-sec |
| Bench/Chair Dips | 10 reps |
Round 3-4
| Exercise | Activity |
|---|---|
| Front Lunge | 5 reps/leg |
| Pike Pushup | 5 reps |
| Inverted Row | 10 reps |
| Hanging Knee Raises | 10 reps |
| Glute Bridge | 10 reps |
Day 2 – Full Body Training
Round 1–2
| Exercise | Activity |
|---|---|
| Curtsy Lunges | 5 reps/leg |
| Archer Pushups | 5 reps/arm |
| Lying IYT Raises | 5 reps |
| Reverse Crunches | 10 reps |
| Diamond Pushups | 5 reps |
Round 3-4
| Exercise | Activity |
|---|---|
| Lateral Lunges | 5 reps/leg |
| Bar Dips | 5 reps |
| Pull-ups | 5 reps |
| Hanging L Raise | 10-15 sec |
| Bird Dog Plank | 15-sec/side |
Day 3 – Total Body Workout
Round 1–2
| Exercise | Activity |
|---|---|
| Burpees | 6 reps |
| Spiderman Crawl | 6 steps/side |
| Chin-ups | 6 reps |
| Dive Bomber Pushups | 6 reps |
| One-leg RDL | 6 reps/leg |
Round 3-4
| Exercise | Activity |
|---|---|
| Planche Push-up | 6 reps/leg |
| Inverted Row | 6 reps/arm |
| Pike Pushups | 6 reps |
| Single-Leg Tuck-up | 6 reps |
| Pistol Squat | 6 reps/leg |
Day 4 – Full Body Workout
Round 1–2
| Exercise | Activity |
|---|---|
| Back and Forth Lunges | 7 reps/leg |
| Staggered Pushups | 6 steps/side |
| V ups | 7 reps |
| Shrimp squat | 7 reps/leg |
| Hanging Knee Raises | 7 reps |
Round 3-4
| Exercise | Activity |
|---|---|
| Pull-ups | 7 reps |
| Hollow Body Hold | 10-15 sec |
| Bar Dips | 7 reps |
| Side Plank Hip Dips | 7 reps/side |
| Long Leg March | 7 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.
