The Best 5 Day Calisthenics Split with PDF

I’ve created an ultimate 5 day calisthenics split to help improve your strength, balance, and flexibility and shape your physique.

If you’re looking for an easy-to-follow and effective calisthenics program that can level up overall fitness in an organized fashion, this routine is for you.


Types of Exercises: I’ve included various exercises, from strength and cardio to balance and flexibility, to make this workout program fun, challenging, and effective.

Sessions per week: It involves performing workouts five days a week, three days of bodyweight strength exercises, and other days of mobility and flexibility exercises.

Who can follow it: This program is for intermediates who have been working out for a while and want to enhance their overall fitness. Calisthenics isn’t suitable for those who want to build strength and size.

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

Suggested program duration: The longer you perform, the better result you can expect.

Equipment required: Calisthenics training mostly includes bodyweight exercises, so it requires less equipment, such as a pull-up bar, dip stand, and resistance bands.

Program goal: This workout routine will help you grow your muscular strength, make your muscles flexible, enhance balance and muscle coordination, and improve posture and body composition.

Related Program for Beginners: 3-day Calisthenics Workout Plan

5 Day Calisthenics Split to Level up Your Fitness

5 day calisthenics workout Routine

Weekly workout routine:

  • Monday – Strength
  • Tuesday – Balance and Flexibility
  • Wednesday – Strength
  • Thursday – OFF
  • Friday – Balance and Flexibility
  • Saturday – Strength
  • Sunday – OFF

Instructions to follow the workout:

  • Warm-up: You can perform 3-5 minutes of low-impact dynamic warm-up to increase your body temperature and heart rate and prepare your muscles to perform calisthenics exercises.
  • Rep-Set Scheme: This program involves performing exercises in circuits, one after another, with little rest in between. If you find performing exercises in a loop challenging, you can follow the standard rep-set scheme, which involves doing all sets of one exercise before moving to another.
  • Rest Between Exercises: You can take as little or long rest as you want between exercises. Calisthenics is not cardio. So, the primary focus should be on utilizing your body weight to improve strength, balance, and flexibility.
  • Number of Rounds: Aim for two to three rounds.
  • Adjustment: Adjust the routine based on fitness level, goal, and preferences.

Day 1 – Calisthenics Strength Exercises

ExerciseTarget MusclesReps
Bodyweight SquatLegs15-25
Superman PullBack10-12
Dive Bomber Push-upsChest8-10
Lateral LungesLegs10-12
Inverted RowBack10-12
Bench DipsTriceps10-12
Reverse CrunchesAbs10-15

Day 2 – Balance and Flexibility Workout

ExerciseMuscles EngagedActivity
Cursty LungesLegs and Glutes5 reps/leg
Archer PushupChest and Shoulder5 reps/arm
Bird DogBack and Core5 reps with 5-sec hold/side
Single-Leg RDLLegs, Glutes, and Abs5 reps/leg
Hollow Body HoldCore10-15 seconds
Isometric Y RaiseBack and Shoulder5 reps with a 10-sec hold
Floor Windshield WipersAbs and Lower Back5 reps/side
Downward Facing DogFull Body15-20 seconds

Day 3 – Calisthenics Strength Training

ExerciseTarget MusclesReps
Back and Forth LungesLegs, Glutes, and Abs5/side
Chin-upsBiceps and Back6-12
Bar DipsChest, Triceps, & Front Delt8-15
Hanging Knee RaisesAbs and Forearms12-20
BurpeesIntegrated Full Body8-10
Australian Pull-upsBack and Shoulder10-12
Pike Push-upsShoulder and Chest8-12
Lying Leg RaisesCore10-12
5 Day Strength Training Calisthenics

Day 4 – Balance and Flexibility Training

ExerciseMuscles EngagedActivity
Low LungeFull Body10-15 seconds
Standing Forward BendTotal Body10-15 seconds
Iso L HangAbs and Forearms10-15 seconds
Shrimp SquatLegs and Core5 reps per leg
Spiderman CrawlEntire Body10 reps on each side
Long Leg MarchGlutes and Thighs10 reps per side
Cat Cow PoseUpper Body20-30 seconds
Pistol SquatLower Body5 reps/leg
Forearm PlankCore45-60 seconds

Day 5 – Calisthenics Strength Workout

ExerciseTarget MusclesReps
Squat JumpLegs and Glutes10-12
Pull-upsBack and Biceps6-10
Diamond PushupsChest and Triceps10-12
Lying IYT RaisesBack and Shoulder8-12
Single-Leg Tuck-upAbs and Obliques6/side
Step-upGlutes and Thigh6/leg
Bar DipsChest and Triceps8-12
Toes-to-BarCore and Forearms6-10

Here are more exercises you can integrate in the following weeks of this 5 day calisthenics workout routine to build strength, balance, and flexibility.

  • Wide arm pushup
  • Hamstring March
  • Decline pushup
  • Lunges to Single-leg Deadlift
  • Negative Push Up
  • Renegade Row
  • Ring Pushup
  • Underhand Inverted Row
  • Handstand Pushups
  • Spiderman Plank
  • One-Arm Pushup
  • Shoulder Tap
  • Alternate Heel Taps
  • 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
  • 100 Stretching exercises

Download The 5 Day Calisthenics Workout Routine

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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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