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.
ABOUT PROGRAM
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
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
| Exercise | Target Muscles | Reps |
|---|---|---|
| Bodyweight Squat | Legs | 15-25 |
| Superman Pull | Back | 10-12 |
| Dive Bomber Push-ups | Chest | 8-10 |
| Sit-ups | Abs | 10-12 |
| Lateral Lunges | Legs | 10-12 |
| Inverted Row | Back | 10-12 |
| Bench Dips | Triceps | 10-12 |
| Reverse Crunches | Abs | 10-15 |
Day 2 – Balance and Flexibility Workout
| Exercise | Muscles Engaged | Activity |
|---|---|---|
| Cursty Lunges | Legs and Glutes | 5 reps/leg |
| Archer Pushup | Chest and Shoulder | 5 reps/arm |
| Bird Dog | Back and Core | 5 reps with 5-sec hold/side |
| Single-Leg RDL | Legs, Glutes, and Abs | 5 reps/leg |
| Hollow Body Hold | Core | 10-15 seconds |
| Isometric Y Raise | Back and Shoulder | 5 reps with a 10-sec hold |
| Floor Windshield Wipers | Abs and Lower Back | 5 reps/side |
| Downward Facing Dog | Full Body | 15-20 seconds |
Day 3 – Calisthenics Strength Training
| Exercise | Target Muscles | Reps |
|---|---|---|
| Back and Forth Lunges | Legs, Glutes, and Abs | 5/side |
| Chin-ups | Biceps and Back | 6-12 |
| Bar Dips | Chest, Triceps, & Front Delt | 8-15 |
| Hanging Knee Raises | Abs and Forearms | 12-20 |
| Burpees | Integrated Full Body | 8-10 |
| Australian Pull-ups | Back and Shoulder | 10-12 |
| Pike Push-ups | Shoulder and Chest | 8-12 |
| Lying Leg Raises | Core | 10-12 |
Day 4 – Balance and Flexibility Training
| Exercise | Muscles Engaged | Activity |
|---|---|---|
| Low Lunge | Full Body | 10-15 seconds |
| Standing Forward Bend | Total Body | 10-15 seconds |
| Iso L Hang | Abs and Forearms | 10-15 seconds |
| Shrimp Squat | Legs and Core | 5 reps per leg |
| Spiderman Crawl | Entire Body | 10 reps on each side |
| Long Leg March | Glutes and Thighs | 10 reps per side |
| Cat Cow Pose | Upper Body | 20-30 seconds |
| Pistol Squat | Lower Body | 5 reps/leg |
| Forearm Plank | Core | 45-60 seconds |
Day 5 – Calisthenics Strength Workout
| Exercise | Target Muscles | Reps |
|---|---|---|
| Squat Jump | Legs and Glutes | 10-12 |
| Pull-ups | Back and Biceps | 6-10 |
| Diamond Pushups | Chest and Triceps | 10-12 |
| Lying IYT Raises | Back and Shoulder | 8-12 |
| Single-Leg Tuck-up | Abs and Obliques | 6/side |
| Step-up | Glutes and Thigh | 6/leg |
| Bar Dips | Chest and Triceps | 8-12 |
| Toes-to-Bar | Core and Forearms | 6-10 |
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
More helpful resources:
- Calisthenics Push Workout for Beginner
- Calisthenics Pull Workout
- 20 Best Calisthenics Leg Exercises
- 13 Best Calisthenics Ab Exercises
- 10 Best Calisthenics Shoulder Exercises
- 12 Best Calisthenics Chest Exercises
- 10 Best Calisthenics Lower Back Exercises
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