I’ve designed a 7-day Calisthenics program for all fitness levels, from beginners to advanced.
The plan involves:
- Two sessions each for the upper body, lower body, and abdominals.
- One full-body workout session for endurance.
- Focusing on improving strength, balance, flexibility, muscle gain, and stamina.
This program helps you build a strong, aesthetic, and functional body.
Save this program if you’re looking for a well-structured, easy-to-follow, and practical calisthenics workout routine to improve strength, mobility, and functional fitness.
Program Summary
| Exercise Type | Bodyweight Calisthenics |
| Split Type | Hybrid Split |
| Sessions/week | Seven (Daily workout) |
| Duration/session | 30-45 minutes |
| Workout Goal | Improve Strength, Endurance, & Mobility |
| Equipment Needed | Pull-up Bar, Dip Stand, Mat, & Ring (optional) |
| Experienced Required | Beginner, Intermediate, and Advanced |
| Target Gender | Male & Females |
The Best 7-Day Calisthenics Workout Plan for Strength & Mobility
- Day 1: Upper Body Strength
- Day 2: Lower Body Strength
- Day 3: Core Workout
- Day 4: Full Body Endurance
- Day 5: Upper Body Mobility
- Day 6: Lower Body Mobility
- Day 7: Core Strength & Endurance
Preparation for workout: Start your session with 5-7 minutes of dynamic warm-ups to prepare your mind and muscles for the main workout. Follow these warm-up exercises before starting your main workout:
| Upper Body | Lower Body | Full Body |
|---|---|---|
| Child’s Pose to Cobra | Low Lunge to Hamstring Stretch | World’s Greatest Stretch |
| Arms Swings | Leg Swings (Back and Forth) | High Knees |
| Cross Arm Stretch | Bird Dog Plank Lifts | Jumping jacks |
| Dive Bomber Push-ups | Quad Stretch w/ Reach | Lunge to Hamstring Stretch |
| Floor IYT Raises | Bodyweight Deep Squat | Mountain Climber |
Substitute challenging exercises with easier variations if you’re a newbie.
Day 1 – Upper Body Strength
Beginners
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Incline Push-Ups | 3-4 | 10-15 | Chest & Triceps |
| Australian Pull-ups | 3-4 | 10-15 | Upper Back |
| Diamond Push-ups | 3-4 | 10-15 | Chest & Triceps |
| Bodyweight Curls | 3-4 | 10-15 | Biceps |
| Bar Dips | 3-4 | 6-12 | Chest & Triceps |
Intermediate
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Push-Ups | 3-4 | 15-20 | Chest & Triceps |
| Inverted Rows | 3-4 | 15-20 | Upper Back |
| Diamond Push-ups | 3-4 | 12-15 | Chest & Triceps |
| Chin-ups | 3-4 | 10-15 | Biceps & Back |
| Bar Dips | 3-4 | 12-20 | Chest & Triceps |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Bar Dips + Pull-ups (superset) | 4-5 | 20 & 10 | Upper Body |
| Inverted Rows + Push-ups (superset) | 4-5 | 20-30 | Chest & Back |
| Pike Push-ups + Chin-Ups | 4-5 | 12-15 | Upper Body |
Day 2 – Lower Body Strength
Beginners
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Air Squats | 3-4 | 15-20 | Quads & Glutes |
| Reverse Lunges | 3-4 | 10/leg | Thighs & Glutes |
| Glute Bridge | 3-4 | 12-15 | Glutes & Ham |
| Side Lunges | 3-4 | 10/leg | Adductors |
| Sumo Squats | 3-4 | 12-15 | Quads & Adductors |
Intermediate
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Air Squats | 3-4 | 15-20 | Quads & Glutes |
| Archer Squats | 3-4 | 10/leg | Thighs & Glutes |
| Single Leg Glute Bridge | 3-4 | 10/leg | Glutes & Ham |
| Pistol Squats | 3-4 | 6/leg | Legs & Abs |
| Bulgarian Split Squats | 3-4 | 10/leg | Thighs & Glutes |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Air Squats | 4-5 | 30-40 | Quads |
| Bulgarian Split Squats | 3-4 | 10 per leg | Thighs & Glutes |
| Cossack Squats | 3-4 | 10 per leg | Abdominals |
| Calf Raises | 3-4 | 30-40 | Calves |
Day 3 – Core Workout
Beginners
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| High Knees | 3-4 | 10/side | Lower Abs |
| Mountain Climber | 3-4 | 10/side | Lower Abs |
| Alternating Heel Taps | 3-4 | 10/side | Obliques |
| Sit-ups | 3-4 | 10-15 | Upper Abs |
| Plank | 3-4 | 45-second | Abs & Shoulder |
Intermediate
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Mountain Climber | 3-4 | 30-second | Midsection |
| Crunches | 3-4 | 15-20 | Abdominals |
| Reverse Crunches | 3-4 | 15-20 | Lower Abs |
| Russian Twists | 3-4 | 20-second | Obliques |
| Front Plank | 3-4 | 1-minute | Abs & Shoulder |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Hanging Knee to Elbows | 3-4 | 10-15 | Abdominals |
| V ups | 3-4 | 15-20 | Abdominals |
| Hanging Windshield Wiper | 3-4 | 6-8/side | Abs & Hips |
| Bicycle Crunches | 3-4 | 10-12/side | Abdominals |
| Front Plank | 3-4 | 2-minute | Abs & Shoulder |
Day 4 – Full Body Endurance
Beginners
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Jumping Jacks | 3-4 | 15-second | Full Body |
| Flutter Kicks | 3-4 | 15-second | Abdominal |
| Squat Jumps | 3-4 | 10-12 | Legs |
| Shoulder Taps | 3-4 | 10/side | Upper Body |
| Squat Thrusts | 3-4 | 10-15 | Full Body |
Intermediate
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Jumping Jacks | 3-4 | 15-second | Full Body |
| Burpees | 3-4 | 15-second | Abdominal |
| Crossbody Mountain Climber | 3-4 | 10-12 | Legs |
| Push-ups to Knee Taps | 3-4 | 10/side | Upper Body |
| Fast Pull-ups | 3-4 | 8-10 | Back |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Explosive Push-ups (Clap) | 3-4 | 12-15 | Chest |
| Crossbody Mountain Climber | 3-4 | 20-second | Abdominal |
| Squat or Box Jumps | 3-4 | 12-15 | Legs |
| Explosive Pull-ups | 3-4 | 10-12 | Back |
| Burpees | 3-4 | 10-12 | Full Body |
Day 5 – Upper Body Mobility
Beginners
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Cat Cow Stretch | 3-4 | 6-8 reps each | Back & Delts |
| T Spine Rotations | 3-4 | 10 reps per side | Upper Body |
| Floor IYT Raises | 3-4 | 6-8 reps | Back & Delts |
| Inchworm | 3-4 | 15-seconds hold | Upper Body |
| Side Plank Leg Raise | 3-4 | 10-second hold/side | Full Body |
Intermediate
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Archer Push-Ups | 3-4 | 6-8 reps each | Chest & Delts |
| World’s Greatest Stretch | 3-4 | 10 reps per side | Back & Delts |
| Wall Supported Handstand | 3-4 | 10-15 seconds hold | Shoulder & Abs |
| Tuck Planche Hold | 3-4 | 10-15 seconds hold | Triceps & Abs |
| Plank to Pike | 3-4 | 5-6 reps | Delts, Tris, & Abs |
Advanced
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Archer Pull-ups | 3-4 | 6-8 reps per side | Arms, Back, & Delts |
| Supported Handstand Push-ups | 3-4 | 10 reps per side | Back & Delts |
| Skin-the-Cat | 3-4 | 6-8 | Shoulder & Abs |
| One-arm Push-ups | 3-4 | 10 reps per side | Triceps & Abs |
Day 6 – Lower Body Mobility
Beginners
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Wall Sits | 3-4 | 20-40 seconds | Quads & Glutes |
| Single Leg Deadlift | 3-4 | 5 reps per leg | Hamstrings & Glutes |
| Single Leg Glute Bridge | 3-4 | 6-8 reps per side | Glutes & Ham |
| Curtsy Lunges | 3-4 | 6-8 reps per side | Glutes & Ham |
| Single-leg Calf Raises | 3-4 | 15-20 reps per leg | Gastrocnemius |
Intermediate
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Cossack Squat | 3-4 | 10-12 reps per leg | Quads & Adductors |
| Single Leg Deadlift | 3-4 | 5 reps per leg | Hamstrings |
| Single Leg Glute Bridge | 3-4 | 6-8 reps per side | Glutes & Ham |
| Static Pigeon Stretch | 3-4 | 15 seconds per side | Legs & Hips |
| Pistol Squats | 3-4 | 6-8 reps per leg | Thighs & Abs |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Pistol Squats | 3-4 | 10 per leg | Lower Body |
| Sissy Squats | 3-4 | 10-12 | Quads |
| Skater Squats | 3-4 | 10 per leg | Thighs & Glutes |
| Single-leg Glute Bridge | 3-4 | 30-40 | Glutes & Hamstrings |
Day 7 – Core Strength & Endurance
Beginners
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Mountain Climber | 3-4 | 20-40 seconds | Abdominals |
| Russian Twists | 3-4 | 10 reps per side | Obliques |
| Reverse Crunches | 3-4 | 12-15 reps | Lower Abs |
| Hollow Body Hold | 3-4 | 10-20 seconds | Abdominals |
| Lateral Plank | 3-4 | 20-second/side | Obliques |
Intermediate
| Exercise | Sets | Activity | Target Muscle |
|---|---|---|---|
| Hanging Knee Raises | 3-4 | 15-20 reps | Lower Abs |
| Floor Windshield Wipers | 3-4 | 10 reps per side | Obliques |
| Single Leg Tuck-up | 3-4 | 10 reps per side | Lower Abs |
| Hollow Body Hold | 3-4 | 15-20 seconds | Abdominals |
| Bird Dog Plank Pose | 3-4 | 10-sec hold each | Abs & Back |
Advanced
| Exercise | Sets | Reps | Target Muscle |
|---|---|---|---|
| Hanging Toes to Bar | 3-4 | 10-15 | Abs & Hips |
| Dragon Flag | 3-4 | 6-8 | Core & Upper Body |
| Hanging L Sit | 3-4 | 10-20 seconds | Abs & Hips |
| Bicycle Crunches | 3-4 | 10-12/side | Abdominals |
| Side Plank with Leg Lift | 3-4 | 20 reps per side | Abs & Shoulder |
Frequently Asked Questions (FAQs)
Is it okay to train 7 days a week?
This 7-day calisthenics plan alternates between different body parts and focuses on strength, mobility, and endurance on different days, allowing you decent active recovery between sessions, so it is fine to follow. Still, if you feel fatigued, get 1-2 rest days per week or replace a strength day with light activity like walking or yoga.
What should I do if I miss a day in the 7-day plan?
Missing a workout is normal when you follow a 7-day routine. I suggest performing 3-4 exercises from your missed workout and 3-4 exercises from your current day to cover up your previous missed workout.
How do I progress from one level to the next?
Increase reps, sets, or exercise difficulty (such as moving from incline push-ups to standard push-ups), whether you want to level up or make your workout more challenging.
What if I don’t have access to a pull-up bar or dip bars?
Substitute with alternatives like doorway rows (under a table), resistance band pull-downs, or chair dips. Focus on exercises that don’t require equipment, like push-ups or squats.
Do I have to take supplements to get the most out of this 7-day plan?
Generally, supplements like protein powder and creatine are good for recovery and performance. These two are also safe for most people. However, I still suggest checking it out with a nutritionist before taking any supplements.
