Calisthenics is a kind of training that uses your own body weight to build strength, flexibility, and fitness.
It is fun, challenging, efficient, and adaptable. You can do it anywhere, such as at home, in the gym, or on the ground.
Although I’ve already designed multiple calisthenics training plans, I’ll share a fresh calisthenics routine in this article, based on The AMRAP approach.
AMRAP in training means As Many Rounds As Possible or As Many Reps As Possible. Both terms are used frequently in different training styles, including Calisthenics.
This calisthenics training program combines two approaches. For example, you’ll complete a circuit of four to five exercises. You will try to do each exercise as many times as you can or hold it for as long as you can and aim to complete as many rounds as possible within a set time limit.
It is challenging but will help you build endurance, stability, and muscle mass without using fancy gym equipment.
Program Summary
| Training Style | Bodyweight Calisthenics Training |
| Rep-set Approach | AMRAP |
| Workout Goal | Build Strength, Endurance, & Mobility |
| Sessions/Week | 4-6 days per week |
| Duration/Session | 30-45 minutes |
| Target Gender | Male and Female |
| Difficulty Level | Beginner & Intermediate |
| Equipment Needed | Dip stand, Mat, Rings, Pull-up bar, etc. |
Program A: 30-minute Calisthenics AMRAP Workout for Beginners
This program involves training the entire body four times weekly. Each session will have one isometric exercise, one stretching exercise, and three isotonic exercises, such as pull-ups and dips.
Instructions: Perform each exercise (at a low to moderate heart rate) till failure (if that doesn’t feel challenging, progress exercises proprioceptively). Rest for 30-60 seconds between movements. Repeat as many times as possible in 30 minutes.
5-minute Warm-up: World’s Greatest Stretch (5 twists per side with 5 seconds hold on each side), 10 deep and slow squats, 10 slow and deep push-ups, and 30-second jumping jacks. Perform these exercises every day before starting the main workout.
Day 1
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Wall Sit | 20-30 seconds hold | Quads & Glutes |
| Push-ups | 6-12 reps | Chest & Triceps |
| Inverted Rows | 6-15 reps | Back & Biceps |
| Forearm/Straight Arm Plank | 30-60 seconds hold | Abs & Shoulders |
| Straight Arm Side Plank | 15-20 seconds per side | Obliques, Lower Back, & Shoulders |
Day 2
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Bodyweight Lunges | 10-15 reps per leg | Quads, Glutes, & Hamstrings |
| Supported One-leg Deadlift | 8-10 reps per side | Hamstrings & Lower Back |
| Negative Push Up | 6-8 reps | Chest and Arms |
| Bench dips | 12-18 reps | Triceps |
| Bodyweight Curl | 8-12 reps | Biceps |
| Deadbug Hold | 15-20 seconds hold | Abdominals |
Day 3
It is your rest day but don’t just sit at home. Perform low-impact cardio, such as walking for a mile, climbing stairs, or bicycling.
Day 4
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Incline Close Grip Push-up | 10-20 reps | Triceps & Chest |
| *Step-up | 8-10 reps per leg | Lower Body |
| Lying Superman Row | 12-20 reps | Back and Delts |
| Reverse Crunches | 10-15 reps | Lower Abs |
| Glute Bridge | 8-12 reps | Glutes |
| Forearm Arm Plank | 30-60 seconds hold | Abs & Shoulders |
| Straight Arm Side Plank | 15-20 seconds per side | Abs, Delts, & Lower Back |
*Step-up: Start with a single leg, then do alternating step-ups, and gradually increase the height as well.
Day 5
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Sky Squat Reach Stretch | 10-15 reps per side | Full Body |
| Chin-ups (Self or Assisted) | 6-10 reps | Biceps |
| Assisted Bar Dips | 10-12 reps | Triceps |
| Squats | 15-20 reps | Legs |
| Towel Rows | 10-15 reps | Back |
| Hanging Knee Raises | 6-12 reps | Abs |
Day 6
This is your second rest day. You can take a break from your entire training or try the medium-intensity 20-minute cardio. It will enhance your endurance and help you do better during calisthenics exercises.
Day 7
Allows your muscles to relax and start fresh from day 1.
Program B: 4x Weekly AMRAP Calisthenics Workout Plan for Experienced
This program involves performing 8-9 exercises per session. These exercises hit all the major muscle groups and help build a strong, flexible, and functional body.
You can also perform light to moderate-intensity cardio on rest days to enhance your cardiovascular fitness.
Instructions: Perform each exercise at a normal pace till failure (or for the recommended times/reps). Rest for 30-60 seconds between movements. Repeat as many rounds as possible in 45 minutes.
5-minute Warm-up: World’s Greatest Stretch (5 twists per side with 5 seconds hold on each side), 10 deep and slow squats, 10 strict inverted rows, 10 slow and deep push-ups, and 10-15 burpees. Perform these exercises every day before starting the main workout.
Day 1
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Inverted Rows | 15-20 reps | Back |
| Squats | 30-40 reps | Legs |
| Bar Dips | 15-20 reps | Triceps & Chest |
| Hanging Knee to Chest | 10-15 reps | Abdominals |
| Push-ups | 20-30 reps | Chest |
| Reverse Lunges | 10-15/leg | Lower Body |
| Pull-ups | 10-15 reps | Back |
| Forearm Plank | 1-1.5 minute | Abdominals |
Day 2
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Straight Bar Dips | 10-12 | Upper Body |
| Pistol Squat | 8-10/leg | Lower Body |
| Chin-up | 12-15 reps | Biceps & Back |
| Tuck Ups | 10-12 reps | Abdominals |
| Pike Pushup | 12-15 reps | Shoulders & Tris |
| Lateral Squats | 12-15/leg | Adductors |
| Ring/Towel Row | 15-20 reps | Back & Biceps |
| Bird Dog Plank | 5 reps with 10-sec hold/side | Abs & Lower Back |
Day 3
Perform low-intensity cardio, such as walking for a mile, climbing stairs, or bicycling.
Day 4
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| Ring Chin Ups | 8-14 reps | Biceps |
| Ring Pushup | 10-15 reps | Chest |
| Ring Dips | 10-15 reps | Triceps |
| Step-ups | 10-12/leg | Lower Body |
| Single-leg Deadlift | 10-12/leg | Lower Body |
| Archer Pushup | 10-12/side | Upper Body |
| Bulgarian Split Squat | 10-12/leg | Lower Body |
| Ring/Towel Row | 15-20 reps | Lower Body |
| V-ups | 10-12 reps | Abdominals |
Day 5
| Exercises | Recommended Activity | Target Muscles |
|---|---|---|
| One-Arm Push-Up | 8-10/side | Upper Body |
| Skater Squats | 8-10/leg | Lower Body |
| Ring Row | 12-15 reps | Biceps & Back |
| Tuck Front Lever | 10-12 reps | Abdominals |
| Archer Pushup | 12-15/side | Shoulders & Tris |
| Sissy Squats | 8-12 reps | Adductors |
| Ring/Towel Row | 12-16 reps | Back & Biceps |
| L-Sit | 15-20 hold | Abs & Arms |
Day 6
This is your second rest day. Rest or perform medium-intensity 20-minute cardio. It will improve your stamina and enhance your performance during calisthenics training.
Day 7
Take a full day off. Take a steam bath, ice bath, or massage to recover your muscles.
Frequently Asked Questions (FAQs)
What is an AMRAP calisthenics workout?
An AMRAP calisthenics workout involves performing a series of bodyweight exercises (like push-ups, pull-ups, or squats) for as many rounds or reps as possible within a defined time.
What are the benefits of AMRAP calisthenics workouts?
AMRAP Calisthenics helps improve muscular endurance and cardiovascular fitness, increases fat burning, and mental toughness. They’re time-efficient, require no equipment, and can be scaled for all fitness levels.
Can AMRAP calisthenics help build muscle?
Yes, it helps build muscle and endurance simultaneously. You need to increase the number of reps or rounds and decrease rest time over time to stimulate muscle growth. However, don’t expect to see muscle growth like bodybuilders.
How do you track progress in AMRAP workouts?
Record the number of rounds or reps completed in the set time. Over weeks, aim to increase reps, rounds, or exercise difficulty while maintaining good form.
Can AMRAP calisthenics help with weight loss?
Yes, the high intensity burns calories and boosts metabolism. Combine with a low-calorie diet plan for effective weight loss, as exercise alone isn’t enough.
How do you avoid burnout during AMRAP workouts?
Prioritize form over speed, take rests (10-15 seconds) when needed, and lower the number of reps per exercise if that feels too much. Gradually increase intensity as your stamina improves.
