21-Day AMRAP Calisthenics Workout Plan at Home

Calisthenics is a type of training that utilizes your own body weight to develop strength, flexibility, and overall fitness.

It is fun, challenging, efficient, and adaptable. You can do it anywhere, such as at home, in the gym, or outdoors.

In this article, I’ll share an ultimate calisthenics routine for those who train at home with minimal to no equipment.

It will be a 21-day routine based on the AMRAP approach. AMRAP (As Many Rounds or Reps As Possible) is a training style where you do as many repetitions or rounds of specific exercises as you can within a set time limit.

For example, you might have 10 minutes to do as many push-ups, squats, and pull-ups as possible in a cycle (such as 10 push-ups, 10 squats, 5 pull-ups, repeat). You keep going without stopping until the time is up.

It is challenging, but it will help you build endurance, strength, muscle, and mental toughness because you push yourself to keep moving.¹ Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength, and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598, ²6 Reasons To Make AMRAP Workouts Part of Your Exercise Routine – Cleveland Clinic

Program Summary

Exercise Type	Bodyweight Exercises
Workout Style	AMRAP (Circuit Training)
Training Goal​	Build Strength, Endurance, & Mobility
Sessions/Week	4-6 days per week
Duration/Session​	30 minutes
Target Gender​	Male and Female​
Difficulty Level​	Beginner & Intermediate​
Equipment Needed	Dip stand, Mat, etc.

The Best 21-Day AMRAP Calisthenics Workout Routine at Home

This program involves training the entire body four times weekly. Each session will have 1-2 isometric exercises, 1-2 stretching exercises, and 3-4 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	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	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	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	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 get ready for the next day.

Day 8

Exercises	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 9

Exercises	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
Bird Dog Plank	5 reps with 10-sec hold/side	Abs & Lower Back

Day 10

Perform low-intensity cardio, such as walking for a mile, climbing stairs, or bicycling.

Day 11

Exercises	Activity	Target Muscles
Step-ups	10-12/leg	Thighs & Glutes
Single-leg Deadlift	10-12/leg	Posterior Chain
Archer Pushup	10-12/side	Chest & Delts
BW Biceps Curls	10-12/leg	Biceps
Triceps Extensions	15-20 reps	Triceps
V-ups	10-12 reps	Abdominals

Day 12

Exercises	Activity	Target Muscles
One-Arm Push-Up	8-10/side	Upper Body
Skater Squats	8-10/leg	Lower Body
Tuck Front Lever	10-12 reps	Abs and Back
Curtsy Lunges	10 reps/side	Thighs & Glutes
Inverted Rows	12-16 reps	Back & Biceps
Hollow Body Hold	15-20 seconds	Abdominals

Day 13

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 14

Take a full day off. Take a steam bath, ice bath, or massage to recover your muscles.

Day 15

Exercises	Activity	Target Muscles
Inverted Rows	15-20 reps	Biceps & Back
Bar Dips	15-20 reps	Chest & Triceps
Standing Bird Dog	5 reps of 5 seconds hold/side	Full Body
Sissy Squats	8-12 reps	Quadriceps
Floor L-Sit	15-20 hold	Abs & Arms
Single-leg Glute Bridge	10 reps on each side	Glutes & Hams

Day 16

Exercises	Activity	Target Muscles
Negative Push Up	10-12 reps	Chest
Skater Squats	6-8 reps per leg	Quads & Hamstrings
Floor IYT Raises	6-8 reps	Shoulders & Back
Pike Pushup	8-12 reps	Shoulder & Tris
Single-Leg Tuck-up	10 reps per side	Abdominals
Forearm Plank	1-minute	Abs & Shoulders

Day 17

Exercises	Activity	Target Muscles
Pistol Squat	6-8 reps per leg	Quads & Hamstrings
Prone Superman Row	10-12 reps	Back
Dive Bomber Push-ups	10-12 reps	Chest & Triceps
Lateral Lunges	8-10 reps per leg	Adductors & Quads
Bird Dog Plank	15-20 seconds per side	Core & Lower Body
Staggered Pushup	10 reps on each side	Chest, Delts, & Triceps

Day 18

Take a day off from calisthenics workout, but walk at least 6000 steps.

Day 19

Exercises	Activity	Target Muscles
Wall Sit	30-45 seconds hold	Lower Body
Bulgarian Split Squat	8-10 reps per side	Quads & Glutes
Bar or Chair Dips	15-20 reps	Triceps & Delts
Inverted Rows	8-12 reps	Upper Back
Russian Twists	10 reps per side	Abdominals
Sit-ups	10-15	Abdominals

Day 20

Exercises	Activity	Target Muscles
Push-up to Knee Taps	10 reps per side	Chest & Abs
Sit Outs	10 reps per side	Abs and Arms
Sphinx Push-ups	10-15 reps	Triceps
Bulgarian Split Squat	10 reps per leg	Adductors
Standing Calf Raises	20-30 reps	Calves
Floor Windshield Wipers	6 reps per side	Abs and Hips

Day 21

Rest and repeat from day 1. Increase the exercise intensity, reduce rest time between exercises, and replace easy exercises with advanced ones.

Frequently Asked Questions (FAQs)

Download This Calisthenics Circuit Workout PDF

References

• 1
  Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, Rubio-Arias JÁ. Effects of Resistance Circuit-Based Training on Body Composition, Strength, and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis. Biology (Basel). 2021 Apr 28;10(5):377. doi: 10.3390/biology10050377. PMID: 33924785; PMCID: PMC8145598
• 2
  6 Reasons To Make AMRAP Workouts Part of Your Exercise Routine – Cleveland Clinic