If you are looking for an ultimate, easy-to-follow, and effective calisthenics and weight training program, I can help you.
In this article, I’ve shared two workout routines. The first one involves performing calisthenics and resistance training separately on alternate days, and the other one combines them both. Depending on your training preference, you can follow one of them to take your fitness to the next level.
Calisthenics mostly involves bodyweight exercises, such as dips, push-ups, pull-ups, and planks, and helps improve strength and mobility and makes your body sculpted and flexible without lifting heavy weights or torturing your heart.
On the other hand, weight training is excellent for strength and muscle development, bolstering your bones and joints, and shaping your physique.
Mixing up both of them can help you become fitter, stronger, and healthier in the long run.
Alternating Calisthenics and Weight Training Split
Workout Type | Hybrid (Weights and Body-weight) |
Split Type | Full Body |
Sessions/week | Six (Calisthenics and Weight 3x each) |
Program Goal | Build a sturdy, sculpted, and flexible body |
Recommended Duration | 8-12 Weeks |
Workout Level | Intermediate |
Target Gender | Both Males and Females |
It’s a six-day split containing three sessions for resistance training and bodyweight calisthenics each.
- Day 1: Weight Training
- Day 2: Calisthenics
- Day 3: Resistance Training
- Day 4: Calisthenics
- Day 5: Strength Workout
- Day 6: Calisthenics
- Day 7: OF
This alternative split allows you to focus on every muscle group and helps you become strong and supple over time.
Before you start your main workout, I suggest performing a couple of cardio exercises to increase body temperature and a few sets of resistance exercises (lightweight) to prepare your muscles for intense training.
Day 1 – Weight Training
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Lat Pull Down | Back | 4 | 20, 15, 12, 10 |
Incline Bench Press | Chest | 4 | 20, 15, 12, 10 |
Leg Press | Quads | 4 | 15-20 |
Overhead Press | Shoulder | 4 | 20, 15, 12, 10 |
Machine Leg Curl | Hamstrings | 4 | 20, 18, 16, 12 |
Instructions for Day 1:
- Increase weight by 5-10% after each set.
- You can do incline bench presses with a barbell or dumbbell or on the Smith machine.
- Take 90 seconds to 3 minutes of interval after each set.
Day 2 – Calisthenics
Perform three to five rounds at your own pace.
Exercise | Target Muscle | Activity |
---|---|---|
Pull-ups | Back | 8-12 reps |
Dips | Chest | 10-15 reps |
Pistol Squat | Legs | 6-8 reps/leg |
Hollow Body Hold | Abs | 10-15 seconds |
Bird Dog Plank | Core | 5 reps, 5-second hold each |
Instructions for Day 2:
- Perform pistol squats with the help of a partner or holding an object if you’re a beginner or find it difficult to do it.
- You can replace any exercise you find difficult.
- You can use a stand, bar, or gymnastic ring to perform pull-ups and dips.
Day 3 – Resistance Training
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Walking DB Lunges | Legs | 3 | 10 on each leg |
Bent-Over Row | Back | 4 | 20, 15, 12, 10 |
High Cable Flies | Chest | 4 | 16. 12, 12, 10 |
Lateral Delt Raises | Shoulder | 4 | 15, 12, 12, 10 |
Reverse Pec Deck Fly | Rear Delt | 4 | 20, 15, 12, 10 |
Instructions for Day 3:
- You can perform bent-over rows with a pair of dumbbells or a barbell, depending on your choice.
- Use dumbbells or a cable machine for lateral raises.
Day 4 – Calisthenics
Perform three to five rounds at your own pace.
Exercise | Target Muscle | Activity |
---|---|---|
Inverted/Ring Rows | Upper Back | 15-20 reps |
Archer Pushup | Chest | 8-10 reps on each side |
Pike Pushup | Shoulder | 10-12 reps |
Single-Leg Tuck-up | Abs | 8-10 reps on each side |
Archer Squat | Legs | 6-8 reps per leg |
Day 5 – Strength Training
Exercise | Target Muscle | Sets | Reps |
---|---|---|---|
Back Squats | Legs | 4 | 20, 16, 12, 10 |
Seated Cable Rowing | Back | 4 | 20, 15, 12, 10 |
Flat Bench Press | Chest | 4 | 16. 12, 12, 10 |
Preacher Curls | Biceps | 3 | 12-15 |
Overhead Extension | Triceps | 3 | 12-15 |
DB Romanian Deadlift | Hamstrings | 4 | 10-12 |
Day 6 – Calisthenics
Perform three to five rounds at your desired intensity.
Exercise | Target Muscle | Activity |
---|---|---|
L-Hang | Abs and Arms | 10-second |
Dive Bomber Push-ups | Chest | 10 reps |
Superman Pull | Back | 15 reps |
V-ups/Reverse Crunches | Abs | 10/20 reps |
Glute Kickback | Legs | 10 reps per side |
Forearm Plank | Core | 1-2 minute |
Combined Calisthenics and Weights Workout Plan
Workout Type | Combined Bodyweight & Resistance Training |
Split Type | Mixed Body Parts |
Rep-Set Scheme | Superset/Pair Set |
Sessions/week | Four |
Duration/Session | 90-minutes |
Program Goal | Develop a firm, flexible, and ripped physique |
Recommended Duration | 12-16 weeks |
Workout Level | Intermediate |
Target Gender | Both Males and Females |
If you need a time-efficient and effective workout plan to develop your fitness and physical appearance simultaneously, you can try this combined calisthenics and weighted workout routine.
It includes four sessions of mixed bodyweight and resistance exercises, allowing you to train half of your body part in one session and half in another.
Here’s a weekly split:
- Monday: Chest, Legs, and Shoulder
- Tuesday: Back, Arms, and Core
- Wednesday: OFF
- Thursday: Legs, Chest, and Shoulder
- Friday: Back, Arms, and Core
- Saturday: OFF
- Sunday: OFF
Perform some dynamic cardio exercises to get your muscles ready for doing the stated workouts.
Monday – Chest, Legs, and Shoulder
Superset | Strength Exercise | Calisthenics | Sets |
---|---|---|---|
1 | Incline Bench Press (12-15 reps) | Pistol Squats (6-8 reps/leg) | 3 |
2 | Leg Press/Hack Squat (10-15 reps) | Pike Push-ups (10-12 reps) | 3 |
3 | High Cable Fly/Butterfly (15-20 reps) | Bar/Ring Dips (10-20 reps) | 3 |
4 | Lateral Delt Raises (12-15 reps) | Curtsy Lunges (10 reps/leg) | 3 |
Tuesday – Back, Arms, and Core
Superset | Strength Exercise | Calisthenics | Sets |
---|---|---|---|
1 | Lat Pull-down (12-15 reps) | Chin-ups (6-8 reps/leg) | 3 |
2 | Seated Cable Row (10-15 reps) | Knee Lifts (10-20 reps) | 3 |
3 | Chest-Supported Row (10-12 reps) | Hollow Body Crunch (10-20 reps) | 3 |
4 | Overhead Triceps Extension | Russian Twist (15-20 second) | 3 |
Thursday – Legs, Chest, and Shoulder
Superset | Strength Exercise | Calisthenics | Sets |
---|---|---|---|
1 | Back Squats (12-20 reps) | Archer Push-ups | 3 |
2 | Dumbbell Cluster (10-12 reps) | Skater Squats | 3 |
3 | Machine Leg Curl | Ring Push-ups | 3 |
4 | Rear Delt Flies | Glute Kickbacks | 3 |
Sat/Friday – Back, Arms, and Core
Superset | Strength Exercise | Calisthenics | Sets |
---|---|---|---|
1 | Dorian Deadlift (12-15 reps) | Bench/Floor Ring Dips (6-8 reps/leg) | 3 |
2 | Cable Lat Pullover (10-15 reps) | Single-leg Tuck-up (8-10 reps/side) | 3 |
3 | Preacher Curl (12-15 reps) | Ab Wheel Rollout (8-10 reps) | 3 |
4 | Rope Press-down (12-15 reps) | Side Plank (30-sec hold/side) | 3 |
Download The Calisthenics and Weight Training Program PDF
Download one of the programs if you want an integrated calisthenics and weighted exercise regime.
These routines will allow you to train in an organized fashion, help you achieve your best shape, and enhance your overall fitness.
You can also make desired changes to these plans to suit your fitness level and goal.
Here are some more exercises you can include in your training:
- Calisthenics Exercises List for Each Muscle Group
- The 50 Best Compound Exercises of All Time
- The Ultimate List of Isolation Exercises for Muscle Building
Important Note: Avoid if you have any health issues or are unable to decide whether it’s for you or not.
A final suggestion: Creating a workout program that can fit all fitness enthusiasts isn’t possible. So, if you need a perfect program, you’ll have to customize it according to your needs.