Calisthenics Workout List For Each Muscle (PDF)

Finding a complete list of calisthenics workouts can be difficult as there is not much relevant information available. That’s why I’ve gathered a full calisthenics workout list (with PDF) in one place so that you can use it to create a routine for yourself.

I’ve categorized each exercise based on type, difficulty, and muscle group. So if you’re a beginner, you can choose workouts from the beginner-level movement.

And if you’re an intermediate or advanced, you can save exercises based on your fitness level.

Doing calisthenics exercises beef up your strength, improve mobility and flexibility, and help you build a shredded physique.

However, if you want to bulk up your muscle mass, you’ll need to lift weights because calisthenics may not be as effective as weight training for bodybuilding.

You can directly jump onto a specific list using the links in the table of content below.

Related: Calisthenics Full Body Workout, Routine, And PDF

List of Calisthenics Full Body Workout

Let’s find out a complete list of calisthenics workouts that can help you create a full-body calisthenics workout plan for yourself.

Calisthenics Workout List Muscle Group Wise

Let’s take a look at the complete calisthenics workout list based on the several muscle group.

Chest

1. Normal push-up
2. Wide arm push-up
3. Incline pushup
4. Decline pushup
5. Bar Dips
6. Negative Push Up
7. Staggered Push-Up
8. Ring Pushup

Shoulder

1. Decline pushup
2. Pike pushup
3. Handstand Push-ups
4. Dive Bomber Push-ups
5. One-Arm push-Up
6. Shoulder Tap
7. Planche
8. Elevated Inverted Rows

Arms

1. Bench Dips
2. Bar Dips
3. Pseudo planche
4. Triangle Pushup
5. Floor Ring Dips
6. Ring Pushup
7. Chin-ups
8. Ring Chin Ups
9. Underhand Inverted rows
10. Knuckle pushup
11. Shoulder Tap
12. Planche
13. Australian Pull-Ups
14. Ring Row
15. Elevated Inverted Rows
16. Negative Pullup

Back

1. Pull-up
2. Inverted rows
3. Muscles up
4. Front lever
5. Chin-ups
6. Bird Dog Plank
7. Australian Pull-Ups
8. Ring Row
9. Elevated Inverted Rows
10. Negative Pullup
11. L Pull-Up
12. Ring Chin Ups

Abdomen and Oblique (Core)

1. Floor Windshield Wipers
2. Hanging Leg Raises
3. Crunches
4. Plank
5. Russian Twist
6. Bird Dog Plank
7. Front lever
8. L Pull-Up
9. Hollow Body Crunch
10. Hanging Knee Raises
11. L-Sit
12. Single-Leg Tuck-up
13. Dragon Flag
14. Kneeling Ab Wheel Rollout
15. Hanging Windshield Wiper

Quadriceps

1. Shuttle runs
2. Standard Squat
3. Pistol Squat
4. Lunges
5. Jump Squats
6. Box or Bench Jump
7. Lateral Lunges
8. Wall Sits

Hamstrings

1. Pistol Squat
2. Lunges
3. Lateral Lunges
4. Nordic Hamstring Curl

Glutes

1. Wall Sits
2. Glute Bridge
3. Glute Kickback

Calves

1. Calf raises

Calisthenics Exercises List Ranking From Beginner to Advanced Level

Beginner

1. All Knee Pushup
2. Incline pushup
3. Normal push-up
4. Bench dips
5. Chin-ups
6. Inverted rows
7. Floor Windshield Wipers
8. Crunches
9. Plank
10. Standard Squat
11. Lunges
12. Bird Dog Plank
13. Jump Squats
14. Ring Row
15. Hanging Knee Raises
16. Lateral Lunges
17. Calf raises
18. Wall Sits
19. Floor Ring Dips
20. Glute Bridge

Intermediate

1. Wide arm push-up
2. Decline pushup
3. Pull-up
4. Bar Dips
5. Negative Push Up
6. Pike pushup
7. Dive Bomber Push-ups
8. Staggered Push-Up
9. Pseudo planche
10. Knuckle pushup
11. Hanging Leg Raises
12. Shoulder Tap
13. Russian Twist
14. Shuttle runs
15. Pistol Squat
16. Burpees
17. Australian Pull-Ups
18. Elevated Inverted Rows
19. Negative Pullup
20. Hollow Body Crunch
21. L-Sit
22. Single-Leg Tuck-up
23. Kneeling Ab Wheel Rollout
24. Triangle Pushup
25. Box or Bench Jump
26. Ring Pushup
27. Ring Chin Ups

Advanced

1. Handstand Push-ups
2. One-Arm push-Up
3. Muscles up
4. Planche
5. Front lever
6. L Pull-Up
7. Dragon Flag
8. Hanging Windshield Wiper

Names of Push and Pull Calisthenics Exercise Type

Frequently Asked Questions

Can You Do Calisthenics Workout Everyday?

Yes, you can do calisthenics workouts every day. The frequency of training entirely depends on you.

You can do it two times a week if you like or six days a week, it’s entirely up to you. And there’s no harm in doing calisthenics exercises every day until you don’t push yourself harder.

Can You Build Muscles with Calisthenics?

Yes, you can build muscles with calisthenics, but not significant.

Calisthenics exercises boost muscular strength, increase mobility and flexibility, and help you build an athletic body. Although, they do not build muscles as weight training does.

Is Calisthenics Better Than Weights?

Calisthenics training and weight training both are unalike to each other.

Calisthenics workouts are primarily bodyweight exercises that require little to no equipment. In contrast, weight training requires several types of equipment such as dumbbells, barbells, machines, and weight plates.

Calisthenics workouts are efficient for increasing stability, balance, and flexibility. On the other hand, weight training is more helpful for strength and bodybuilding.

So it depends on your fitness goal; if you want to improve your body movements, you can do calisthenics workouts. And if you’re going to build strength and mass, you can do weight lifting.

Full Body Calisthenics Workout List PDF

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• About
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Murshid Akram

I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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