I’ve designed an ultimate 10-week calisthenics workout plan for building muscle, strength, and aesthetics. This program is for serious fitness enthusiasts who can train consistently and eat healthily. Whether you are male or female, follow this calisthenics routine to improve the shape of your physique and elevate your fitness.
Program Overview
| Exercise Type | Bodyweight |
| Training Type | Calisthenics |
| Program Duration | 10 Weeks |
| Sessions/Week | 4-5 days |
| Duration/Session | 30-45 minutes |
| Split Type | Full-body, PPL, Upper-Lower, & Bro Splits |
| Workout Goal | Build Muscle & Strength |
| Target Gender | Male and Female |
| Experienced Required | Intermediate |
| Equipment Needed | Dip Station, Pull-Bar, etc. |
10-Week Calisthenics Workout Plan to Build Muscle & Strength
This program involves multiple training splits, from full-body and upper-lower to PPL and single-muscle splits. The combination of different splits builds muscle and strength and helps you achieve the best shape over time.
10-week Calisthenics Training Schedule for Hypertrophy:
- Weeks 1-2: Full Body Workout
- Weeks 3-4: Upper-Lower Split
- Weeks 5-6: PPL & UL
- Weeks 7-8: Single Muscle Group Split
- Weeks 9-10: Combined Body Part Split
Example of warm-up exercises you can do before the main workout:
- Kneeling Chest Opener Stretch (upper body)
- Arms Swings (upper body)
- Cat-Cow (upper body)
- Dive Bomber Push-up (upper body)
- Bird Dog (Full body)
- World’s Greatest Stretch (Full body)
- Inchworm (Full body)
- Shoulder Pass Through (Upper body)
- Shoulder Rotation (Shoulder)
- Leg Swings (Lower Body)
- Lying Hip Rotation (Lower Body)
- Single-leg Deadlift (Lower Body)
- Gute Bridge (Lower Body)
- Bear Crawl (Lower Body)
Weeks 1-2: Full Body Workout
This period involves training three days a week. But if you feel it is less, increase the frequency. You are also free to adjust the number of reps and sets, and replace easy exercises with challenging ones.
Monday – Total Body
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Chin-ups | 4 sets till failure | Biceps & Back |
| Push-ups | 4 sets till failure | Chest & Triceps |
| Front Squats | 4 sets of 25-30 reps | Quads & Glutes |
| Reverse Crunches | 4 sets of 10-20 reps | Abdominals |
| Reverse Lunges | 4 sets of 10 reps per leg | Thighs & Glutes |
Instructions:
- Use an underhand grip (palms under the bar) with your hands shorter than shoulder’s width. Pull yourself up at a normal pace but return slowly.
- Keep your body straight with your abs, glutes, and thighs tight for perfect push-ups.
Wednesday – Full Body
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Inverted Rows (on bar or rings) | 4 sets of 15-20 reps | Back & Biceps |
| Sphinx Push Ups | 4 sets of 15-20 reps | Triceps & Abs |
| Bodyweight Curls | 4 sets of 25-30 reps | Quads & Glutes |
| Skated Squats (Self or supported) | 3 sets of 6-8 reps/leg | Thighs & Glutes |
| Side Plank Hold | 3 sets of 30-sec/side | Abs & Shoulders |
Instructions:
- Get under the bar or use rings to perform inverted rows.
- Sphinx push-ups involve extending your arms from forearm to the high plank position.
- Perform bodyweight curls on the bar using an underhand grip.
Friday – Superset
Superset involves performing two exercises back to back, focusing on two different muscle groups. It is a time-efficient approach for building muscle in a short time.
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| 1A Pull-ups | 4 sets till failure | Back & Biceps |
| 1B Bar Dips | 4 sets till failure | Triceps & Chest |
| 2A Goblet Squats | 4 sets of 25-30 reps | Quads & Glutes |
| 2B Declined Push-ups | 4 sets of 10-20 reps | Chest, Delts, & Triceps |
| 3A Calf Raises | 3 sets of 30-40 reps | Calves |
| 3B Sit-ups | 3 sets of 15-20 reps | Abdominals |
Instructions:
- Since the goal here is to gain muscle, rest for 30 seconds to 1 minute between exercises. The rest time allows you to perform more reps than if you take no rest between sets.
- Use a firm object (such as a box or bench) to keep your feet on for declined push-ups.
- Stand on a foot platform so your heels can stay off the floor and you can perform calf raises with a full range of motion.
Weeks 3-4: Upper-Lower Split
This program involves performing upper and lower body on separate days. It has two sessions each for legs and torso, and one session for abs. The five sessions are enough to hit all muscle groups effectively and promote hypertrophy.
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: OFF
- Thursday: Upper Body
- Friday: Lower Body
- Saturday: Abs
- Sunday: OFF
Monday – Upper Body
Superset pull-ups with bar dips and inverted rows with push-ups.
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| 1A Pull-ups | 6-7 sets of 6-12 reps | Back & Biceps |
| 1B Bar Dips | 6-7 sets of 12-15 reps | Chest & Triceps |
| 2A Inverted Rows | 5-6 sets of 12-18 reps | Traps & Rear Delts |
| 2B Push-ups | 5-6 sets of 10-15 reps | Chest & Triceps |
Tuesday – Lower Body
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Front Squats | 6-8 sets of 15-20 reps | Quads & Glutes |
| Glutes Bridge | 4-5 sets of 12-15 reps | Glutes & Lower Back |
| Reverse Lunges | 5-6 sets of 15 reps/side | Thighs & Glutes |
| Calf Raises | 5-6 sets of 20-30 reps | Calves |
Wednesday – Upper Body
Superset pull-ups with bar dips and inverted rows with push-ups.
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| 1A Pike Push Ups | 5-6 sets of 6-12 reps | Shoulder & Triceps |
| 1B Chin-ups (Underhand grip) | 5-6 sets of 6-10 reps | Back & Biceps |
| 2A Bench Dips | 5-6 sets of 12-18 reps | Triceps |
| 2B Chin-ups (Neutral grip) | 5-6 sets of 6-8 reps | Back & Biceps |
Thursday – Lower Body
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Wall Sit | 5-6 sets of 1-minute hold | Quads & Glutes |
| Nordic Curls | 5-6 sets of 10-12 reps | Hamstrings & Abs |
| Skater Squats | 5-6 sets of 5 reps/leg | Thighs & Glutes |
| Side Lunges | 4-5 sets of 8-10 reps per leg | Adductors & Glutes |
Friday – Abdominals
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Hanging Knee Raises | 4-5 sets of 10-20 reps | Abdominals |
| Russian Twists | 3-4 sets of 10 reps/side | Obliques |
| Sit-ups | 5-6 sets of 10-12 reps | Abdominals |
| V Ups | 4-5 sets of 15-sec hold | Abdominals |
Weeks 5-6: PPL & UL
The 5th and 6th week routine is based on the popular 5-day PPL-UL split. It involves doing push exercises on day 1, pull exercises on day 2, leg exercises on day 3, upper body on day 4, and lower body on day 5.
Monday – Push Workout
| Exercise | Sets & Reps | Target Muscle |
|---|---|---|
| Pike Push-Ups | 4 sets of 10-15 | Shoulders & Triceps |
| Diamond Push-Ups | 3 sets of 10-12 | Chest & Triceps |
| Bar Dips | 5 sets of 12-15 | Chest & Triceps |
| Bench/Floor Dips | 4 sets of 10-15 | Triceps |
Tuesday – Pull Workout
| Exercise | Sets & Reps | Target Muscle |
|---|---|---|
| Pull-ups | 5 sets of 6-10 | Back & Biceps |
| Chin-ups | 5 sets of 6-10 | Back & Biceps |
| Inverted Rows | 4 sets of 12-15 | Rear Delts & Trap |
| Biceps Curls | 3 sets of 10-15 | Biceps |
Wednesday – Legs Workout
| Exercise | Sets & Reps | Target Muscle |
|---|---|---|
| Squats | 6-8 sets of 15-20 | Quads & Glutes |
| Lunges | 5-6 sets of 10 per leg | Thighs & Glutes |
| Nordic Curls/Glute Bridge | 4 sets of 12-15 | Hamstrings/Glutes |
| Calf Raises | 5 sets of 20-30 | Calves |
Thursday – OFF
Rest for the entire day or engage in some light cardio, such as brisk walking or stationary biking.
Friday – Upper Body
Superset wide grip pull-up with bar dips and hanging knee raises with bicycle crunches.
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| 1A Wide Grip Pull-ups | 5-6 sets of 6-12 reps | Back & Biceps |
| 1B Bar Dips | 5-6 sets of 12-15 reps | Chest & Triceps |
| 2A Hanging Knee Raises | 5-6 sets of 10-15 reps | Abdominals |
| 2B Bicycle crunches | 5-6 sets of 6-8 reps/side | Abdominals |
Saturday – Lower Body
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Sissy Squat | 4-5 sets of 8-10 reps | Quads & Glutes |
| Archer Squat | 3-4 sets of 10 reps/leg | Quads & Adductors |
| Pistol Squat | 3-4 sets of 6-8 reps/leg | Quads & Abs |
| Back & Forth Lunges | 3-4 sets of 6-8 reps/leg | Thighs & Glutes |
Weeks 7-8: Single Muscle Group Split
This split involves training six days weekly, focusing on every body part individually. It is great for muscle development and improving muscular appearance.
The split for 7th and 8th weeks:
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday: Abdominals
- Sunday: Rest
Monday: Chest
| Exercises | Sets x Reps | Instructions |
|---|---|---|
| Push-ups | 5 x 15-30 | Perform slow & controlled push-ups for maximum engagement. |
| Bar Dips | 5 x 10-20 | Keep your body leaned forward and focus on engaging your chest. |
| Archer Push-up | 3 x 8/side | Perform more reps on the weaker side to improve muscle imbalance. |
| Ring Push-ups (Deficit Push-ups) | 3 x 10-12 | Lower your chest below the elevated surface for a deeper stretch. |
Tuesday: Back
| Exercises | Sets x Reps | Instructions |
|---|---|---|
| Pull-ups | 6 x 6-12 | Lower slowly for maximum lat contraction. |
| Chin-ups | 4 x 6-12 | Use a shoulder-width grip and retract your scapula to activate your lats and traps. |
| Floor IYT Raises | 3 x 8-10 | Lie prone on the mat and lift your arms off the floor in three ways (front, diagonal, and lateral) |
| Inverted Rows | 3 x 10-12 | Pull your shoulder blades down and back and drive your elbows at your sides to feel maximum contraction in your back at the top. |
Wednesday: Legs
| Exercises | Sets x Reps | Instructions |
|---|---|---|
| Squats | 6 x 20-30 | You can use a weighted object to make squats more effective. |
| Front to Back Lunge | 4 x 10/leg | Start with lunging forward, then backward. Complete one set, then repeat on the opposite side. |
| Single-leg Glute Bridge | 3 x 8-10 | Put weight on your hips to make it more effective. |
| Archer Squats | 3 x 10-12 | Shift weight to one leg while extending the other leg straight. Use a dumbbell or a heavy object to make it challenging. |
Thursday: Shoulders
| Exercises | Sets x Reps | Instructions |
|---|---|---|
| Pike Push Ups | 6 x 15-20 | Keep your hands shoulder-width apart, hips high ( body forms a V-shape), and focus on your shoulder while pressing up. |
| Scapula Pull-ups | 4 x 10-12 | Grab the bar with an overhand grip and pull your shoulder blades down and together (retraction and depression) without bending your elbows. |
| Prone T Raises | 3 x 15-20 | Lie with your face down and arms out straight to your sides. Lift your arms off the floor to engage the rear part of your shoulders. |
| Ring or Towel Row | 3 x 15-20 | Adjust the towel in the door and grab each end firmly. Row slowly to engage the rear delts, rhomboids, and traps. |
Friday: Arms
Superset bar dips with chin-ups, bodyweight biceps curls with sphinx push-ups, and neutral grip chin-ups with bench dips.
| Exercises | Sets x Reps | Instructions |
|---|---|---|
| 1A Bar Dips | 4 x 15-20 | Keep your body straight and extend your arms fully. |
| 1B Chin-ups | 4 x 8-12 | Maintain a soft bend in your elbows and pull until your biceps are fully contracted. |
| 2A Bodyweight Curls | 3 x 12-15 | Get under the bar with your arms straight and pull your torso until your biceps are engaged. |
| 2B Sphinx Push-ups | 3 x 15-20 | Get into a forearm plank. Lift your forearms until your arms are straight. |
| 3A Neutral Grip Chin-up | 3 x 6-10 | Grip the bar using a neutral grip with your palms facing each other. |
| 3B Bench Dips | 3 x 15-20 | Place weight on your thighs for additional resistance. |
Saturday: Abdominals
| Exercise Plan | Sets x Reps | Instructions |
|---|---|---|
| Hanging Knee Raises | 4-5 x 10-20 reps | Lift your knees toward your chest without swinging your body. Less swing, better contraction. |
| Russian Twists | 3-4 x 10 reps/side | Twist your torso side to side. Make it more effective by using an additional load. |
| Sit-ups | 5-6 x 10-12 reps | Return your torso slowly to feel more work in your abs. |
| V Ups | 4-5 x 15-20 sec hold | Lift your legs off the floor and keep your body in a V shape. |
Weeks 9-10: Combined Body Part Split
This split mostly involves supersets where you alternate between two exercises. It will allow you to train more muscles in less time.
- Monday: Chest & Quads
- Tuesday: Back, Hamstrings, and Glutes
- Wednesday: Shoulder and Arms
- Thursday: OFF
- Friday: Chest and Back
- Saturday: Abdominals
- Sunday: OFF
Monday: Chest & Quads
| Exercise Plan | Sets x Reps | Target Muscle |
|---|---|---|
| 1A Push-ups | 5-6 sets of 15-30 | Chest & Triceps |
| 1B Squats | 5-6 sets of 20-40 | Quads & Glutes |
| 2A Bar Dips | 5-6 sets of 15-20 | Chest & Triceps |
| 2B Front to Back Lunges | 5-6 sets of 6-8 per leg | Quads & Glutes |
| 3A Archer Push-ups | 3 sets of 10 per side | Calves |
| 3B Sissy Squats | 3 sets of 6-8 per leg | Quads & Glutes |
Tuesday: Back, Hamstrings, and Glutes
| Exercise Plan | Sets x Reps | Target Muscle |
|---|---|---|
| 1A Pull-ups | 5-6 sets of 6-15 | Back & Biceps |
| 1B Glute Bridge | 5-6 sets of 12-15 | Quads & Hams |
| 2A Inverted Rows | 4-5 sets of 15-20 | Back & Biceps |
| 2B Single Leg Deadlift | 5-6 sets of 6-8 per leg | Hamstrings & Lower Back |
| 3A Floor IYT Raises | 3 sets of 10-12 | Back & Shoulder |
| 3B Glute Kickback | 3 sets of 6-8 per leg | Glutes & Lower Back |
Wednesday: Shoulder and Arms
| Exercise Plan | Sets x Reps | Target Muscle |
|---|---|---|
| 1A Pike Push Ups | 5-6 sets of 8-12 | Shoulders & Triceps |
| 1B Bodyweight Biceps Curls | 5-6 sets of 12-15 | Biceps & Upper Back |
| Bodyweight Lateral Raises | 3-5 sets of 10 per side | Middle Deltoids |
| Bench Dips | 3 sets of 15-20 | Triceps |
| Diamond Push-ups | 3 sets of 15-20 | Triceps & Chest |
Thursday: OFF
Rest for the entire day or engage in some light cardio, such as brisk walking or stationary biking.
Friday: Chest and Back
| Exercise Plan | Sets x Reps | Target Muscle |
|---|---|---|
| 1A Deficit Push-ups | 5-6 sets of 15-20 | Chest & Triceps |
| 1B Pull-ups | 5-6 sets of 6-15 | Back & Biceps |
| 2A Inclined Push-ups | 4-5 sets of 15-20 | Chest & Triceps |
| 2B Chin-ups | 4-5 sets of 6-15 | Back & Biceps |
Saturday: Abdominals
| Exercise Plan | Sets & Reps | Target Muscle |
|---|---|---|
| Hanging Knee to Chest | 4-5 sets of 10-20 reps | Abdominals |
| Bicycle Crunches | 3-4 sets of 10 reps/side | Obliques |
| Lying Leg Raises | 5-6 sets of 10-12 reps | Lower Abs |
| Boat Pose | 4-5 sets of 15-sec hold | Abdominals |
Frequently Asked Questions (FAQs)
Can I build muscle with calisthenics alone?
Yes, bodyweight exercises, such as pull-ups, dips, push-ups, rows, squats, and lunges, are enough to build noticeable muscle mass. All you have to do is focus on training consistently, push yourself a little harder every week, and eat a balanced meal to see decent results over time.
How do I make exercises harder to keep building muscle?
You don’t have to do much. I suggest increasing the number of sets and reps and trying harder variations of easy exercises, such as handstand for pike push-ups, ring push-ups for standard push-ups, etc. The primary goal here is to pack on mass, so keep it simple, and as I said earlier, push yourself a little harder every week.
How many rest days do I need?
Rest whenever you feel you’re exercising too much. The rest days help recover your trained muscles and allow you to focus more on your next workouts.
Can beginners follow this 10-week plan?
This program is for intermediate or experienced fitness enthusiasts, not for beginners. If you are new and want to build muscle, explore this calisthenics guide. You’ll also get a free program for yourself.
Download The Calisthenics Hypertrophy Program PDF
Download the free PDF and follow this program for 10 weeks. You can also stick to one split (that responds well to your body) instead of following five different ones.
I’ve included multiple training approaches so that it can keep your workout interesting while helping you build muscle mass.
