4-Week Calisthenics Workout Plan for Women with PDF

Calisthenics Workout Plan for Women

I’ve designed an easy-to-follow yet effective women’s calisthenics workout plan that can tone muscle, increase aerobic fitness, enhance functional strength, and help you achieve better shape with minimal to no equipment.

Whether you’re fifteen or forty, you can try this calisthenics program for a few months to scale your fitness level.

Calisthenics is a bodyweight workout training that involves performing different kinds of exercises, from strength and cardio to balance and flexibility.

You can do calisthenics almost anywhere and at any time; all it requires is a little space, your mood, and some equipment (optional).

Workout Description

Split Type: It will be a total body workout program where you’ll do at least one exercise for every muscle group in every session.

Sessions/week: This routine involves training three times a week, usually on Monday, Wednesday, and Friday.

Program Goal: This women’s calisthenics workout plan will build your foundational strength, improve your functional movements, enhance aerobic fitness, and help you achieve better shape.

Equipment Needed: Most of the calisthenics exercises require no equipment, but having a pull-up bar and dip stands will allow you to perform a variety of exercises.

Training Duration: It will be a four-week routine, but you can follow it as long as you’re ready to move to the next stage.

Skill Require: This training schedule includes exercises from beginner to intermediate level. So, whether you’re a newbie or working out for a while, you can follow this regime for some weeks to scale up or maintain your fitness.

Target Gender: It is primarily designed for females. However, people of any gender can use this routine to improve their fitness

Exercise Type: From strength and cardio to mobility and flexibility, I’ve included various bodyweight calisthenics exercises in this training program. These exercises will enhance your overall fitness and improve your body composition.


If you want to see how to perform all exercises, you can explore the following resources:

4-Week Full Body Calisthenics Workout Plan for Women

women's calisthenics workout plan pdf

Weekly Schedule

  • Monday – Full Body Workout
  • Tuesday – Rest/OFF
  • Wednesday – Total Body Workout
  • Thursday – Rest/OFF
  • Friday – Full Body Workout
  • Saturday – Rest/OFF
  • Sunday – Rest/OFF

Workout Instructions

  • Rep-Set Approach: You’ll do exercises in a circuit. Circuit training involves performing a series of exercises (one after another) with little break between them.
  • Rest Between Exercises: You can take 15 seconds to 1 minute of rest between exercises, depending on your fitness level.
  • Rounds/Session: You can do as many rounds as possible depending on your fitness level but perform at least three.
  • Warm-up: Start your workout with a few minutes of dynamic stretching to prepare your muscles for strength exercises.

Example of Warm-up Exercises:

  • Warm-up 1: Arm Circles, Jumping Jacks, Scapular Push Up, and Quad Stretch (Perform three sets of 10 to 15 seconds per each exercise)
  • Warm-up 2: Shoulder Dislocates, Wrist Rocks, Cat Cow, Ankle Hop, and High Knees (10-15 seconds per exercise x 3)
  • Warm-up 3: Jumping Jack, Mountain Climber, Cat Camel, Fire Hydrant, and Shoulder Roll (10-15 seconds per exercise x 3)

Week 1 – The Foundational Five

The first week involves performing five exercises in each training session that will progress your foundational strength.

Monday

ExerciseTarget MusclesActivity
Standard SquatQuadriceps10 reps
Kneeling PushupChest and Shoulder10 reps
Superman PullBack and Shoulder10 reps
Glute BridgeGlute and Hamstring5 reps/leg
PlankCore30-45 seconds

Wednesday

ExerciseTarget MusclesActivity
Front LungesThighs5 reps/leg
Incline PushupChest and Shoulder10 reps
Floor IYT RaiseBack and Shoulder10 reps
Bench dipsTriceps10 reps
Side PlankObliques15-sec/side

Friday

ExerciseTarget MusclesActivity
Archer SquatsLegs5 reps/side
Dive-Bomber Knee Push-upChest and Shoulder10 reps
Australian Pull-upBack and Shoulder10 reps
Calf RaiseCalves10 reps
Reverse CrunchesAbs10 reps

Week 2 – Super Six

You’ll do six exercises in each session during the second week of this program. These exercises will bolster your muscular strength and improve balance and flexibility.

Monday

ExerciseTarget MusclesActivity
Air SquatLegs10 reps
Negative Push-UpUpper Body6 reps
Front PlankAbs30-second
Chin-ups/Floor IYT RaiseBiceps/BackAMRAP
Reverse LungesLower Body6 reps/leg
Flutter KicksAbs15-second

Exercise Note:

  • Try to perform chin-ups as many reps as possible, even partial ones. However, if you do not have a pull-up bar, then do floor IYT raises.

Wednesday

ExerciseTarget MusclesReps
Squat JumpsLegs8-10
Kneeling Triangle Push-upChest & Triceps8-10
Inverted RowBack & Shoulder10-12
Glute BridgeGlute10-12
Bench DipsTriceps10-12
Hanging Knee Raises/V-sit holdCore8-10

Friday

ExerciseTarget MusclesReps
Drop SquatLegs8-10
Dive Bomber Push-upUpper Body8-10
Chin-upsBiceps and BackAMRAP
Lateral LungesLower Body8-10/leg
Reverse CrunchesCore10-12
Bench DipsTriceps10-12

Week 3 – Splendid Seven

The third week of this female calisthenics workout plan involves performing seven exercises that work throughout the body and help build strength, endurance, and mobility.

Monday

ExerciseTarget MusclesActivity
Crab WalkFull Body10 steps back & forth
Superman PullBack10 reps
Negative PushupsUpper Body10 reps
Sit-upsAbsAMRAP
Chin-upsBicepsAMRAP
Standing Calf RaiseCalves10-12 reps
PlankCore45 seconds

Wednesday

ExerciseTarget MusclesReps
Bear CrawlFull Body8-10 (back & forth)
Dive Bomber Push-upChest & Triceps8-10
Inverted RowsBiceps and BackAMRAP
Curtsy LungesLegs and Glutes6-8/leg
Bench DipsTriceps10-12
Glute KickbackGlutes8-10/leg
Hanging Knee RaiseCore10-12

Friday

ExerciseTarget MusclesReps
InchwormFull Body8-10
Standard Push-UpsChest & Triceps8-10
Chin-upsBiceps and BackAMRAP
Step-upLegs and Glutes6-8/leg
Plank Triceps ExtensionTriceps10-12
Floor IYT RaisesBack and Shoulder8-10
Lying Leg CurlHamstrings10-12

Week 4 – Energetic Eight

The exercises in the fourth week will be more challenging than the first three ones. There will be a total of eight exercises that target muscles from the upper to the lower body and take your fitness to the next level.

Monday

ExerciseTarget MusclesActivity
Bear CrawlFull Body8-10 reps
Decline PushupsShoulder & Triceps8-10 reps
Flutter KicksAbs15-20 sec
Crab WalkTotal Body30-second
Bench DipsTriceps10-12
Cursty LungesThigh and Glutes6-8/leg
Bird Dog PoseAb, Glute, & Lower Back5 reps/side
Alternating Heel TapOblique10 reps/side

Wednesday

ExerciseTarget MusclesReps
BurpeeFull Body8-10
Pike PushupsShoulder & Triceps8-10
Back and Forth LungesLegs and Core5/leg
Floor IYTWO RaisesUpper Body6-8
Archer PushupsChest8/side
InchwormFull Body8-10
Long Leg MarchGlutes and Abs6/leg
Plank Triceps ExtensionTriceps and Core8-10

Friday

ExerciseTarget MusclesReps
Air SquatQuadriceps12-15
Inverted RowBack and Shoulder10-12
Triangle PushupsTriceps and Chest6-8
Reverse CrunchesCore10-12
Chin-upsBicepsAMRAP
Single-Leg BridgePosterior Chain8-10/leg
Pike Push-UpsShoulder6-8
Single-Leg RDLHamstrings5/leg

Women’s Calisthenics Workout Plan PDF


You can also perform some static stretching exercises at the end of your main workout to ease muscle soreness and enhance your flexibility. If that’s not possible, you can do them on alternate days but try to include isometric stretching exercises in your training program to achieve better results.

My final tip: 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. I’ve linked all the possible exercises you can include in a calisthenics workout plan, so check them out and use them in your customized routine based on your fitness goal.

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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