Ultimate Calisthenics Workout Plan with PDF

If you are looking for a calisthenics workout plan that is both challenging and fun, then you’ve come to the right place.

I’ve designed a couple of weekly calisthenics workout routines in this article that will develop your muscular strength, build lean mass, improve balance and flexibility, and help you achieve a better shape.

If you’re a beginner, you can download the first calisthenics workout plan PDF. And if you’re an intermediate, you can download the second one.

But before you download any program, let’s find see why you should do calisthenics and the results you can expect from it.

Why Should You Do Calisthenics Workout?

Beginner Calisthenics Workout Plan (Weekly Routine)
Calisthenics athlete

Calisthenics exercises are fun, challenging, efficient, and adaptable.

You can do them anywhere you like, such as at home, in the gym, or on the ground.

They are mostly bodyweight exercises and require little to no equipment.

They keep your muscles strong as well as flexible, which allows you to perform different tasks more efficiently.

Calisthenics training teaches you how to use your body weight to increase strength, mobility, and balance, which not only helps in your everyday activities, such as pushing and lifting things but also helps you sit long hours and prevents injuries (as they make you flexible).

Who Can Do This Calisthenics Workout Plan?

You can follow this program if you want to

  • Improve your flexibility, muscle coordination, strength, balance, and body composition.
  • Perform bodyweight exercises with little or no equipment.
  • Burn a good number of calories and increase fat loss.

You shouldn’t do

Beginner Calisthenics Workout Plan (Weekly Routine)

Calisthenics workout plan for beginners

This routine will help you build strong, toned muscles and improve your overall strength and fitness level. You’ll be able to perform more difficult calisthenic exercises as well as pull-ups, push-ups, and dips with ease.

Brief info about the workout:

  • Training Frequency a week – 4 days
  • Daily workout duration – 30 to 45 minutes
  • Interval time between sets – 45 seconds to 2 minutes
  • Way to perform exercises: Complete all sets of one exercise before moving on to another.
  • Expected program duration: 12-16 weeks
  • Warm-up: It’s best to perform warm-up exercises for 5 minutes before starting bodyweight strength training.

Schedule

  • Monday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Tuesday – Back, Biceps, Core, Hamstrings, and Glutes
  • Wednesday – Rest
  • Thursday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Friday – Back, Biceps, Core, Hamstrings, and Glutes
  • Saturday – Rest
  • Sunday – Rest

Monday – Push Workout and Legs

ExerciseMuscles WorkedReps
Hindu PushupsUpper Body10 x 2
Bench Dips Chest and Triceps 10 x 2
Triangle PushupTriceps and Chest 10 x 2
Lateral LungesShoulder and Triceps5/side x 2
Shoulder TapsUpper Body10 x 2
InchwormFull Body10-sec x 2
 Drop SquatLegs10 x 2
Standing Calf RaiseCalves10 x 2
Beginner Calisthenics Workout Plan

Tuesday – Back, Biceps, Core, Hamstrings, and Glutes

Inverted RowBack and Biceps8 x 2
Superman PullBackAMRAP
Floor IYT RaisesBack and Rear Delt8 x 2
Chin-upsBiceps and Back 8 x 2
Single-leg Ham BridgeHamstring10/side x 2
Glute KickbackGlute10/side x 2
PlankCore45-sec x 2
Side PlankCore20-sec/side x 2
Reverse CrunchesCore10 x 2
Calisthenics Workout Plan for beginners

Thursday – Chest, Shoulder, Triceps, Quadriceps, and Calves

ExerciseMuscles WorkedReps
Incline PushupChest10 x 2
Standard Push-UpsTriceps and Chest10 x 2
Kneeling Pike PushupsShoulder and Triceps6 x 2
Plank to Tricep ExtensionTricep10 x 2
Bench DipsTriceps10 x 2
Step-upQuads & Glutes15 x 2
Reverse LungeQuads and Hams10 x 2
Calf RaisesCalves10 x 2
Beginner Calisthenics Workout Routine

Friday – Back, Biceps, Core, Hamstrings, and Glutes

ExerciseMuscles WorkedReps
ChinupsBack and BicepsAMRAP
Bear CrawlUpper Body
Assisted PullupsBack and BicepsAMRAP
Floor IYT RaisesBack and Rear Delt10 x 3
Superman PullBack10 x 2
Single-Leg BridgeHamstring10/side x 2
Glute KickbackGlute10/side x 2
10-min Abs WorkoutCore
Weekly calisthenics workout program for beginners

Beginner Calisthenics Workout Plan PDF


Calisthenics Workout Program For Intermediate

A man doing pushup, a part of the Calisthenics Workout Program PDF
push up

Details about the workout:

  • Training Frequency a week – 5 days
  • Daily workout duration – 30 to 45 minutes
  • Interval time between sets – 45 seconds to 2 minutes
  • Way to perform exercises: Perform exercises in a circuit or individually.
  • Expected program duration: 12-16 weeks
  • Warm-up: It’s best to perform warm-up exercises for 5 minutes before starting bodyweight strength training.

Schedule:

  • Monday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Tuesday – Back, Biceps, Core, Hamstrings, and Glutes
  • Wednesday – Full Body
  • Thursday – Rest
  • Friday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Saturday – Back, Biceps, Core, Hamstrings, and Glutes
  • Sunday – Rest

Monday – Chest, Shoulder, Triceps, Quadriceps, and Calves

ExerciseMuscles WorkedReps
Hindu PushupsUpper Body10 x 2
Standard PushupChest10 x 2
Bar DipsTriceps and Chest10 x 3
Pike Push-UpsShoulder and Triceps10 x 3
Bench DipsTriceps10 x 2
Cursty LungesQuads10 x 2
Standard SquatQuads15 x 2
Step-upQuads and Hams10 x 2
Standing Calf RaisesCalves15 x 2
calisthenics workout program Intermediate

Tuesday – Back, Biceps, Core, Hamstrings, and Glutes

ExerciseMuscles WorkedReps
PullupsBack and Biceps10 x 3
Inverted RowBack and Biceps10 x 3
ChinupsBiceps and Back10 x 3
45-Degree Hip ExtensionHamstring10 x 3
Single-Leg RDLHamstring and Glute10 x 2
Glutes BridgeGlute10 x 2
15-minute Core WorkoutCore
The intermediate calisthenics workout plan

Wednesday – Full Body

5-minutes Warm-up

ExerciseActivity
Jumping Jacks15-sec
High knees30-sec
Mountain Climber20-sec
Burpees10 reps
Shoulder Tap10 taps/side
Jump Squat10 reps

30-minute Strength Workout

ExerciseReps
Lateral Squat10 x 2
Wide Arm Pushup10 x 2
Bar Dips15 x 2
Bulgarian Split Squat10/side
Pike Pushup10 x 2
Back and Forth Lunges10/side
Pullup15 x 2
Pistol Squat10/side
Floor IYT Raises8 x 2
Chinups15 x 2
Hanging Leg Raise10 x 2
Plank1-2 min

10-min Cool Down Stretching

ExerciseActivity
Bird Dog Pose10-sec/side x 2
Downward Facing Dog30-sec x 2
Upward Facing Dog30-sec x 2
Seated Bend Forward30-sec x 2
Standing Bend Forward30-sec x 2

Friday – Chest, Shoulder, Triceps, Quadriceps, and Calves

ExerciseMuscles WorkedReps
Archer PushupChest and Triceps20 x 2
Narrow Grip PushupChest and Triceps 20 x 2
Wall Handstand Push-ups Shoulder and Triceps10 x 2
Bench DipsTriceps10 x 2
Dive Bomber Push-upsShoulder and Chest10 x 2
Sumo SquatQuads20 x 2
Jumping Split SquatQuads15 x 2
Lateral LungesQuads and Hams10 x 2
Standing Calf RaisesCalves10 x 2
calisthenics exercise plan

Saturday – Back, Biceps, Core, Hamstrings, and Glutes

ExerciseMuscles WorkedReps
Superman PullBack
PullupsBack and Biceps10 x 3
Inverted RowBack and Biceps10 x 3
Elevated Inverted RowsBack and Rear Delt10 x 3
ChinupsBiceps and Back10 x 3
Archer SquatsLegs10 x 3
Lunges to Single Leg RDLLegs10 x 2
Sissy SquatsLegs10 x 2
20-min Core WorkoutCore

Calisthenics Workout Plan Intermediate PDF


Final Words

Calisthenics is an excellent bodyweight training program that helps improve posture, strength, and body composition without the use of any major training equipment.1 The effects of a calisthenics training intervention on posture, strength and body composition – Isokinetics and Exercise Science

It is a great way to achieve overall fitness, but you need a well-designed and effective workout program.

A good calisthenics workout program helps you work out efficiently and yield maximum results.

That’s why I’ve shared two workout routines in this article, one for beginners and one for intermediate.

So if you’re starting out, follow the first one and if you’ve been working out for a while, follow the latter.

You can also make changes depending on your goal and fitness level. For example, increase or decrease the number of sets, repetitions, interval time between sets, and the number of exercises.

Download the updated PDF

BeginnerIntermediate

References

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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