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?
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
- If you have any health issues, such as injuries.
- If you’re pregnant or breastfeeding.
- If you want to beef up muscle mass like a bodybuilder or gain ultimate strength like a powerlifter.
Beginner Calisthenics Workout Plan (Weekly Routine)
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
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Hindu Pushups | Upper Body | 10 x 2 |
| Bench Dips | Chest and Triceps | 10 x 2 |
| Triangle Pushup | Triceps and Chest | 10 x 2 |
| Lateral Lunges | Shoulder and Triceps | 5/side x 2 |
| Shoulder Taps | Upper Body | 10 x 2 |
| Inchworm | Full Body | 10-sec x 2 |
| Drop Squat | Legs | 10 x 2 |
| Standing Calf Raise | Calves | 10 x 2 |
Tuesday – Back, Biceps, Core, Hamstrings, and Glutes
| Inverted Row | Back and Biceps | 8 x 2 |
| Superman Pull | Back | AMRAP |
| Floor IYT Raises | Back and Rear Delt | 8 x 2 |
| Chin-ups | Biceps and Back | 8 x 2 |
| Single-leg Ham Bridge | Hamstring | 10/side x 2 |
| Glute Kickback | Glute | 10/side x 2 |
| Plank | Core | 45-sec x 2 |
| Side Plank | Core | 20-sec/side x 2 |
| Reverse Crunches | Core | 10 x 2 |
Thursday – Chest, Shoulder, Triceps, Quadriceps, and Calves
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Incline Pushup | Chest | 10 x 2 |
| Standard Push-Ups | Triceps and Chest | 10 x 2 |
| Kneeling Pike Pushups | Shoulder and Triceps | 6 x 2 |
| Plank to Tricep Extension | Tricep | 10 x 2 |
| Bench Dips | Triceps | 10 x 2 |
| Step-up | Quads & Glutes | 15 x 2 |
| Reverse Lunge | Quads and Hams | 10 x 2 |
| Calf Raises | Calves | 10 x 2 |
Friday – Back, Biceps, Core, Hamstrings, and Glutes
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Chinups | Back and Biceps | AMRAP |
| Bear Crawl | Upper Body | |
| Assisted Pullups | Back and Biceps | AMRAP |
| Floor IYT Raises | Back and Rear Delt | 10 x 3 |
| Superman Pull | Back | 10 x 2 |
| Single-Leg Bridge | Hamstring | 10/side x 2 |
| Glute Kickback | Glute | 10/side x 2 |
| 10-min Abs Workout | Core | – |
Beginner Calisthenics Workout Plan PDF
Calisthenics Workout Program For Intermediate
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
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Hindu Pushups | Upper Body | 10 x 2 |
| Standard Pushup | Chest | 10 x 2 |
| Bar Dips | Triceps and Chest | 10 x 3 |
| Pike Push-Ups | Shoulder and Triceps | 10 x 3 |
| Bench Dips | Triceps | 10 x 2 |
| Cursty Lunges | Quads | 10 x 2 |
| Standard Squat | Quads | 15 x 2 |
| Step-up | Quads and Hams | 10 x 2 |
| Standing Calf Raises | Calves | 15 x 2 |
Tuesday – Back, Biceps, Core, Hamstrings, and Glutes
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Pullups | Back and Biceps | 10 x 3 |
| Inverted Row | Back and Biceps | 10 x 3 |
| Chinups | Biceps and Back | 10 x 3 |
| 45-Degree Hip Extension | Hamstring | 10 x 3 |
| Single-Leg RDL | Hamstring and Glute | 10 x 2 |
| Glutes Bridge | Glute | 10 x 2 |
| 15-minute Core Workout | Core | – |
Wednesday – Full Body
5-minutes Warm-up
| Exercise | Activity |
|---|---|
| Jumping Jacks | 15-sec |
| High knees | 30-sec |
| Mountain Climber | 20-sec |
| Burpees | 10 reps |
| Shoulder Tap | 10 taps/side |
| Jump Squat | 10 reps |
30-minute Strength Workout
| Exercise | Reps |
|---|---|
| Lateral Squat | 10 x 2 |
| Wide Arm Pushup | 10 x 2 |
| Bar Dips | 15 x 2 |
| Bulgarian Split Squat | 10/side |
| Pike Pushup | 10 x 2 |
| Back and Forth Lunges | 10/side |
| Pullup | 15 x 2 |
| Pistol Squat | 10/side |
| Floor IYT Raises | 8 x 2 |
| Chinups | 15 x 2 |
| Hanging Leg Raise | 10 x 2 |
| Plank | 1-2 min |
10-min Cool Down Stretching
| Exercise | Activity |
|---|---|
| Bird Dog Pose | 10-sec/side x 2 |
| Downward Facing Dog | 30-sec x 2 |
| Upward Facing Dog | 30-sec x 2 |
| Seated Bend Forward | 30-sec x 2 |
| Standing Bend Forward | 30-sec x 2 |
Friday – Chest, Shoulder, Triceps, Quadriceps, and Calves
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Archer Pushup | Chest and Triceps | 20 x 2 |
| Narrow Grip Pushup | Chest and Triceps | 20 x 2 |
| Wall Handstand Push-ups | Shoulder and Triceps | 10 x 2 |
| Bench Dips | Triceps | 10 x 2 |
| Dive Bomber Push-ups | Shoulder and Chest | 10 x 2 |
| Sumo Squat | Quads | 20 x 2 |
| Jumping Split Squat | Quads | 15 x 2 |
| Lateral Lunges | Quads and Hams | 10 x 2 |
| Standing Calf Raises | Calves | 10 x 2 |
Saturday – Back, Biceps, Core, Hamstrings, and Glutes
| Exercise | Muscles Worked | Reps |
|---|---|---|
| Superman Pull | Back | |
| Pullups | Back and Biceps | 10 x 3 |
| Inverted Row | Back and Biceps | 10 x 3 |
| Elevated Inverted Rows | Back and Rear Delt | 10 x 3 |
| Chinups | Biceps and Back | 10 x 3 |
| Archer Squats | Legs | 10 x 3 |
| Lunges to Single Leg RDL | Legs | 10 x 2 |
| Sissy Squats | Legs | 10 x 2 |
| 20-min Core Workout | Core | – |
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
References
- 1The effects of a calisthenics training intervention on posture, strength and body composition – Isokinetics and Exercise Science
