Ultimate Calisthenics Workout Plan with PDF

If you’re a fitness enthusiast who enjoys bodyweight exercises with literally no equipment, then this calisthenics workout program can be a handful for you. In this article, I’m going to hand out a weekly calisthenics workout plan with a PDF that will help you boost your muscular strength, build muscles, and improve mobility and balance.

I’ve shared a couple of calisthenics workout routines based on two fitness levels.

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 plan.

Related: Calisthenics Full Body Workout, Routine, And PDF

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.

Calisthenics training teaches you how to use your body weight to increase strength, mobility, and balance.

You can do calisthenics workouts to improve your physique, fitness, stability, and flexibility.

You may also like: Bodyweight Workout Plan To Get Ripped (WIth PDF)

Who Can Do This Calisthenics Workout Plan?

Whether you’re a male or female, beginner or pro, you can follow one of the two calisthenics workout programs.

You can do this workout plan

  • If you want to improve your flexibity, muscle-cordination, strength, balance and body composition.
  • If you enjoy doing bodyweight exercises,
  • And if you want to burn some good number of calories and boost endurance.

You shouldn’t do

  • If you have any health issue, such as injuries.
  • If you’re pregnannt or on breastfeeding.
Also, check out: Full Bodyweight Workout For Beginners At Home

Summary

Calisthenics-Workout-Program-PDF
man doing a push up

Types of workout routine

  • Calisthenics workout plan for beginners with PDF
  • Calisthenics workout program for intermediate with PDF

The number of training days – 4 days a week for beginners and five days a week for intermediate.

However, depending on your fitness level, you can increase or decrease the number of workout days.

Daily workout duration – 45 to 60 minutes

The ideal interval time between sets -45 seconds to 2 minutes

Articles that’ll help you create an effective calisthenic workout plan:

Beginner Calisthenics Workout Plan (Weekly Routine)

  • 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
Standard Push-UpsChest and Triceps10 x 2
Diamond Pushup
(Kneeling or on toes)
Triceps and Chest10 x 2
Kneeling Pike Push-UpsShoulder and Triceps6 x 2
Bench DipsTriceps10 x 2
SquatQuads15 x 2
LungesQuads and Hams10 x 2
Standing Calf RaisesCalves10 x 2
Beginner Calisthenics Workout Plan

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

ExerciseMuscles WorkedReps
Inverted RowsBack and Biceps8 x 2
Assisted PullupsBack and BicepsAMRAP
Floor IYT RaisesBack and Rear Delt8 x 2
ChinupsBiceps and Back8 x 2
Nordic Hamstring CurlHamstring8 x 2
Single-Leg RDLHamstring and Glute10 x 2
Glutes BridgeGlute10 x 2
PlankCore45-60
seconds
Side PlankCore20-30
seconds
Bird Dog PlankCore20-30
seconds
Calisthenics Workout Plan for beginners

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

ExerciseMuscles WorkedReps
Incline Push-UpsChest10 x 2
Narrow Pushup
(Kneeling or on toes)
Triceps and Chest10 x 2
Kneeling Pike Push-UpsShoulder and Triceps6 x 2
Bench DipsTriceps10 x 2
Squat JumpsQuads15 x 2
Lateral SquatQuads and Hams10 x 2
Standing Calf RaisesCalves10 x 2
Beginner Calisthenics Workout Routine

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

ExerciseMuscles WorkedReps
Inverted RowsBack and Biceps8 x 2
Assisted PullupsBack and BicepsAMRAP
Floor IYT RaisesBack and Rear Delt8 x 2
ChinupsBiceps and Back8 x 2
Nordic Hamstring CurlHamstring8 x 2
Single-Leg RDLHamstring and Glute10 x 2
Glutes ThrustGlute10 x 2
Mountain ClimbingCore20-30
seconds
Reverse CrunchesCore20-30
seconds
PlankCore45-60
seconds
Weekly calisthenics workout program for beginners

Beginner Calisthenics Workout Routine PDF


Calisthenics Workout Program For Intermediate

  • 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
Standard Push-UpsChest and Triceps20 x 2
Parallel Bar DipsTriceps and Chest20 x 2
Pike Push-UpsShoulder and Triceps10 x 2
Handstand/Wall Push-upsShoulder and Triceps10 x 2
Triangle PushupTriceps10 x 2
Squat JumpsQuads20 x 2
Jumping Split SquatQuads15 x 2
Lateral LungesQuads and Hams10 x 2
Standing Calf RaisesCalves10 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
Elevated Inverted RowsBack and Rear Delt10 x 3
ChinupsBiceps and Back10 x 3
Nordic Hamstring CurlHamstring10 x 3
Single-Leg RDLHamstring and Glute10 x 2
Glutes BridgeGlute10 x 2
PlankCore1-2 min
Side PlankCore30-sec
Bird Dog PlankCore15-sec x 2
The intermediate calisthenics workout plan

Wednesday – Full Body

ExerciseMuscles WorkedReps
High kneesFull Body30-sec
BurpeesFull Body10 x 2
Jump SquatFull Body10 x 2
Lateral SquatLower Body10 x 2
Wide Arm PushupChest10 x 2
Bar DipsChest and Triceps15 x 2
Pike PushupShoulder10 x 2
PullupBack and Biceps15 x 2
Floor IYT RaisesBack and Rear Delt8 x 2
ChinupsBiceps and Back15 x 2
Mountain ClimbingCore30-sec
Hanging Leg RaiseCore10 x 2
Hanging Windshield WiperCore10 x 2
PlankCore1-2 min
Side PlankCore20-30
seconds
Hanging Knee RaiseCore 10 x 2
full body calisthenics workout plan

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

ExerciseMuscles WorkedReps
Standard Push-UpsChest and Triceps20 x 2
Narrow Grip PushupChest and Triceps20 x 2
Handstand/Wall Push-upsShoulder 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

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

ExerciseMuscles WorkedReps
PullupsBack and Biceps10 x 3
Inverted RowBack and Biceps10 x 3
Elevated Inverted RowsBack and Rear Delt10 x 3
ChinupsBiceps and Back10 x 3
Nordic Hamstring CurlHamstring10 x 3
Single-Leg RDLHamstring and Glute10 x 2
Glutes BridgeGlute10 x 2
Lying Leg RaisesCore1-2 min
V upsCore30-sec
Hollow Body CrunchCore15-sec x 2
Front and Side PlankCoreDo it as per
your strength

Calisthenics Workout Plan Intermediate PDF


Final Words

Download and use the above calisthenics workout plan PDF based on your fitness level if you like it.

You can increase or decrease the number of sets, repetitions, interval time between sets, and the number of exercises depending on your strength and fitness level.

If you do bodyweight exercises, you can also see the below articles.

Bodyweight CrossFit Workouts (An Ultimate Guide With PDF)
10 Important Benefits Of Bodyweight Exercises
10-Minute Abs Workout That Requires No Equipment
3 Day Full Body Workout At Home (With PDF)

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