I’ve created an ultimate calisthenics 5 day workout plan to help improve your strength, balance, and flexibility, and shape your physique.
If you’re looking for an easy-to-follow and effective calisthenics program that can level up overall fitness without equipment, save this routine.
PROGRAM Description
| Training Type | Calisthenics |
| Equipment Needed | None |
| Sessions/Week | Five |
| Duration/Session | 30 minutes |
| Split Type | Push, Pull, Legs & Upper-Lower |
| Difficulty Level | Medium (Beginner to Intermediate) |
| Target Gender | Males and Females |
| Recommended Duration | 8-12 weeks |
Types of Exercises: I’ve included various exercises, from strength and cardio to balance and flexibility, to make this workout program fun, challenging, and effective.
Sessions per week: It involves training five days a week (push, pull, legs, upper, and lower body exercises).
Who can follow it: This program is designed for various people, from beginners to experienced. If you want to bolster your base strength and pack on some noticeable muscle mass, follow this routine.
Target gender: Males and Females can both use this routine to level up their fitness and improve their body composition.
Suggested program duration: The longer you perform, the better the result you can expect.
Equipment required: Although calisthenics training requires a pull-up bar, dip stand, and other equipment, this program involves only equipment-free exercises.
Program goal: This workout routine will help you grow your muscular strength, make your body flexible, enhance balance and muscle coordination, and improve posture and physical appearance.
The Best Calisthenics 5 Day Workout Plan (No-Equipment Needed)
Weekly Calisthenics 5 day Split:
- Day 1: Push
- Day 2: Pull
- Day 3: Legs
- Day 4: OFF
- Day 5: Upper Body
- Day 6: Lower Body
- Day 7: OFF
Instructions to follow the workout:
- Warm-up: You can perform 3-5 minutes of low-impact dynamic warm-up to increase your body temperature and heart rate and prepare your muscles to perform calisthenics exercises.
- Rest Between Exercises: You can take rest for as little or as long as you want between exercises. Calisthenics is not cardio. So, the primary focus should be on utilizing your body weight to improve strength, balance, and flexibility.
- Adjustment: Adjust the routine based on fitness level, goal, and preferences.
Day 1 – Calisthenics Push Workout
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Hindu Push-ups | Chest & Shoulders | 3 | 10-12 |
| Declined Push-ups | Shoulder & Triceps | 2 | 15-20 |
| Standard Push-ups | Chest & Triceps | 3 | 15-20 |
| Diamond/Triangle Push-ups | Triceps & Chest | 3 | 12-15 |
| Char/Sofa/Stairs Dips | Triceps | 3 | 15-20 |
Day 2 – Calisthenics Pull Workout
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Lying Superman Row | Lats | 4 | 15-20 |
| Inverted Row (under a table) | Traps & Rhomboids | 4 | 15-20 |
| Lying T Raises/Reverse Fly | Rear Delts & Back | 4 | 15-20 |
| Renegade Row | Lats & Traps | 3 | 10 per side |
| Knee Tucks | Abdominals | 3 | 10-15 |
Day 3 – Calisthenics Legs Workout
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Back and Forth Lunges | Thighs & Glutes | 3 | 10 per leg |
| Squats | Quads & Glutes | 4 | 20-30 |
| Single-leg Glute Bridge | Glutes & Hamstrings | 3 | 8-10 per leg |
| Sissy Squats | Quadriceps | 3 | 8-12 |
| Single Leg RDL | Hamstrings | 3 | 8-10 per leg |
Day 4 – Upper Body Calisthenics Workout
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Spiderman Crawl | Full Body | 3 | 10-15 seconds |
| Declined Push-ups | Shoulder, Chest, Triceps | 3 | 10-20 |
| Bench Dips | Triceps | 3 | 15-20 |
| Floor IYT Raises | Legs and Core | 3 | 5 per leg |
| Renegade Rows | Back and Abs | 3 | 10 per side |
| Front Plank | Abdominals | 3 | 1-minute |
| Side Plank | Side Plank | 3 | 30-second/side |
Day 5 – Lower Body Calisthenics Workout
| Exercise | Target Muscles | Sets | Reps |
|---|---|---|---|
| Skater Squats | Legs and Glutes | 3 | 10-12 |
| Curtsy Lunges | Glutes and Thigh | 3 | 10/leg |
| Pistol Squat/Plie Squat | Thighs and Glutes | 3 | 6/leg or 15 |
| Archer Squats | Quads & Adductors | 3 | 10/leg |
| Nordic Curl | Hamstrings | 3 | 10-12 |
Additional No-Equipment Calisthenics Exercises to Add to Your Plan
Explore and integrate the following exercises in this 5-day calisthenics routine:
- Wide arm pushup
- Hamstring March
- Decline pushup
- Lunges to Single-leg Deadlift
- Negative Push Up
- Renegade Row
- Handstand Pushups
- Spiderman Plank
- One-Arm Pushup
- Shoulder Tap
- Alternate Heel Taps
- Superman Fly
- Knuckle pushup
- Lying Prone Superman Row
- Floor Windshield Wipers
- Dragon Flag
- Hanging Windshield Wiper
- 100 Stretching Exercises
Frequently Asked Questions (FAQs)
Who can follow this program?
This 5-day calisthenics program is easy to follow. It can work for everyone (unless you have an injury), from beginners to experienced, and males to females.
Is this effective for building muscle?
This program can help you build mass if you gradually challenge your muscles with harder variations, higher reps, slower tempo, and shorter rest periods. However, the muscle growth will be limited and will stop at some point, and after that, you need to put additional load on the muscle to stimulate hypertrophy.
How do I increase intensity without weights?
Try harder exercises (such as pike push-ups, pistol squats, handstand, and planche), increase reps and sets per exercise, reduce rest time between sets, and add isometric holds in your exercise plan.
How soon will I see results?
It will take 8-12 weeks to see some visible results if you train consistently and follow a healthy diet plan. The results will start appearing sooner for some people than the others, so have patience and exercise regularly.
The No-Equipment Calisthenics Routine PDF
Download this free PDF and start building your foundational strength at home. This will also prepare you for advanced exercises and scale your fitness to the next level.
