Ultimate Calisthenics Workout Plan with PDF (2024)

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.

Contents show

Why Should You Do Calisthenics Workout?

Ultimate Calisthenics Workout Plan with PDF (1)

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)

Ultimate Calisthenics Workout Plan with PDF (2)

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

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

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

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

Beginner Calisthenics Workout Plan PDF

Beginner-Calisthenics-Workout-Routine-PDFDownload

Calisthenics Workout Program For Intermediate

Ultimate Calisthenics Workout Plan with PDF (3)

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

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

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

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

Calisthenics-Workout-Plan-Intermediate-PDFDownload

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

Ultimate Calisthenics Workout Plan with PDF (2024)

FAQs

Can you get ripped with just calisthenics? ›

The simple and short answer is “yes, of course you can”. The longer answer to building muscle with calisthenics needs some more detail and context as to why, how and, we'd also question whether building muscle should or shouldn't be your goal.

What is a good schedule for calisthenics? ›

Three to four workouts per week is enough. For example, Monday, Wednesday, Friday, and Sunday.

Is calisthenics 3x a week enough? ›

'If you are a beginner with little to no training, then 2-3 times per week will be a great start to build strength with adequate recovery. Those who are experienced then you can do calisthenics workouts up to 4-5 times per week.

Is 20 minutes of calisthenics enough? ›

A 20-minute calisthenics workout is enough to build muscle and strength.

What burns fat faster, calisthenics or weights? ›

Calisthenic exercises involve more active movement than lifting weights, so more energy is required to get calisthenic exercises done. As a result, the body burns more calories and sheds more fat in the same amount of time.

Does calisthenics build testosterone? ›

By performing bodyweight squats, push-ups, pull-ups, and sit-ups, you can exercise a range of muscles across your body, growing strength and boosting testosterone. And the best thing about these exercises? You can start at home (today!) and gradually work your way up.

Is 1 hour of calisthenics enough? ›

Including a proper warm-up and stretch, a callisthenics workout can last between 30 minutes and one hour. It's the same as other types of training: the benefits could be lost if longer than an hour, and you might not stress your body into adaptation if too short.

What does a calisthenics physique look like? ›

What has become known as the "calisthenics body" is easily identifiable by a rippled, muscular build, erect posture, balanced development, and no superfluous body fat. Say what you will, that's what really gets people talking!

Should I bulk if I only do calisthenics? ›

Calisthenics is amazing for building functional, full-body muscle but there is a limit to the amount of sheer mass you can gain with calisthenics. Calisthenics will build as much muscle as free weights to a point, but if you want to push past that point then you'll need to train (and eat) like a bodybuilder.

How many rest days for calisthenics? ›

However, most novice exercisers do well with a three-day plan, in which they perform a total body workout on non-consecutive days during the week. As you may gather, this means that four days each week are then dedicated to rest and recovery.

Can you overdo calisthenics? ›

Doing too many exercises, especially if you're just starting out will leave you burnt out and sore every day. If you're training the same muscle groups, such as a full-body workout, leave some rest days in between.

What is the 80 20 rule in calisthenics? ›

The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.

Why are calisthenics guys so ripped? ›

'Calisthenics exercises target multiple muscle groups simultaneously, resulting in a more toned and defined physique. With consistent training, you can build lean muscle mass and improve your body composition.' 'Calisthenics workouts often involve compound movements that work multiple muscle groups at once.

Is 30 too late for calisthenics? ›

But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics. So, is 30 too late for calisthenics? Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.

How long does it take to get ripped with calisthenics? ›

As a newcomer, skinny, but not a beginner in overall fitness, it may take you months to a full year to notice great results. Age is also one variable, and a 20-year-old will have faster results. A background also makes a difference, but it is not the cornerstone.

Can I do calisthenics instead of gym? ›

Calisthenic training is one of the best ways to get and stay fit and strong. You can also build a muscular body and get shredded, training anywhere you can find some space and somewhere to do pull-ups. And it doesn't have to cost you a dime.

Can calisthenics get you a six pack? ›

Yes, calisthenics can indeed help you achieve defined abs. This form of exercise targets various muscle groups, including the core, and promotes overall body strength and fitness (7). Bear in mind that building abs is more than just a matter of exercise.

Should I do calisthenics instead of gym? ›

There is no clear answer as to whether calisthenics or strength training with weights is better or more effective. Rather, both training options have their advantages and are suitable for achieving different goals. It is best to combine both types of training. This way you get the maximum out of your body.

References

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