The ultimate calisthenics workout plan with PDF
Follow the weekly calisthenics workout plan PDF to improve your fitness. All for beginners as well as intermediate programs.
What is calisthenics workout?
Calisthenics is a sort of exercise that utilises the body’s weight without much apparatus. The workouts include pushups and other actions that make use of powerful muscle groups. These exercises are usually carried out slowly by the participants. Strength, flexibility, and coordination are all enhanced by
The 3 basic calisthenics movements
The three basic calisthenics movements are push-ups, squats, and pull-ups. These exercises are considered the foundation of calisthenics training and are a great starting point for beginners. If you master them, you can progress to more advanced exercises and continue to challenge your body.
1. Push calisthenic exercises
Push-ups are a bodyweight exercise that work the chest, shoulders, and triceps.
2. Pull calisthenic exercises
Pull-ups are a bodyweight exercise that work the back, biceps, and forearms.
3. Leg calisthenic exercises
Squats are a bodyweight exercise that work the quadriceps, hamstrings, and glutes.
Calisthenics back workout
The workouts listed below can be performed just with your own body weight.
- Prone Cobra
- Bodyweight Rear Delt Fly
- Scapular Wall Slides
- Scapular Push-Ups
Beginner calisthenics workout plan
This beginner workout plan is designed to help you get started with simple and effective exercises that use your bodyweight as resistance. So, grab a mat and let’s get started!
Calisthenics workout plan for intermediate
This calisthenics workout plan is for you if you’re looking for no-equipment calisthenics workouts you can do at home or outside.
With little to no equipment needed, our plan will assist you in developing strength, balance, flexibility, and muscle growth.
- Day1: Stationary Lunges, Squats, Assisted Pistol Squats
- Day2: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
- Day3: Plank, leg Raises, Limb Lift
- Day4: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
- Day5: Military Push-up, Wise Push-up, Diamond Push-up
- Day6: Skipping, Wall Quadricep Stretch, Standing Hamstring Stretch
- Day7: Chin-up, Pull-Up, Neutral Grip Pull-up
Calisthenics workout plan PDF
FAQ about calisthenics workout
See below for some examples of the various calisthenics you can try.
- Military calisthenics
- Flashy calisthenics
- Street calisthenics
- Aesthetic calisthenics
- Static calisthenics
- Playground calisthenics
Beginners can start calisthenics by first mastering basic bodyweight exercises such as push-ups, squats, and pull-ups. These exercises can be modified to accommodate different fitness levels by adjusting the number of reps and sets, or by using assistive equipment such as resistance bands.
No, it’s not enough. Calisthenics workouts need to be at least 30 minutes to be effective.
If you’re a beginner, 20 minutes of calisthenics is a good starting point, and you can gradually increase the duration and intensity of your workouts.
If you’re looking to build muscle or lose weight, it’s recommended to include at least 30-60 minutes of exercise most days of the week, and to incorporate a variety of exercises and activities to challenge your body.
The response is “sure, of course you can,” to put it briefly. The longer response to the topic of how to gain muscle with calisthenics requires additional context and explanation of why, how, and whether or not building muscle should be your aim. If you want to build muscle, why not try our free 6 Day Gym Workout Plan.
Try these popular workouts that will help you get in shape: