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The Ultimate 6 Week Calisthenics Workout Plan (with PDF)
If you are looking for equipment-free, calisthenics workouts at home or outdoors for beginners and intermediate individuals alike, then this calisthenics workout plan is for you.
Our system will help you develop strength, balance, flexibility, and muscle growth with little to no equipment required.
We’ve designed two separate weekly calisthenics workout routines as well as their printable PDF counterparts.
These include:
Before we dive in, please take a look at how we define health and fitness. We believe it is an important starting point when taking on any training discipline.
Jump to the workout plans.
Calisthenics Workout Plan In a Nutshell
| Program style | Calisthenics |
| Program duration | 6 weeks |
| Workout duration | 40 mins – 1 hour |
| Scheduling | 4 days per week |
| Goal | Increase strength and power |
| Level | Beginner to intermediate |
| Equipment needed | Bench, pull up bar |
Workout Plan Overview
The two calisthenics workout plan are designed to progressively improve your strength, balance, and mobility.
The plan for beginners will take into account a lack of fundamental skills, so the focus will be on the very basics.
The calisthenics workouts for intermediate athletes will consider the fact that you have a strong foundation in strength and fitness, as well as a familiarity with basic calisthenics exercises.
The intermediate program will consist of relatively high-volume calisthenics workouts in comparison to the beginner version.
The different calisthenics workouts, while designed for different skill levels, have a great degree of overlap and adaptability.
Workout Plan Structure
Each program will consist of a four-day-per-week workout of 40 mins to an hour.
Each lasts for 6 weeks but can be easily extended for several months.
The workout days are structured using training splits. Each split will focus on one of four fundamental movement systems each day.
These systems are
- Upper body push (triceps, front shoulders, and chest)
- Upper body pull (Biceps, rear shoulders, and upper back)
- Core/abs (Abs, Obliques, lower back, and hips)
- Lower body/legs (Quads, calves, hamstrings, and glutes)
This helps you focus on one group at a time for optimised progress and recovery. It’s also great in the sense that it allows you to train consistently throughout each week.
The training days will be separated by an active rest day, meaning training and active rest will alternate day by day. You week will look as follows:
| DAY 1 | Workout |
| DAY 2 | Active rest |
| DAY 3 | Workout |
| DAY 4 | Active rest |
| DAY 5 | Workout |
| DAY 6 | Active rest |
| DAY 7 | Workout |
Active Rest Days
Each workout day will be alternated by an active rest day which will consist of low-intensity steady-state cardio (LISS) and static stretching for no more than 20 seconds per stretch.
It is important to rest so that your body can recover and rebuild, while at the same time it’s necessary to keep your body stimulated and prepared for progress.
The cardio volume will increase day by day with 5-minute increments each day for progressive conditioning.
The cardio component is essential since calisthenics training places heavy energy demands on the muscles, so having efficient oxygen and nutrient delivery system is essential.
It also helps condition your lungs and diaphragm for optimised breathing.
As for static stretching, it is imperative to maintain and improve flexibility and range of motion. This will allow you to graduate to more complex movements as well as limit the risk of injury.
Training Volume Specifications
The training volume should be progressively increased as you cycle through to the next week of training.
For rep-based exercises, we suggest increments of 2 reps with each progressive week, and for time-based exercises, we suggest a weekly increment of 5sec.
For instance, the starting rep range for the intermediate program is 8 reps over 4 sets, with each week, you must increase this by two, meaning the following week will see a rep range of 10 reps over 4 sets.
Where time is concerned, for instance, with isometric exercises like the L-sit, weekly increments of an extra 5 second is recommended.
You should complete a set of each exercise in the workout before taking a break and starting the cycle again. The rest period between cycles is 1 minute.
You won’t need any equipment, except for a set of bars for pull exercises and stable platforms for dips as well as some basics for your cardio active rest exercises. This includes access to cycling equipment (bike or stationary bike), a rowing machine, and a jump/skipping rope.
The different calisthenics workouts are meant to challenge each region of your body separately while giving others the chance to rest and recharge for a full-effort workout.
How To Warm Up For Calisthenics Workouts
A good warm-up is your first line of defense against injury as well as a good way to get ready for action.
For calisthenics, a warm-up routine consists of dynamic stretches where your joints and muscles are stimulated through a full range of motion. It’s also a good way to jumpstart your cardiovascular system, which is essential for efficient energy delivery.
Basically put, take all your major joint systems, especially those that will perform on a specific workout day, and move them through their normal range of function at least ten times each.
We’ve split your warm-up into two body segments, upper body and lower body, to make things easier.
Your warm-up should be specific to the body segment you’ll be training, so the upper body warm-up for upper body days and the lower body warm-up for lower body days.
When a warm-up is carried out by your limbs or extremities (arms, legs, hands, and feet), you should perform ten reps on each limb/extremity.
When a warm-up is carried out about a central axis, like your waist, a complete rep counts when you’ve moved once in each direction.
Lastly, the cardio-based warm-up exercises such as the jumping jacks and rapid mountain climbers should be carried out after all the dynamic stretches are complete for a total of ten seconds.
For core training days, we suggest you go with the lower body warm-up.
Remember, there is no rest between warm-up exercises.
Upper Body Warm-up
- Arm circles
- Shoulder shrugs (Front)
- Shoulder shrugs (Back)
- Wrist rotations
- Elbow rotations
- Chest flys
- Jumping jacks (Cardio)
Lower Body And Core Warm-up
- Hip circles
- Waist twists
- Toe touches
- Knee rotations (Left)
- Knee rotations (Right)
- Front kicks
- Mountain climbers (Cardio)
The Calisthenics Workout Plans
Beginner Calisthenics Workout Plan
Day 1
| Split | LOWER BODY / LEGS (Strength endurance, balance) |
| Workout | 4 sets of: 6 x Stationary Lunges 6 x Squats 6 x Assisted Pistol Squats 6 x Hamstring Bridges 6 x Single Leg RDL 1 min rest |
| Systems worked | Hip Flexor group, Hamstring group, Glutes, Calves |
Day 2
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 20 min Jog (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Systems worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 3
| Split | CORE STRENGTH / ABS )Strength Endurance, Stability) |
| Workout | 4 sets of: 1 min Plank 6 x Leg Raises 1 min Limb Lift/ Bird Dog (Alternating) contralateral 1 min Supine Glute Bridge Hold 30 sec Side Plank (L) Bent Knee 30 sec Side Plank (R) Bent Knee 1 min rest |
| Systems worked | Abs, Oblique Group, Pelvic Floor, Erector Spinae (lower back), Glutes |
Day 4
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 25 min Row (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Systems worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 5
| Split | UPPER BODY PUSH (Arms, Chest, Shoulders Strength Endurance, Stability) |
| Workout | 4 sets of: 6 x Military Push-up 6 x Wide Push-up 6x Diamond Push-up 6 x Wall Assisted Handstand Push-up* 6 x Bench Dips 1 min rest |
| Muscles worked | Arms (triceps), Shoulders (deltoids), Chest (pectoral group) |
Day 6
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 30 min Skipping (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Muscles worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 7
| Split | UPPER BODY PULL (Arms, Upper Back, Shoulders Strength Endurance, Stability) |
| Workout | 4 sets of: 6 x Chin-up 6 x Pull-Up 6 x Neutral Grip Pull-up 6 x Australian Pull-up 6 x Tucked Bodyweight Rows 1 min rest |
| Muscles worked | Arms (Biceps), Shoulders (Rear Deltoid), Lats (Latissimus Dorsi), Traps (Trapezius), Rhomboid group |
Intermediate Calisthenics Workout Plan
Day 1
| Split | LOWER BODY / LEGS (Strength endurance, balance) |
| Workout | 4 sets of: 8 x Lateral Lunges 8 x Hamstring Bridges 8 x Nordic Hamstring Curl 8 x Pistol Squats 8 x Single Leg RDL 1 min rest |
| Systems worked | Hip Flexor group, Hamstring group, Glues, Calves |
Day 2
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 20 min Jog (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Systems worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 3
| Split | CORE STRENGTH / ABS )Strength Endurance, Stability) |
| Workout | 4 sets of: 1 min Plank 15 sec L-sit 1 min Limb Lift/ Flying Bird Dog (Alternating) contralateral 1 min Supine Glute Bridge Hold 30 sec Side Plank (L) Bent Knee 30 sec Side Plank (R) Bent Knee 1 min rest |
| Systems worked | Abs, Oblique Group, Pelvic Floor, Erector Spinae (lower back), Glutes |
Day 4
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 25 min Row (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Systems worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 5
| Split | UPPER BODY PUSH (Arms, Chest, Shoulders Strength Endurance, Stability) |
| Workout | 4 sets of: 8 x Incline Military Push-up 8 x Hindu Push-up 8 x Diamond Push-up 8 x Wall Assisted Handstand Push-up 8 x Bench Dips 1 min rest |
| Muscles worked | Arms (triceps), Shoulders (deltoids), Chest (pectoral group) |
Day 6
| Split | ACTIVE REST (Cardio conditioning, flexibility and recovery) |
| Workout | 30 min Skipping (LISS cardio) 1 min rest 2 sets of: 20 sec Wall Quadricep Stretch 20 sec Standing Hamstring Stretch 20 sec Calf Stretch 20 sec Adductor Stretch |
| Muscles worked | Cardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing) |
Day 7
| Split | UPPER BODY PULL (Arms, Upper Back, Shoulders Strength Endurance, Stability) |
| Workout | 4 sets of: 8 x Chin-up 4 x Muscle-Up 8 x Neutral Grip Pull-up 8 x Australian Pull-up 8 x Tucked Bodyweight Rows 1 min rest |
| Muscles worked | Arms (Biceps), Shoulders (Rear Deltoid), Lats (Latissimus Dorsi), Traps (Trapezius), Rhomboid group |
Will These Calisthenics Workout Plans Help Me Build Muscle?
Yes of course! But like any other training discipline, it’s always the way in which you apply it that determines the results you get out of it.
Part of the beauty lies in the fact that you are building your body through the exercises you perform.
Calisthenics is a form of resistance training, one which simply substitutes the use of weights and machines for your own body weight.
Resistance training is the training method required to build muscle. Because you’re using your own body weight, you will be able to train your muscles as a system rather than in isolation.
Having said that, these workouts are split into arm, back, chest, core, leg, and shoulder workouts.
However, despite this seeming isolation, bear in mind that these are regions of the body and not individual muscle.
This means you’re training entire muscle and joint systems, giving the benefit of producing a balanced, proportionate physique which accentuates your true, complete muscle profile and not just bits and pieces of it.
These workout plans have been designed to take full advantage of what calisthenics has to offer. With consistent and progressive training and good nutrition, you can build your optimal physique, gain some muscle, and shed some fat at the same time.
Related: Calithenics vs Regular Gym
Why Should You Do Calisthenics Workouts?
Calisthenics is one of the oldest forms of physical training. It might have seen an upsurge in popularity over the last decade, but don’t let the recent trends fool you. This discipline is actually ancient.
The word ‘calisthenics’ originates from a Greek word meaning beautiful strength. This exemplifies the physical fitness, graceful movement, and aesthetic physique developed through the mastery of the discipline.
Doing calisthenics has loads of benefits that include whole body stability and control, and more efficient hypertrophy through its natural compound movements.
Calisthenics is also accessible to most people, male, female, young, and old with an able body. The low impact and equipment-free nature of the discipline means that it is generally a safe option.
So if the question is why should you do calisthenics, the answer is why not?
Download our calisthenics workout plans below:
Great workout plan, thank you! One thing I was surprised to see in the beginner plan is the wall assisted handstand push-ups. Isn’t it an advanced exercise?
Thanks Mikhail! Glad you like it. You’re absolute right about the wall assisted handstand push ups. My thinking, when writing up this plan, was that people who cannot do handstand push ups will need to substitute those for easier versions – like pike push ups for example. I will add a note in the workout plan to account for this. Thanks for letting me know!
Hey! I’m not new to push and pull-ups but I’m definitely new to calisthenics. The program looks nice and I’ll definitely try it. My question is – how much should I rest between each exercises and sets?
Hi Dani! Good to hear you’re going to try the program! To answer your question, there is supposed to be no rest between each exercise. You basically do 1 full set/round of all exercises and then rest for 1 min. Then do the entire set again for however number of total sets. Hope that makes sense! Let me know if you need more clarification.
Thanks, Mike! I thought so but wanted to be sure. It’s very demanding, but I guess this is calisthenics. Following the program like that, do I build/gain muscles in addition to endurance and strength? I am asking because in “regular” fitness, you need to rest between 1 and 3 min between sets/exercises. By the way I am from Bulgaria, and this is one of the best articles/programs I found on the internet – you did an excellent job!
You’re welcome Dani, and apologies for replying so late! Thanks again for the love. It’s very much appreciated.
To answer your question, yes, this is quite a demanding workout plan. It’s essentially HIIT training (high-intensity interval training). The high-intensity nature can aid in fat loss and definitely improve muscular endurance and strength, as the muscles are required to work for extended periods without rest. But if you’re not used to high-intensity workouts, make sure proper form is maintained to prevent injury due to fatigue. This means that you can still build muscle with this plan but the amount of weight that can be lifted will be limited. So, if you’re looking to build lots of muscle, you’ll need a workout plan that has the “regular” fitness (as you described) methods. Try one of my other workout plans that is specifically designed for that.
I hope that helps!
Do you have a video tutorial on how to perform each workout?
Hi Barry, unfortunately, I don’t have any accompanying videos yet I’m sorry to say. They’re still in the production process!
Hello,
I have downloaded the begginer PDF for Calisthenics, and I have a question on Day 4 of the workout plan.
It says “25 min Row (LISS cardio)”.
When I searched the web on how to perform this it requires a Row machine. Is there a Row LISS that does not require a machine, or a substitute exercise for this?
Thanks
Hi James, first of all, thanks for downloading our workout plan. To answer your question, you definitely need a rowing machine to perform the Row LISS. However, if you don’t have one, just do a jogging/running LISS. As long as you do some form of cardio that’s all that matters.