Calisthenics Workout Plan with PDF for Beginners & Intermediate

Well, you already heard that adopting a calisthenics workout routine will be best for your body. There are many calisthenics workout plans available online, and you might be confused on which one to try first.

However, many people try calisthenics workout routines which they find either too hard or too easy.

This can demotivate them from continuing with the workout routine. Because calisthenics is a flexible exercise that you can perform almost anywhere and anytime, and it takes a lot of self-discipline to ensure that you’re constantly working out.

Well, if you’re a fitness lover who enjoys doing bodyweight exercises, then this calisthenics workout plan (program) can be helpful for you.

So, here we are going to share a weekly calisthenics workout plan with PDF that will help you to build muscles, boost your muscular strength, and improve mobility and balance. 

What is Calisthenics?

Calisthenics is a type of training; in that you use your own bodyweight to do the exercises to build muscle and strength. This is a contrast to traditional weight training, where you lift external resistances like dumbbells and barbells.

Why Should You Do Calisthenics Workout?

Calisthenics workouts are effective, challenging, and fun. You can perform them anywhere you like, such as at home, on the ground and even in the gym. Calisthenics workout are mostly bodyweight exercises and require little to no gym equipment.

Also, you will learn how to use bodyweight to increase strength, mobility and overall balance. You can do these exercises to improve your physique, stability, flexibility and achieve your fitness goals.

Who Can Do This Calisthenics Workout plan?

Anyone can do Calisthenics workout, whether you’re a female or male, pro or beginner.

Who can do Calisthenics workout Plan:

  • If you really enjoy doing bodyweight exercises.
  • If you want to burn more calories and boost endurance.
  • If you want to improve your strength, flexibility, muscle-coordination, and balance.

Who shouldn’t do this workout plane:

  • If you’re pregnant or breastfeeding.
  •  If you have any kind of injuries.

Summary of Calisthenics Workout Plan (Weekly Routine)

Here we are giving two types of Calisthenics workout plan, one if for beginners and one for intermediate.

  • Calisthenics workout plan for beginners
  • Calisthenics workout plan for intermediate

The number of calisthenics training days, 4 days a week for beginners and 5 days a week for intermediate. It also depends on your fitness level, you can increase or decrease the number of days or even sets or repetitions.

Daily Calisthenics workout duration: 60 minutes

The rest time between sets: 45 to 60 seconds

Warm-up: it is very important to do warm up for your bodyweight workout. You should always do 5 to 10 minutes of warm up properly before you start doing exercises. Try to focus on choosing the warm-up exercises for muscles that you are going to train that day.

A proper warm-up gives you three major purposes:

  • It increases blood flow to your muscles and joints
  • It also increases your body temperature
  • It improves the range of motion

Now, let’s get into the Calisthenics workout plan.

Calisthenics Workout Plan for Beginner with PDF

Here is a calisthenics workout plan for beginners with PDF, and this training includes 4 days a week and workout duration is 45-60 minutes and you can take a rest of 60 seconds between the sets.

Day    Muscles working
MondayShoulder, Chest, Triceps, Calves and Quadriceps
TuesdayBiceps, Back, Core, Glutes and Hamstrings
WednesdayRest
ThursdayBiceps, Back, Core, Glutes and Hamstrings
FridayShoulder, Chest, Triceps, Calves and Quadriceps
SaturdayRest
SundayRest

Monday: Shoulder, Chest, Triceps, Calves and Quadriceps

The workout will take up to 60 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Standard Push-UpsChest and Triceps2 sets of 10 reps
Diamond Push-upChest and Triceps2 sets of 10 reps
Kneeling Pike Push-UpsShoulder and Triceps2 sets of 8 reps
Bench DipsTriceps2 sets of 10 reps
LungesQuads and Hams2 sets of 10 reps
SquatQuads2 sets of 16 to 20 reps
Standing Calf RaisesCalves2 sets of 10 reps

Tuesday: Biceps, Back, Glutes and Hamstrings

The workout will take up to 60 to 80 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Assisted Pull-UpsBack and Biceps2 Sets of 10-15 Reps
Inverted RowsBack and Biceps2 Sets of 10 Reps
Chin-upsBiceps and Back2 Sets of 10 Reps
Floor IYT RaisesBack and Rear Delt2 Sets of 10 Reps
Nordic Hamstring CurlHamstring2 Sets of 10 Reps
Single-Leg RDLHamstring and Glute2 Sets of 10 Reps
Glutes BridgeGlute2 Sets of 10 Reps
PlankCore2 Times of 45-60 seconds
Bird Dog PlankCore2 Times of 20-30 seconds
Side PlankCore2 Times of 20-30 seconds

Take full rest on Wednesday.

Thursday: Shoulder, Chest, Triceps, Calves and Quadriceps

The workout will take up to 45 to 60 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Narrow PushupTriceps and Chest2 sets of 8-10 reps
Incline Push-UpsChest2 sets of 8-10 reps
Bench DipsTriceps2 sets of 8-10 reps
Kneeling Pike Push-UpsShoulder and Triceps2 sets of 6-8 reps
Lateral SquatQuads and Hams2 sets of 8-10 reps
Squat JumpsQuads2 sets of 14-16 reps
Standing Calf RaisesCalves2 sets of 8-10 reps

Friday: Biceps, Back, Glutes and Hamstrings

The workout will take up to 60 to 80 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles Works Sets & Reps
Assisted Pull-UpsBack and Biceps2 Sets of 10-15 reps
Inverted RowsBack and Biceps2 sets of 8 to 10 reps
Chin-upsBiceps and Back2 sets of 8 to 10 reps
Floor IYT RaisesBack and Rear Delt2 sets of 8 to 10 reps
Single-Leg RDLHamstring and Glute2 sets of 10 to 12 reps
Nordic Hamstring CurlHamstring2 sets of 8 to 10 reps
Glutes ThrustGlute2 sets of 10 to 12 reps
Reverse CrunchesCore2 Times of 20-30 seconds
Mountain ClimbingCore2 Times of 20-30 seconds
PlankCore2 Times of 45-60 seconds

Take full rest on Saturday and Sunday.

Calisthenics workout plan for beginners Download

Calisthenics Workout Plan for Intermediate with PDF

Here is a calisthenics workout plan for intermediate with PDF, and this training includes 5 days a week and workout duration is 45-60 minutes and you can take a rest of 60 seconds between the sets.

Day   Muscles working
MondayShoulder, Chest, Triceps, Calves and Quadriceps
TuesdayBiceps, Back, Glutes, Core and Hamstrings
WednesdayFull Body Workout
ThursdayRest
FridayShoulder, Chest, Triceps, Calves and Quadriceps
SaturdayBiceps, Back, Glutes, Core and Hamstrings
SundayRest

Monday: Shoulder, Chest, Triceps, Calves and Quadriceps

The workout will take up to 60 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Parallel Bar DipsTriceps and Chest2 sets of 18 to 20 reps
Standard Push-UpsTriceps and Chest 2 sets of 18 to 20 reps
Handstand/Wall Push-upsShoulder and Triceps2 sets of 8 to 10 reps
Pike Push-UpsShoulder and Triceps2 sets of 8 to 10 reps
Triangle PushupTriceps2 sets of 8 to 10 reps
Lateral LungesQuads and Hams2 sets of 8 to 10 reps
Jumping Split SquatQuads2 sets of 14 to 18 reps
Squat JumpsQuads2 sets of 18 to 20 reps
Standing Calf RaisesCalves2 sets of 8 to 10 reps

Tuesday:  Biceps, Back, Glutes, Core and Hamstrings

The workout will take up to 60 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Inverted RowBack and Biceps3 sets of 10 to 12 reps
PullupsBack and Biceps3 sets of 10 to 12 reps
Chin-upsBiceps and Back3 sets of 10 to 12 reps
Elevated Inverted RowsBack and Rear Delt3 sets of 10 to 12 reps
Single-Leg RDLHamstring and Glute2 sets of 10 to 12 reps
Nordic Hamstring CurlHamstring3 sets of 10 to 12 reps
Glutes BridgeGlute2 sets of 10 to 12 reps
PlankCore2 Times of 20-30 seconds
Bird Dog PlankCore2 Times of 15-20 seconds
Side PlankCore2 Times of 20-30 seconds

Wednesday: Full Body Workout

The workout will take up to 60-80 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
BurpeesFull Body2 sets of 10 to 12 reps
Jump SquatFull Body2 sets of 10 to 12 reps
High kneesFull Body2 times of 30-40 seconds
Lateral SquatLower Body2 sets of 10 to 12 reps
Bar DipsChest and Triceps2 sets of 14 to 16 reps
Wide Arm Push-upChest2 sets of 10 to 12 reps
Pike Push-upShoulder2 sets of 10 to 12 reps
Pull-upBack and Biceps2 sets of 14 to 16 reps
Chin-ups Back and Biceps 2 sets of 14 to 16 reps
Floor IYT RaisesBack and Rear Delt2 sets of 8 to 10 reps
Hanging Leg RaiseCore2 sets of 10 to 12 reps
Hanging Windshield WiperCore2 sets of 10 to 12 reps
Hanging Knee RaiseCore2 sets of 10 to 12 reps
Mountain ClimbingCore2 times of 30-seconds
PlankCore2 times of 30 to 45 seconds
Side Plank Core 2 times of 20-30 seconds

Take full rest on Thursday.

Friday: Shoulder, Chest, Triceps, Calves and Quadriceps

The workout will take up to 60 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles WorksSets & Reps
Narrow Grip PushupChest and Triceps2 sets of 18 to 20 reps
Standard Push-UpsChest and Triceps2 sets of 18 to 20 reps
Bench DipsTriceps2 sets of 8 to 10 reps
Handstand/Wall Push-upsShoulder and Triceps2 sets of 8 to 10 reps
Dive Bomber Push-upsShoulder and Chest2 sets of 8 to 10 reps
Lateral LungesQuads and Hams2 sets of 8 to 10 reps
Sumo SquatQuads2 sets of 18 to 20 reps
Jumping Split SquatQuads2 sets of 14 to 16 reps
Standing Calf RaisesCalves2 sets of 8 to 10 reps

Saturday: Biceps, Back, Glutes, Core and Hamstrings

The workout will take up to 60-80 minutes and take a rest of 60 seconds between the sets.

ExercisesMuscles  WorksSets & Reps
Inverted RowBack and Biceps3 sets of 8 to 10 reps
Pull-upsBack and Biceps3 sets of 8 to 10 reps
Chin-upsBiceps and Back3 sets of 8 to 10 reps
Elevated Inverted RowsBack and Rear Delt3 sets of 8 to 10 reps
Single-Leg RDLHamstring and Glute2 sets of 8 to 10 reps
Nordic Hamstring CurlHamstring3 sets of 8 to 10 reps
Glutes BridgeGlute2 sets of 8 to 10 reps
V-upsCore2 times of 30-seconds
Lying Leg RaisesCore 2 times of 30 to 40 seconds
Hollow Body CrunchCore2 times of 15-seconds
Front and Side PlankCoreDo it as per your strength

Take full rest on Sunday.

Calisthenics workout plan for intermediate Download

Calisthenics Diet Plan for Beginners and Intermediate

If you follow this workout routine, it will definitely bring a change to your body, but to get the best results, you should follow a calisthenics diet plan. There are a number of diets that make you lose weight, burn fat and make you look amazing, but this diet may have different results depending on the individual.

So, following a calisthenics diet plan is not difficult, but you just need to follow some rules and stick to them.

  • Eat more protein (lean meats)
  • Eat more fruits and vegetables
  • Eat grains and dairy
  • Avoid junk food

FAQs on Calisthenics Workout Plan

  • What are the Benefits of Calisthenics Workout Plan?

    Bodyweight exercises give you many unique benefits that weight training exercises do not give. Some main benefits of calisthenics workout plan include:

    01. You can do calisthenics anywhere.
    02. Don’t need any gym equipment.
    03. Bodyweight exercises are highly functional.
    03. Perform these exercises based on your fitness level.
    04. Best for improving strength and overall balance.

  • Can I Do Calisthenics Every Day?

    The short answer is yes, you can do calisthenics workout every day, but your body needs muscle recovery for all the major muscle groups. However, it is not necessary to do calisthenics every day, 4 – 5 days a week will be sufficient for great results.

The Final Thoughts

Calisthenics workout is an amazing way to make you stronger and improve your strength and overall balance. So, download the calisthenics workout plans and use them based on your fitness level.

Also, you can increase or decrease the number of sets and repetitions, and there are many exercises in the workout plan. So, depending on your strength and fitness level, you can choose a number of exercises.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

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