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. 

• Also Read: How to Do Pyramid Workout for Building Strength

• Also Read: 05 Best Ultimate Bodyweight Exercises to Get Fit

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
Monday	Shoulder, Chest, Triceps, Calves and Quadriceps
Tuesday	Biceps, Back, Core, Glutes and Hamstrings
Wednesday	Rest
Thursday	Biceps, Back, Core, Glutes and Hamstrings
Friday	Shoulder, Chest, Triceps, Calves and Quadriceps
Saturday	Rest
Sunday	Rest

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.

Exercises	Muscles Works	Sets & Reps
Standard Push-Ups	Chest and Triceps	2 sets of 10 reps
Diamond Push-up	Chest and Triceps	2 sets of 10 reps
Kneeling Pike Push-Ups	Shoulder and Triceps	2 sets of 8 reps
Bench Dips	Triceps	2 sets of 10 reps
Lunges	Quads and Hams	2 sets of 10 reps
Squat	Quads	2 sets of 16 to 20 reps
Standing Calf Raises	Calves	2 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.

Exercises	Muscles Works	Sets & Reps
Assisted Pull-Ups	Back and Biceps	2 Sets of 10-15 Reps
Inverted Rows	Back and Biceps	2 Sets of 10 Reps
Chin-ups	Biceps and Back	2 Sets of 10 Reps
Floor IYT Raises	Back and Rear Delt	2 Sets of 10 Reps
Nordic Hamstring Curl	Hamstring	2 Sets of 10 Reps
Single-Leg RDL	Hamstring and Glute	2 Sets of 10 Reps
Glutes Bridge	Glute	2 Sets of 10 Reps
Plank	Core	2 Times of 45-60 seconds
Bird Dog Plank	Core	2 Times of 20-30 seconds
Side Plank	Core	2 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.

Exercises	Muscles Works	Sets & Reps
Narrow Pushup	Triceps and Chest	2 sets of 8-10 reps
Incline Push-Ups	Chest	2 sets of 8-10 reps
Bench Dips	Triceps	2 sets of 8-10 reps
Kneeling Pike Push-Ups	Shoulder and Triceps	2 sets of 6-8 reps
Lateral Squat	Quads and Hams	2 sets of 8-10 reps
Squat Jumps	Quads	2 sets of 14-16 reps
Standing Calf Raises	Calves	2 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.

Exercises	Muscles Works	Sets & Reps
Assisted Pull-Ups	Back and Biceps	2 Sets of 10-15 reps
Inverted Rows	Back and Biceps	2 sets of 8 to 10 reps
Chin-ups	Biceps and Back	2 sets of 8 to 10 reps
Floor IYT Raises	Back and Rear Delt	2 sets of 8 to 10 reps
Single-Leg RDL	Hamstring and Glute	2 sets of 10 to 12 reps
Nordic Hamstring Curl	Hamstring	2 sets of 8 to 10 reps
Glutes Thrust	Glute	2 sets of 10 to 12 reps
Reverse Crunches	Core	2 Times of 20-30 seconds
Mountain Climbing	Core	2 Times of 20-30 seconds
Plank	Core	2 Times of 45-60 seconds

Take full rest on Saturday and Sunday.

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
Monday	Shoulder, Chest, Triceps, Calves and Quadriceps
Tuesday	Biceps, Back, Glutes, Core and Hamstrings
Wednesday	Full Body Workout
Thursday	Rest
Friday	Shoulder, Chest, Triceps, Calves and Quadriceps
Saturday	Biceps, Back, Glutes, Core and Hamstrings
Sunday	Rest

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.

Exercises	Muscles Works	Sets & Reps
Parallel Bar Dips	Triceps and Chest	2 sets of 18 to 20 reps
Standard Push-Ups	Triceps and Chest	2 sets of 18 to 20 reps
Handstand/Wall Push-ups	Shoulder and Triceps	2 sets of 8 to 10 reps
Pike Push-Ups	Shoulder and Triceps	2 sets of 8 to 10 reps
Triangle Pushup	Triceps	2 sets of 8 to 10 reps
Lateral Lunges	Quads and Hams	2 sets of 8 to 10 reps
Jumping Split Squat	Quads	2 sets of 14 to 18 reps
Squat Jumps	Quads	2 sets of 18 to 20 reps
Standing Calf Raises	Calves	2 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.

Exercises	Muscles Works	Sets & Reps
Inverted Row	Back and Biceps	3 sets of 10 to 12 reps
Pullups	Back and Biceps	3 sets of 10 to 12 reps
Chin-ups	Biceps and Back	3 sets of 10 to 12 reps
Elevated Inverted Rows	Back and Rear Delt	3 sets of 10 to 12 reps
Single-Leg RDL	Hamstring and Glute	2 sets of 10 to 12 reps
Nordic Hamstring Curl	Hamstring	3 sets of 10 to 12 reps
Glutes Bridge	Glute	2 sets of 10 to 12 reps
Plank	Core	2 Times of 20-30 seconds
Bird Dog Plank	Core	2 Times of 15-20 seconds
Side Plank	Core	2 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.

Exercises	Muscles Works	Sets & Reps
Burpees	Full Body	2 sets of 10 to 12 reps
Jump Squat	Full Body	2 sets of 10 to 12 reps
High knees	Full Body	2 times of 30-40 seconds
Lateral Squat	Lower Body	2 sets of 10 to 12 reps
Bar Dips	Chest and Triceps	2 sets of 14 to 16 reps
Wide Arm Push-up	Chest	2 sets of 10 to 12 reps
Pike Push-up	Shoulder	2 sets of 10 to 12 reps
Pull-up	Back and Biceps	2 sets of 14 to 16 reps
Chin-ups	Back and Biceps	2 sets of 14 to 16 reps
Floor IYT Raises	Back and Rear Delt	2 sets of 8 to 10 reps
Hanging Leg Raise	Core	2 sets of 10 to 12 reps
Hanging Windshield Wiper	Core	2 sets of 10 to 12 reps
Hanging Knee Raise	Core	2 sets of 10 to 12 reps
Mountain Climbing	Core	2 times of 30-seconds
Plank	Core	2 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.

Exercises	Muscles Works	Sets & Reps
Narrow Grip Pushup	Chest and Triceps	2 sets of 18 to 20 reps
Standard Push-Ups	Chest and Triceps	2 sets of 18 to 20 reps
Bench Dips	Triceps	2 sets of 8 to 10 reps
Handstand/Wall Push-ups	Shoulder and Triceps	2 sets of 8 to 10 reps
Dive Bomber Push-ups	Shoulder and Chest	2 sets of 8 to 10 reps
Lateral Lunges	Quads and Hams	2 sets of 8 to 10 reps
Sumo Squat	Quads	2 sets of 18 to 20 reps
Jumping Split Squat	Quads	2 sets of 14 to 16 reps
Standing Calf Raises	Calves	2 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.

Exercises	Muscles  Works	Sets & Reps
Inverted Row	Back and Biceps	3 sets of 8 to 10 reps
Pull-ups	Back and Biceps	3 sets of 8 to 10 reps
Chin-ups	Biceps and Back	3 sets of 8 to 10 reps
Elevated Inverted Rows	Back and Rear Delt	3 sets of 8 to 10 reps
Single-Leg RDL	Hamstring and Glute	2 sets of 8 to 10 reps
Nordic Hamstring Curl	Hamstring	3 sets of 8 to 10 reps
Glutes Bridge	Glute	2 sets of 8 to 10 reps
V-ups	Core	2 times of 30-seconds
Lying Leg Raises	Core	2 times of 30 to 40 seconds
Hollow Body Crunch	Core	2 times of 15-seconds
Front and Side Plank	Core	Do it as per your strength

Take full rest on Sunday.

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

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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