Calisthenics Workout Plan

4 Weeks / 3 Days per Week / Intermediate

15 ratings

Workout Summary

The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functional fitness. Strength, endurance, and a lean ripped physique are all possible using calisthenics exercise, and this full body workout will lay down a platform ... more

The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functional fitness. Strength, endurance, and a lean ripped physique are all possible using calisthenics exercise, and this full body workout will lay down a platform for you to build the kind of peak fitness you desire.

Use What You Were Born With

When it comes to resistance training, there is an overabundance of emphasis put on using weights and machines. A calisthenics workout ignores these tools and uses the one tool that was given to you at birth, your own body.

Implementing the calisthenics workout program means building a physique around real-world moves that will demonstrate strength and coordination, as well as provide the muscle memory to perform any task. Calisthenic routines work wonders because they strip away the flashy, inessential moves and focus on what can be done without the fancy equipment.

Workout On Your Time Schedule, Not the Gym’s

The program is detailed and includes the best calisthenic exercises known to produce rapid and real results. The calisthenics workout schedule entails a three-day-a-week system.

Allowing for adequate rest and recovery, this schedule makes it adequate for true growth, as well as allowing you to be able to give nothing short of everything you have to every calisthenics routine.

Additionally, the lack of equipment necessary to perform these calisthenics exercises makes it a viable home calisthenics workout, saving time and allowing it to be incorporated into practically any schedule.

A Full-Body System

The calisthenics workout routine will work the entire body from top to bottom. Each day of the calisthenics program will focus on power moves designed to force the body into serious change. A full body routine begins the week, followed by a legs and core workout, and ending the week emphasizing upper body strength.

The calisthenics exercise routine comes complete with all the instruction you need to perform the moves flawlessly, leaving no muscle untouched and giving you a proven plan for tremendous growth.

The Proof Is in the Results

Getting back to the basics of pushups, pull-ups, and plyometric-style leg work are the true essentials of the calisthenics workout routine.

In the quest for a worthy physique that also yields amazing strength and endurance, few routines compare to what this workout will do. Hollywood actors and stunt men rely heavily on these types of workouts to put them into the physical shape they require for their work.

Consider this an opportunity to take a page from their book of tricks to build your own screen-worthy body. The Calisthenics Workout Plan is the clear-cut path to a stronger, fitter you.

Calisthenics Workout Plan

4 Weeks / 3 Days per Week / Intermediate

15 ratings
Calisthenics Workout Plan

Calisthenics Workout Plan

4 Weeks / 3 Days per Week / Intermediate

15 ratings

Workout Summary

The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functional fitness. Strength, endurance, and a lean ripped physique are all possible using calisthenics exercise, and this full body workout will lay down a platform ... more

The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functional fitness. Strength, endurance, and a lean ripped physique are all possible using calisthenics exercise, and this full body workout will lay down a platform for you to build the kind of peak fitness you desire.

Use What You Were Born With

When it comes to resistance training, there is an overabundance of emphasis put on using weights and machines. A calisthenics workout ignores these tools and uses the one tool that was given to you at birth, your own body.

Implementing the calisthenics workout program means building a physique around real-world moves that will demonstrate strength and coordination, as well as provide the muscle memory to perform any task. Calisthenic routines work wonders because they strip away the flashy, inessential moves and focus on what can be done without the fancy equipment.

Workout On Your Time Schedule, Not the Gym’s

The program is detailed and includes the best calisthenic exercises known to produce rapid and real results. The calisthenics workout schedule entails a three-day-a-week system.

Allowing for adequate rest and recovery, this schedule makes it adequate for true growth, as well as allowing you to be able to give nothing short of everything you have to every calisthenics routine.

Additionally, the lack of equipment necessary to perform these calisthenics exercises makes it a viable home calisthenics workout, saving time and allowing it to be incorporated into practically any schedule.

A Full-Body System

The calisthenics workout routine will work the entire body from top to bottom. Each day of the calisthenics program will focus on power moves designed to force the body into serious change. A full body routine begins the week, followed by a legs and core workout, and ending the week emphasizing upper body strength.

The calisthenics exercise routine comes complete with all the instruction you need to perform the moves flawlessly, leaving no muscle untouched and giving you a proven plan for tremendous growth.

The Proof Is in the Results

Getting back to the basics of pushups, pull-ups, and plyometric-style leg work are the true essentials of the calisthenics workout routine.

In the quest for a worthy physique that also yields amazing strength and endurance, few routines compare to what this workout will do. Hollywood actors and stunt men rely heavily on these types of workouts to put them into the physical shape they require for their work.

Consider this an opportunity to take a page from their book of tricks to build your own screen-worthy body. The Calisthenics Workout Plan is the clear-cut path to a stronger, fitter you.

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Get Toned

Equipment Needed

  • Roman Chair
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
  • Dumbbells
  • Barbell
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Calf raise on a dumbbell can be done on any ledge that is around 6 inches high. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One foot box jump repetitions are listed per leg. A lot of body builders are strong and can bench or squat a lot of weight but their strength is not functional like a linebacker in football would be. This Calisthenics workout will help you to achieve that functional strength that you need.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps00:00:30, 01:00 rest
3 -- 00:00:30 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Glutes / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking lunge and Glute bridge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Calves / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:00:45, 01:00 rest
3 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Calf raise on a dumbbell can be done on any ledge that is around 6 inches high. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Abs / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One foot box jump repetitions are listed per leg. A lot of body builders are strong and can bench or squat a lot of weight but their strength is not functional like a linebacker in football would be. This Calisthenics workout will help you to achieve that functional strength that you need.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps00:00:30, 01:00 rest
3 -- 00:00:30 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
Default
Abs / Intermediate
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking lunge and Glute bridge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:00
3 -- 00:01:00 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:00, 01:00 rest
3 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Calf raise on a dumbbell can be done on any ledge that is around 6 inches high. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 24 reps, 01:00 rest
3 -- --:--:-- 24 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One foot box jump repetitions are listed per leg. A lot of body builders are strong and can bench or squat a lot of weight but their strength is not functional like a linebacker in football would be. This Calisthenics workout will help you to achieve that functional strength that you need.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 40 reps, 01:00 rest
3 -- --:--:-- 40 -- 01:00
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps00:00:40, 01:00 rest
3 -- 00:00:40 15 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Intermediate
3 sets, 25 reps, 01:00 rest
3 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking lunge and Glute bridge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Calves / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Beginner
3 sets, 20 reps, 01:00 rest
3 -- --:--:-- 20 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Chest / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 00:01:15
3 -- 00:01:15 -- -- --:--
Default
Obliques / Intermediate
3 sets, 00:01:15, 01:00 rest
3 -- 00:01:15 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Calf raise on a dumbbell can be done on any ledge that is around 6 inches high. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 seconds each side.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

One foot box jump repetitions are listed per leg. A lot of body builders are strong and can bench or squat a lot of weight but their strength is not functional like a linebacker in football would be. This Calisthenics workout will help you to achieve that functional strength that you need.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 50 reps, 01:00 rest
3 -- --:--:-- 50 -- 01:00
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Intermediate
3 sets, 15 reps00:00:30, 01:00 rest
3 -- 00:00:30 15 -- 01:00
Default
Chest / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Lats / Intermediate
3 sets, 8 reps, 01:00 rest
3 -- --:--:-- 8 -- 01:00
Default
Triceps / Beginner
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 35 reps, 01:00 rest
3 -- --:--:-- 35 -- 01:00
Default
Abs / Intermediate
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Walking lunge and Glute bridge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Hamstrings secondary Shoulders secondary Biceps secondary Forearms secondary Middle back secondary Lower back secondary Hip flexors secondary Groin secondary Traps secondary Outer thighs secondary Chest primary Quads primary Obliques primary Lats primary Calves primary Abs primary Glutes primary Triceps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Get Toned

Equipment Needed

  • Roman Chair
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
  • Dumbbells
  • Barbell
Show All

602 people started this plan

No Reviews yet.

Calisthenics Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Get Toned

Equipment Needed

  • Roman Chair
  • Exercise Mat
  • Chin-Up Bar
  • Flat Bench
  • Dumbbells
  • Barbell
Show All

602 people started this plan