Calisthenics Workout Plan

4 Week / 3 Days per Week / Intermediate

17 ratings
Calisthenics Workout Plan

Calisthenics Workout Plan

4 Week / 3 Days per Week / Intermediate

17 ratings

Calisthenics Workout Plan

4 Week / 3 Days per Week / Intermediate

17 ratings
  • Day 1
  • Day 2
  • Day 3
Calisthenics Full Body Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 25 01:00
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
Calves / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 00:00:30
3 00:00:30 --:--
--
--
3 sets, 00:00:30, 01:00 rest
3 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit

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

Workout Plan Summary

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan! The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functiona... more

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan!

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 Legs Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 25 01:00
Quads / Beginner
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

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

Workout Plan Summary

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan! The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functiona... more

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan!

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 Upper Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 25 reps, 01:00 rest
3 25 01:00
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
Quads / Intermediate
3 sets, 12 reps00:00:30, 01:00 rest
3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 01:00
--
--
3 sets, 20 reps, 01:00 rest
3 20 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

Walking lunge and Glute bridge repetitions are listed per leg.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan! The Calisthenics Workout Plan is the plan that can change your fitness levels forever. Bodyweight calisthenics are key to creating functiona... more

If you download our app and sign up for a new account using the app, you'll get a FREE trial that will give you in-app access to follow this workout plan!

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.

734 person started this plan

Workout Goals

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

Equipment Needed

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

2 Review

  • NouredeElka
    about 2 years ago
    #

    I think this is a good calisthenics workout

  • MiCaN
    11 months ago
    #

    Muhteşem bir antrenman

Calisthenics Workout Plan

734 person started this plan

Workout Goals

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

Equipment Needed

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