Starting a fitness program can feel overwhelming, especially if you’re unsure where to begin. That’s where calisthenics comes in.
Calisthenics is an exercise that can be done anywhere. This beginner-friendly calisthenics workout plan is the perfect place to start.
Calisthenics is good for you because it makes you stronger and more flexible.. It’s easier to fit exercise into your schedule when you’re in charge.
This plan will help you start your fitness journey with easy-to-follow movements that are challenging enough to start.
Keep going with it; you will be surprised at how quickly you can build strength and improve endurance.
Fundamental Movements in Calisthenics
Calisthenics is built around a set of core movement patterns that form the foundation of bodyweight training.
These movements target all major muscle groups and are suitable for any fitness level.
Horizontal Push (e.g., push-ups)
- Any movement where you push away from a surface parallel to the ground
- Targets: Chest, shoulders, triceps
- Exercises: Standard push-ups, incline push-ups, decline push-ups, diamond push-ups
Horizontal Pull (e.g., body rows)
- Pulling your body towards a bar or rings while feet are on the ground
- Targets: Back, biceps, rear deltoids
- Exercises: Inverted rows, Australian pull-ups
Vertical Push (e.g., dips)
- Pushing your body upwards against gravity
- Targets: Chest, shoulders, triceps
- Exercises: Parallel bar dips, bench dips, pike push-ups
Vertical Pull (e.g., pull-ups)
- Pulling your body upwards against gravity
- Targets: Back, biceps, forearms
- Exercises: Chin-ups, neutral grip pull-ups, assisted pull-ups
Squats
- Bending at the knees and hips to lower your body
- Targets: Quadriceps, hamstrings, glutes, calves
- Exercises: Bodyweight squats, jump squats, pistol squats
Hip Hinge Movements
- Bending at the hips while keeping the back straight
- Targets: Hamstrings, glutes, lower back
- Exercises: Glute bridges, single-leg deadlifts, good mornings
Core Exercises
- Movements that stabilize or flex the trunk
- Targets: Abdominals, obliques, lower back
- Variations: Planks, leg raises, Russian twists, hollow body holds
Lunges and Split Squats
- Stepping forward, backward, or to the side while lowering your body
- Targets: Quadriceps, hamstrings, glutes, calves
- Exercises: Forward lunges, reverse lunges, Bulgarian split squats
Plyometric Movements
- Rapid, powerful movements often involving jumping
- Targets: Full body, with emphasis on explosive power
- Exercises: Burpees, box jumps, clap push-ups
Isometric Holds
- Maintaining a static position against resistance
- Targets: Various muscle groups, depending on the exercise
- Exercises: Wall sits, L-sits, front levers
6-Week Calisthenics Training Program for Beginners
Week 1
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 3 | 5-10 | 60 seconds |
| Body Rows | 3 | 5-10 | 60 seconds | |
| Squats | 3 | 10-15 | 60 seconds | |
| Plank | 3 | 20-30 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 3 | 5-10 | 60 seconds |
| Incline Push-Ups | 3 | 5-10 | 60 seconds | |
| Lunges | 3 | 8-10 (each leg) | 60 seconds | |
| Leg Raises | 3 | 5-10 | 60 seconds | |
| Thursday | Wide Push-Ups | 3 | 5-10 | 60 seconds |
| Jump Squats | 3 | 10-15 | 60 seconds | |
| Mountain Climbers | 3 | 10-15 (each leg) | 60 seconds | |
| Side Plank | 3 | 20 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 3 | 3-5 | 60 seconds |
| Push-Ups (Close Hands) | 3 | 5-10 | 60 seconds | |
| Glute Bridges | 3 | 10-15 | 60 seconds | |
| Plank Jacks | 3 | 5-10 | 60 seconds |
Week 2
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 4 | 8-12 | 60 seconds |
| Body Rows | 4 | 8-12 | 60 seconds | |
| Squats | 4 | 12-15 | 60 seconds | |
| Plank | 4 | 30-45 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 8-12 | 60 seconds |
| Incline Push-Ups | 4 | 8-12 | 60 seconds | |
| Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| Leg Raises | 4 | 8-12 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 8-12 | 60 seconds |
| Jump Squats | 4 | 12-15 | 60 seconds | |
| Mountain Climbers | 4 | 12-15 (each leg) | 60 seconds | |
| Side Plank | 4 | 30 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-8 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 8-12 | 60 seconds | |
| Glute Bridges | 4 | 12-15 | 60 seconds | |
| Plank Jacks | 4 | 8-12 | 60 seconds |
Week 3
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 4 | 10-15 | 60 seconds |
| Body Rows | 4 | 10-15 | 60 seconds | |
| Squats | 4 | 15-20 | 60 seconds | |
| Plank | 4 | 45-60 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 10-15 | 60 seconds |
| Incline Push-Ups | 4 | 10-15 | 60 seconds | |
| Lunges | 4 | 12-15 (each leg) | 60 seconds | |
| Leg Raises | 4 | 10-15 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 10-15 | 60 seconds |
| Jump Squats | 4 | 15-20 | 60 seconds | |
| Mountain Climbers | 4 | 15-20 (each leg) | 60 seconds | |
| Side Plank | 4 | 45 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-10 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 10-15 | 60 seconds | |
| Glute Bridges | 4 | 15-20 | 60 seconds | |
| Plank Jacks | 4 | 10-15 | 60 seconds |
Week 4
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Diamond Push-Ups | 4 | 8-12 | 60 seconds |
| Inverted Rows | 4 | 8-12 | 60 seconds | |
| Bulgarian Split Squats | 4 | 8-10 (each leg) | 60 seconds | |
| Plank | 4 | 60 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 10-15 | 60 seconds |
| Archer Push-Ups | 4 | 5-8 (each side) | 60 seconds | |
| Walking Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| Hanging Knee Raises | 4 | 8-10 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 10-15 | 60 seconds |
| Tuck Jumps | 4 | 8-10 | 60 seconds | |
| Plank to Push-Up | 4 | 8-10 | 60 seconds | |
| Side Plank (with rotation) | 4 | 30 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-10 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 10-15 | 60 seconds | |
| Single-Leg Glute Bridges | 4 | 8-10 (each leg) | 60 seconds | |
| Plank Jacks | 4 | 10-15 | 60 seconds |
Week 5
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Decline Push-Ups | 4 | 8-12 | 60 seconds |
| T-Bar Rows (or Inverted Rows) | 4 | 8-12 | 60 seconds | |
| Pistol Squat (Assisted if needed) | 4 | 5-8 (each leg) | 60 seconds | |
| Plank | 4 | 60-90 seconds | 60 seconds | |
| Tuesday | Dips (Parallel Bars or Chair) | 4 | 10-15 | 60 seconds |
| Push-Up Variations (Pike or Spiderman) | 4 | 8-10 | 60 seconds | |
| Skater Jumps | 4 | 8-10 (each side) | 60 seconds | |
| Hanging Leg Raises | 4 | 8-10 | 60 seconds | |
| Thursday | Hindu Push-Ups | 4 | 8-12 | 60 seconds |
| Box Jumps | 4 | 8-10 | 60 seconds | |
| Plank to Side Plank | 4 | 5-8 (each side) | 60 seconds | |
| Side Plank (with leg lift) | 4 | 5-8 (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 8-10 | 60 seconds |
| Elevated Push-Ups | 4 | 10-15 | 60 seconds | |
| Single-Leg Glute Bridges | 4 | 10-12 (each leg) | 60 seconds | |
| Plank Jacks | 4 | 15-20 | 60 seconds |
Week 6
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Explosive Push-Ups | 4 | 5-8 | 60 seconds |
| Muscle-Ups (if capable) | 4 | 3-5 | 60 seconds | |
| Single-Leg Squats | 4 | 5-8 (each leg) | 60 seconds | |
| Plank | 4 | 60-90 seconds | 60 seconds | |
| Tuesday | Dips (Weighted or with variation) | 4 | 10-15 | 60 seconds |
| Plyometric Push-Ups | 4 | 8-10 | 60 seconds | |
| Lateral Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| V-Ups | 4 | 8-10 | 60 seconds | |
| Thursday | Clap Push-Ups | 4 | 5-8 | 60 seconds |
| Broad Jumps | 4 | 6-8 | 60 seconds | |
| Plank to Push-Up | 4 | 10-12 | 60 seconds | |
| Side Plank (with rotation) | 4 | 8-10 (each side) | 60 seconds | |
| Friday | Pull-Ups (Weighted if capable) | 4 | 8-10 | 60 seconds |
| Decline Diamond Push-Ups | 4 | 8-10 | 60 seconds | |
| Hip Thrusts | 4 | 12-15 | 60 seconds | |
| Plank Jacks | 4 | 15-20 | 60 seconds |
Create a Beginner Calisthenics Program According to Your Needs
As we wrap up this beginner’s guide to calisthenics, it’s important to remember that there’s no one-size-fits-all approach.
The beauty of calisthenics lies in its adaptability to your unique needs, schedule, and fitness level.
- Flexible Frequency: Whether you can commit to 3, 4, or 5 workouts per week, there’s a calisthenics routine that can work for you. Listen to your body and choose a frequency that allows for adequate recovery.
- Varied Styles: Calisthenics encompasses a wide range of training styles. You might prefer:
- Full-body workouts
- Split routines (upper/lower or push/pull/legs)
- Circuit training
- HIIT (High-Intensity Interval Training)
- Skill-based training focusing on specific movements
- Progressive Overload: Regardless of your chosen style, focus on gradually increasing difficulty over time. This could mean more reps, harder variations, or reduced rest periods.
- Goal-Oriented Approach: Tailor your routine to your goals. Whether you’re aiming for strength, endurance, skill acquisition, or overall fitness, calisthenics can be adapted to suit your objectives.
- Lifestyle Integration: One of the greatest advantages of calisthenics is its accessibility. You can train at home, in a park, or while traveling, making it easy to maintain consistency.
Remember, the best workout routine is one that you can maintain consistently. Don’t be afraid to try different routines and exercises to find the best for you.
As you work on your calisthenics journey, you’ll find endless ways to challenge yourself and reach your fitness goals.
