Beginner Calisthenics Workout Plan

Beginner Calisthenics Workout Plan

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

DayExerciseSetsRepsRest
MondayPush-Ups35-1060 seconds
Body Rows35-1060 seconds
Squats310-1560 seconds
Plank320-30 seconds60 seconds
TuesdayDips (Bench or Chair)35-1060 seconds
Incline Push-Ups35-1060 seconds
Lunges38-10 (each leg)60 seconds
Leg Raises35-1060 seconds
ThursdayWide Push-Ups35-1060 seconds
Jump Squats310-1560 seconds
Mountain Climbers310-15 (each leg)60 seconds
Side Plank320 seconds (each side)60 seconds
FridayPull-Ups (Assisted if needed)33-560 seconds
Push-Ups (Close Hands)35-1060 seconds
Glute Bridges310-1560 seconds
Plank Jacks35-1060 seconds

Week 2

DayExerciseSetsRepsRest
MondayPush-Ups48-1260 seconds
Body Rows48-1260 seconds
Squats412-1560 seconds
Plank430-45 seconds60 seconds
TuesdayDips (Bench or Chair)48-1260 seconds
Incline Push-Ups48-1260 seconds
Lunges410-12 (each leg)60 seconds
Leg Raises48-1260 seconds
ThursdayWide Push-Ups48-1260 seconds
Jump Squats412-1560 seconds
Mountain Climbers412-15 (each leg)60 seconds
Side Plank430 seconds (each side)60 seconds
FridayPull-Ups (Assisted if needed)45-860 seconds
Push-Ups (Close Hands)48-1260 seconds
Glute Bridges412-1560 seconds
Plank Jacks48-1260 seconds

Week 3

DayExerciseSetsRepsRest
MondayPush-Ups410-1560 seconds
Body Rows410-1560 seconds
Squats415-2060 seconds
Plank445-60 seconds60 seconds
TuesdayDips (Bench or Chair)410-1560 seconds
Incline Push-Ups410-1560 seconds
Lunges412-15 (each leg)60 seconds
Leg Raises410-1560 seconds
ThursdayWide Push-Ups410-1560 seconds
Jump Squats415-2060 seconds
Mountain Climbers415-20 (each leg)60 seconds
Side Plank445 seconds (each side)60 seconds
FridayPull-Ups (Assisted if needed)45-1060 seconds
Push-Ups (Close Hands)410-1560 seconds
Glute Bridges415-2060 seconds
Plank Jacks410-1560 seconds

Week 4

DayExerciseSetsRepsRest
MondayDiamond Push-Ups48-1260 seconds
Inverted Rows48-1260 seconds
Bulgarian Split Squats48-10 (each leg)60 seconds
Plank460 seconds60 seconds
TuesdayDips (Bench or Chair)410-1560 seconds
Archer Push-Ups45-8 (each side)60 seconds
Walking Lunges410-12 (each leg)60 seconds
Hanging Knee Raises48-1060 seconds
ThursdayWide Push-Ups410-1560 seconds
Tuck Jumps48-1060 seconds
Plank to Push-Up48-1060 seconds
Side Plank (with rotation)430 seconds (each side)60 seconds
FridayPull-Ups (Assisted if needed)45-1060 seconds
Push-Ups (Close Hands)410-1560 seconds
Single-Leg Glute Bridges48-10 (each leg)60 seconds
Plank Jacks410-1560 seconds

Week 5

DayExerciseSetsRepsRest
MondayDecline Push-Ups48-1260 seconds
T-Bar Rows (or Inverted Rows)48-1260 seconds
Pistol Squat (Assisted if needed)45-8 (each leg)60 seconds
Plank460-90 seconds60 seconds
TuesdayDips (Parallel Bars or Chair)410-1560 seconds
Push-Up Variations (Pike or Spiderman)48-1060 seconds
Skater Jumps48-10 (each side)60 seconds
Hanging Leg Raises48-1060 seconds
ThursdayHindu Push-Ups48-1260 seconds
Box Jumps48-1060 seconds
Plank to Side Plank45-8 (each side)60 seconds
Side Plank (with leg lift)45-8 (each side)60 seconds
FridayPull-Ups (Assisted if needed)48-1060 seconds
Elevated Push-Ups410-1560 seconds
Single-Leg Glute Bridges410-12 (each leg)60 seconds
Plank Jacks415-2060 seconds

Week 6

DayExerciseSetsRepsRest
MondayExplosive Push-Ups45-860 seconds
Muscle-Ups (if capable)43-560 seconds
Single-Leg Squats45-8 (each leg)60 seconds
Plank460-90 seconds60 seconds
TuesdayDips (Weighted or with variation)410-1560 seconds
Plyometric Push-Ups48-1060 seconds
Lateral Lunges410-12 (each leg)60 seconds
V-Ups48-1060 seconds
ThursdayClap Push-Ups45-860 seconds
Broad Jumps46-860 seconds
Plank to Push-Up410-1260 seconds
Side Plank (with rotation)48-10 (each side)60 seconds
FridayPull-Ups (Weighted if capable)48-1060 seconds
Decline Diamond Push-Ups48-1060 seconds
Hip Thrusts412-1560 seconds
Plank Jacks415-2060 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.

  1. 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.
  2. 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
  3. 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.
  4. 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.
  5. 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.

Author

  • Manish

    Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more. Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.

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