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Calisthenics Workout Plan
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Calisthenics Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Get Toned
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15 ratings
A.C.E. Certified
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Calisthenics Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 25 01:00
3 10 01:00
3 12 01:00
Push-Up   Video icon
3 15 01:00
3 12 01:00
3 10 01:00
Chin-Up   Video icon
3 8 01:00
3 10 01:00
Plank   Video icon
3 00:00:30 None
3 00:00:30 01:00

Notes:

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.

Calisthenics Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 25 01:00
3 12 01:00
3 10 01:00
3 10 01:00
3 12 01:00
Burpee   Video icon
3 10 01:00
3 20 01:00
Crunch   Video icon
3 20 01:00
3 20 01:00

Notes:

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.

Calisthenics Upper Body Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 25 01:00
3 8 01:00
3 12 01:00
3 10 01:00
3 10 01:00
Chin-Up   Video icon
3 8 01:00
3 8 01:00
3 10 01:00
3 10 01:00
3 20 01:00
3 15 01:00

Notes:

Walking lunge and Glute bridge repetitions are listed per leg.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Biceps blue Forearms blue Middleback blue Groin blue Traps blue Calves blue Lats blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs blue Chest orange Lats orange Quads orange Abs orange Obliques orange Calves orange
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