This is a fully customizable, all-encompassing calisthenics program, in which I
have broken down the elements and built a modular framework. This way, you
can adapt the plan according to your fitness level, goal, frequency, and
preferred workout split. I have also included some blank tables below which you
can print customize your weekly workout routine
1. Program Structure Overview
This program is built around modular "blocks" that you can mix and match
based on:
● Fitness Level: Beginner, Intermediate, Advanced
● Goals: Weight Loss, Muscle Gain, Strength Training, Skill Training,
Flexibility
● Frequency: 3-6 times per week
● Split: Full Body, Upper/Lower Body, Push/Pull/Legs
Each workout will have different exercise variations, intensities, and
progressions, allowing customization for each goal and fitness level.
2. Core Components of Each Block
Each workout day can be broken down into:
● Warm-Up
● Main Workout (strength, muscle gain, or skill-focused exercises)
● Accessory Movements (goal-specific exercises like core, flexibility, or
cardio)
● Cool-Down
3. Levels & Progressions
Each exercise can be scaled from beginner to advanced by using variations or
additional sets/reps:
● Beginner: Basic bodyweight exercises (lower reps, longer rest, simpler
movements)
● Intermediate: Moderately complex variations (higher reps, shorter rest,
moderate intensity)
● Advanced: Advanced movements (high reps, minimal rest, high intensity,
skill-based)
4. Goal-Based Customizations
1. Weight Loss Focus
● Emphasize full-body movements and cardio-intensive exercises.
● Exercise Types: High-rep sets, circuit training, bodyweight cardio.
● Rest Periods: Short (15-30 seconds between exercises, 1-2 minutes between
rounds).
2. Muscle Gain Focus
● Target time under tension and muscle hypertrophy.
● Exercise Types: Moderate-rep sets, progressive overload, controlled
eccentric movements.
● Rest Periods: Moderate (45 seconds to 1.5 minutes).
3. Strength Training Focus
● Low reps, high-intensity strength-focused exercises with longer rest.
● Exercise Types: Low-rep sets, high resistance, advanced movements.
● Rest Periods: Long (3-5 minutes).
4. Skill Training Focus
● Incorporate skill movements like handstands, front levers, and planches.
● Exercise Types: Low-rep, high-skill moves, focusing on technique and
form.
● Rest Periods: 1-3 minutes (depending on skill difficulty).
5. Flexibility Focus
● Incorporate stretching or dynamic movements for mobility.
● Exercise Types: Static and dynamic stretches, mobility flows.
● Rest Periods: Relaxed, with focus on proper breathing.
5. Frequency and Split Options
Based on the your preference for frequency and splits, you can select workout
days accordingly:
● Full Body Split: 3-4 days per week, ideal for beginners or users with a
lower weekly frequency.
● Upper/Lower Body Split: 4 days per week, allows more volume per muscle
group.
● Push/Pull/Legs Split: 5-6 days per week, ideal for advanced users
focusing on strength or muscle gain.
6. Sample Weekly Layout
Full Body (Beginner Level, Weight Loss Focus, 3 days/week)
Day Exercise Block Reps/Sets
Day 1 Full Body Strength 3 sets of 12-15 reps
Cardio Circuit 3 rounds, 30 sec each exercise
Day 2 Core & Cardio 3 sets of 15-20 reps
Day 3 Full Body Strength 3 sets of 12-15 reps
Upper/Lower Body (Intermediate Level, Muscle Gain Focus, 4 days/week)
Day Focus Exercises Sets & Reps
Day 1 Upper Body Push-Ups, Pull-Ups 4 sets of 8-12 reps
Core Planks, Leg Raises 3 sets of 12-15 reps
Day 2 Lower Body Squats, Lunges 4 sets of 10-15 reps
Flexibility Lower Body 10 mins
Stretch
Day 3 Rest/Recovery
Day 4 Upper Body Dips, Rows 4 sets of 8-12 reps
Skill Training Handstand 5 mins practice
Practice
Day 5 Lower Body Step-Ups, Bridges 4 sets of 10-12 reps
7. Exercise Examples by Goal and Level
Goal Beginner Intermediate Advanced
Weight Squat Jumps, Burpees, Mountain Tuck Jumps, High
Loss Push-Ups Climbers Knees
Muscle Bodyweight Squats, Decline Push-Ups, Weighted Pull-Ups,
Gain Knee Push-Ups Pistol Squats Dips
Strength Incline Push-Ups, Decline Push-Ups, Muscle-Ups,
Planks Chin-Ups One-Arm Push-Ups
Skill Wall Handstand Holds Free Handstands Handstand
Push-Ups
Flexibility Seated Forward Bends Deep Lunges Pancake Stretch
8. Calisthenics Exercises by Goal
1. Weight Loss Focus
Focus on high-rep, cardio-intensive exercises with minimal rest to increase
heart rate and calorie burn.
Full Body Split
● Beginner: Jump Squats, Knee Push-Ups, Mountain Climbers
● Intermediate: Burpees, Jump Lunges, High Knees
● Advanced: Tuck Jumps, Plyometric Push-Ups, Sprint Intervals
Upper/Lower Body Split
● Upper Body:
○ Beginner: Push-Ups, Shoulder Taps
○ Intermediate: Tricep Dips, Decline Push-Ups
○ Advanced: Clap Push-Ups, L-Sit Dips
● Lower Body:
○ Beginner: Bodyweight Squats, Step-Ups
○ Intermediate: Bulgarian Split Squats, Box Jumps
○ Advanced: Pistol Squats, Jumping Lunges
2. Muscle Gain Focus
Aim for moderate reps with controlled movements to build muscle through time
under tension.
Full Body Split
● Beginner: Push-Ups, Bodyweight Squats, Glute Bridges
● Intermediate: Diamond Push-Ups, Lunges, Bodyweight Rows
● Advanced: Decline Push-Ups, Pistol Squats, Archer Pull-Ups
Push/Pull/Legs Split
● Push:
○ Beginner: Wall Push-Ups, Dips
○ Intermediate: Regular Push-Ups, Pike Push-Ups
○ Advanced: Ring Dips, Decline Pike Push-Ups
● Pull:
○ Beginner: Inverted Rows, Bicep Curls (Resistance Band)
○ Intermediate: Pull-Ups, Chin-Ups
○ Advanced: Weighted Pull-Ups, Towel Pull-Ups
● Legs:
○ Beginner: Step-Ups, Lunges
○ Intermediate: Bulgarian Split Squats, Shrimp Squats
○ Advanced: Pistol Squats, Single-Leg Box Jumps
3. Strength Training Focus
Focus on low reps and challenging movements, emphasizing proper form and
longer rest.
Full Body Split
● Beginner: Incline Push-Ups, Assisted Pull-Ups, Wall Sits
● Intermediate: Dips, Chin-Ups, Single-Leg Deadlifts
● Advanced: One-Arm Push-Ups, Archer Pull-Ups, One-Leg Squats
Push/Pull/Legs Split
● Push:
○ Beginner: Incline Push-Ups, Knee Dips
○ Intermediate: Pike Push-Ups, Ring Dips
○ Advanced: Handstand Push-Ups, Typewriter Push-Ups
● Pull:
○ Beginner: Inverted Rows, Towel Curls
○ Intermediate: Chest-to-Bar Pull-Ups, Horizontal Rows
○ Advanced: One-Arm Chin-Ups, Front Lever Rows
● Legs:
○ Beginner: Bodyweight Lunges, Squats
○ Intermediate: Pistol Squats, Jump Squats
○ Advanced: Single-Leg Box Squats, Assisted Nordic Curls
4. Skill Training Focus
Train for specific skills by mastering form and technique with progression
exercises.
Full Body Split
● Beginner: Wall Handstand Hold, Hollow Body Hold, Tuck Front Lever
● Intermediate: Free Handstand, Back Lever Tuck, L-Sit
● Advanced: Handstand Push-Ups, Full Front Lever, Full Back Lever
Push/Pull/Legs Split
● Push:
○ Beginner: Wall Handstand, Shoulder Taps
○ Intermediate: Pike Push-Ups, L-Sit to Handstand
○ Advanced: Handstand Walks, One-Arm Handstand Hold
● Pull:
○ Beginner: Tuck Front Lever Hold, Tuck Back Lever
○ Intermediate: Advanced Tuck Front Lever, Skin-the-Cat
○ Advanced: Full Front Lever, Ice Cream Makers
● Legs:
○ Beginner: Deep Squat Hold, Single-Leg Balance
○ Intermediate: Pistol Squat Hold, Deep Lunge Balance
○ Advanced: Single-Leg Box Jumps, Elevated Pistol Squats
5. Flexibility Focus
Combine static and dynamic stretches to increase mobility and range of
motion.
Full Body Split
● Beginner: Seated Forward Bend, Butterfly Stretch, Cat-Cow
● Intermediate: Deep Lunge, Pigeon Pose, Hamstring Stretch
● Advanced: Pancake Stretch, Front Split, Bridge
Push/Pull/Legs Split
● Push:
○ Beginner: Chest Opener, Shoulder Rotations
○ Intermediate: Cobra Stretch, Overhead Shoulder Stretch
○ Advanced: Bridge Walks, Reverse Plank
● Pull:
○ Beginner: Shoulder Roll, Lat Stretch
○ Intermediate: Hanging Lat Stretch, Standing Forward Fold
○ Advanced: Thoracic Bridge, Elevated Backbend
● Legs:
○ Beginner: Hamstring Stretch, Hip Flexor Stretch
○ Intermediate: Deep Squat Hold, Frog Pose
○ Advanced: Full Side Split, Pistol Squat Stretch
These structured exercise lists allow you to customize your workouts according
to your goals, skill level, and preferred split, seamlessly integrating with this
program. This section enhances the modular framework, providing
comprehensive exercise options across fitness levels and goals.
9. Programming Guidelines for All Levels
● Warm-Up: Dynamic warm-ups with joint mobility, followed by light cardio
(5-10 minutes).
● Progression: Progress intensity each week (e.g., add reps, increase sets,
shorten rest).
● Rest & Recovery: Include at least one rest day per week. Adjust rest days
based on recovery needs.
● Tracking: Keep track of sets, reps, and progression each week to stay on
track with goals.
This structure lets you choose based on your specific level, goal, and preferred
split, providing both flexibility and guidance for sustainable progress in
calisthenics.
1. Full Body Split (3-4 Days per Week)
Day Exercise/Move Sets Reps Rest
Day 1 Ex 1:
Ex 2:
Ex 3:
Accessory Move 1:
Accessory Move 2:
Day 2 Ex 1:
Ex 2:
Ex 3:
Accessory Move 1:
Accessory Move 2:
Day 3 Ex 1:
Ex 2:
Ex 3:
Accessory Move 1:
Accessory Move 2:
Day 4 Recovery (Mobility/Stretching):
2. Upper/Lower Body Split (4 Days per Week)
Day Focus Exercise Sets Reps Rest
Day 1 Upper Body Ex 1:
Ex 2:
Ex 3:
Core Move 1:
Move 2:
Day 2 Lower Body Ex 1:
Ex 2:
Ex 3:
Flexibility Move 1:
Move 2:
Day 3 Rest Recovery/Mobility:
Day 4 Upper Body Ex 1:
Ex 2:
Ex 3:
Core Move 1:
Move 2:
Day 5 Lower Body Ex 1:
Ex 2:
Ex 3:
Flexibility Move 1:
Move 2:
3. Push/Pull/Legs Split (5-6 Days per Week)
Day Focus Exercise Sets Reps Rest
Day 1 Push Ex 1:
Ex 2:
E 3:
Core Move 1:
Move 2:
Day 2 Pull Ex 1:
Ex 2:
Ex 3:
Core Move 1:
Move 2:
Day 3 Legs Ex 1:
Ex 2:
Ex 3:
Flexibility Move 1:
Move 2:
Day 4 Push(repeat) Ex 1:
Ex 2:
Ex 3:
Accessory Move 1:
Move 2:
Day 5 Pull (repeat) Ex 1:
Ex 2:
Ex 3:
Accessory Move 1:
Move 2:
Day 6 Legs(repeat) Ex 1:
Ex 2:
Ex 3:
Flexibility Move 1:
Move 2:
This flexible program lets you easily adjust each part to match your goals while
steadily building your calisthenics skills! If you found it helpful, I’d love to hear
your feedback in my Instagram DMs. I’ll be launching more valuable content so
make sure to stay tuned. Don’t forget to follow for more free tips and guidance
to help you transform your calisthenics journey!
IG: Cali8Home
Regards Cali 8 Home.
Thanks.
Peace.
