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Calisthenics Workout Plan

This calisthenics workout plan aims to develop a strong and lean physique through bodyweight exercises targeting strength, flexibility, and endurance. The weekly schedule includes specific workouts for upper body, core, lower body, and skill development, with designated rest days. Key tips for success emphasize progression, rest, warm-up and cool-down routines, nutrition, and consistency in training.

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dxzmanish
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68 views3 pages

Calisthenics Workout Plan

This calisthenics workout plan aims to develop a strong and lean physique through bodyweight exercises targeting strength, flexibility, and endurance. The weekly schedule includes specific workouts for upper body, core, lower body, and skill development, with designated rest days. Key tips for success emphasize progression, rest, warm-up and cool-down routines, nutrition, and consistency in training.

Uploaded by

dxzmanish
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Calisthenics Workout Plan

This calisthenics workout plan is designed to help you build a hero-like physique with six-pack abs

and well-developed muscles. It focuses on bodyweight exercises to enhance strength, flexibility, and

endurance while achieving a lean, muscular look.

Weekly Workout Plan

- Monday: Upper Body (Pull Focus)

- Tuesday: Core & Lower Body

- Wednesday: Upper Body (Push Focus)

- Thursday: Core & Endurance

- Friday: Skill Day & Mobility

- Saturday: Full-Body Workout

- Sunday: Rest/Active Recovery (light stretching or yoga)

Monday: Upper Body (Pull Focus

- Pull-Ups (or assisted) - 4 sets of 8-12 reps

- Chin-Ups - 3 sets of 8-12 reps

- Australian Rows - 4 sets of 12-15 reps

- Archer Pull-Ups - 3 sets of 5-8 reps per arm

- Dead Hang - 3 sets of 30-60 seconds

Tuesday: Core & Lower Body

- Hanging Leg Raises - 4 sets of 10-12 reps

- L-Sit Hold - 3 sets of 15-30 seconds

- Air Squats - 4 sets of 20 reps


- Bulgarian Split Squats - 3 sets of 10 reps per leg

- Glute Bridges - 4 sets of 15 reps

- Plank to Side Plank - 3 sets of 30 seconds per position

Wednesday: Upper Body (Push Focus)

- Push-Ups - 4 sets of 15-20 reps

- Dips - 4 sets of 10-12 reps

- Pike Push-Ups - 3 sets of 8-12 reps

- Archer Push-Ups - 3 sets of 6-8 reps per side

- Planche Lean - 3 sets of 20-30 seconds

Thursday: Core & Endurance

- Hanging Knee Tucks - 4 sets of 15-20 reps

- Side Plank with Leg Lift - 3 sets of 15 seconds per side

- High Knees - 4 rounds of 30 seconds

- Mountain Climbers - 4 rounds of 30 seconds

- Burpees - 4 sets of 10 reps

Friday: Skill Day & Mobility

- Handstand Practice - 10 minutes

- Crow Pose or Frog Stand - 5 sets of 15 seconds

- Front Lever Progression - 5 sets of 10-15 seconds hold

- Hip Mobility Drills - 10 minutes

- Full-Body Stretching - 10 minutes

Saturday: Full-Body Workout

- Muscle-Up Progression - 4 sets of 6-8 reps

- Push-Ups to Rows - 4 sets of 10 reps each

- Jump Squats - 4 sets of 12 reps

- Plank to Push-Up - 3 sets of 10 reps


- Burpees - 5 sets of 10 reps

Tips for Success

1. Progression: Start with easier variations and advance as you gain strength.

2. Rest Between Sets: 60-90 seconds for strength moves; 30-60 seconds for endurance.

3. Warm-Up: Always warm up for 5-10 minutes with light cardio and dynamic stretches.

4. Cool Down: Stretch post-workout to improve flexibility and recovery.

5. Nutrition: Prioritize a lean, protein-rich diet with plenty of water and minimal processed foods.

6. Consistency: Train 4-6 days a week and track your progress regularly.

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