Calisthenics Workout Plan
General Guidelines:
• Warm-Up: 10 minutes (dynamic stretches, light cardio)
• Rest Between Sets: 30 seconds
• Rest Between Exercises: 45 seconds
• Cool-Down: 10 minutes (static stretches focusing on worked muscles)
• Sets and Reps: Perform 3 sets of 10–15 reps for each exercise unless specified otherwise. For
static holds (e.g., planks), hold for 30–60 seconds per set.
Monday & Thursday: Chest & Triceps
Warm-Up: 10 minutes
Exercises:
• Standard Push-Ups – 3 sets x 12–15 reps
• Decline Push-Ups – 3 sets x 10–12 reps
• Incline Push-Ups – 3 sets x 10–12 reps
• Diamond Push-Ups – 3 sets x 10–12 reps
• Dips (use sturdy chairs or a raised platform) – 3 sets x 10–15 reps
• Pike Push-Ups – 3 sets x 10–12 reps
• Triceps Extensions (bodyweight or sturdy object) – 3 sets x 12–15 reps
• Chest Fly (simulate with wide arm movements) – 3 sets x 12–15 reps
• Wide-Grip Push-Ups – 3 sets x 10–15 reps
• Cool-down stretch: Cobra Stretch
Tuesday: Legs (Quads, Glutes, and Calves) & Abs
Warm-Up: 10 minutes
Leg Exercises:
• Bodyweight Squats – 3 sets x 15–20 reps
• Jump Squats – 3 sets x 10–12 reps
• Bulgarian Split Squats – 3 sets x 10 reps per leg
• Step-Ups (Bodyweight) – 3 sets x 10–12 reps per leg
• Standing Calf Raises (Single or Both Legs) – 3 sets x 15–20 reps
Core/Abs Exercises:
• Leg Raises – 3 sets x 12–15 reps
• Bicycle Crunches – 3 sets x 20 reps (10 per side)
• Plank with Hip Dips – 3 sets x 12–15 dips per side
• V-Ups – 3 sets x 12–15 reps
• Flutter Kicks – 3 sets x 20 reps (10 per leg)
• Russian Twists – 3 sets x 20 reps (10 per side)
• Plank with Shoulder Taps – 3 sets x 12–15 taps per side
• Mountain Climbers – 3 sets x 20 reps (10 per leg)
• Reverse Crunch with Hip Lift – 3 sets x 12–15 reps
• Side Plank with Reach Under – 3 sets x 10–12 reps per side
• Cool-down stretch: Cobra Stretch
Wednesday & Saturday: Back, Biceps & Arms
Warm-Up: 10 minutes
Exercises:
• Wide-Grip Pull-Ups (or Simulated Rows using a Chair) – 3 sets x 8–12 reps
• Reverse Push-Ups (Using Sturdy Chairs or Low Table) – 3 sets x 10–15 reps
• Superman Hold – 3 sets, hold for 30–60 seconds
• Plank Rows (Simulated with Resistance) – 3 sets x 12–15 reps
• Towel Curls (Using a Sturdy Towel for Resistance) – 3 sets x 12–15 reps
• Chin-Ups (If Available) – 3 sets x 8–12 reps
• Isometric Bicep Hold (Simulate with Resistance) – 3 sets, hold for 20–30 seconds
• Wrist Curls (Using Light Resistance) – 3 sets x 15–20 reps
• Cool-down stretch: Cobra Stretch
Friday: Legs (Hamstrings, Stabilizers) & Abs
Warm-Up: 10 minutes
Leg Exercises:
• Romanian Deadlifts (Bodyweight) – 3 sets x 10–12 reps
• Hamstring Curls (Using Bodyweight or a Sturdy Surface) – 3 sets x 15 reps
• Side Lunges – 3 sets x 10 reps per side
• Glute Bridges (Single or Both Legs) – 3 sets x 12–15 reps
• Curtsy Lunges – 3 sets x 10 reps per leg
Core/Abs Exercises:
• Leg Raises – 3 sets x 12–15 reps
• Bicycle Crunches – 3 sets x 20 reps (10 per side)
• Plank with Hip Dips – 3 sets x 12–15 dips per side
• V-Ups – 3 sets x 12–15 reps
• Flutter Kicks – 3 sets x 20 reps (10 per leg)
• Russian Twists – 3 sets x 20 reps (10 per side)
• Plank with Shoulder Taps – 3 sets x 12–15 taps per side
• Mountain Climbers – 3 sets x 20 reps (10 per leg)
• Reverse Crunch with Hip Lift – 3 sets x 12–15 reps
• Side Plank with Reach Under – 3 sets x 10–12 reps per side
• Cool-down stretch: Cobra Stretch
