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.
It is beneficial for you because it strengthens and improves your flexibility. It’s easier to fit exercise into your schedule when you’re in charge.
This plan will help you start working out by providing simple moves that are still challenging enough to be enjoyable.
Continue with it; you will be surprised at how quickly you can build strength and improve your 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.
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
Push Pull Leg Calisthenics Plan
The push-pull-legs split is one of the most effective training structures for calisthenics, allowing you to target muscle groups systematically while providing adequate recovery time.
This approach divides your workouts into three distinct categories: push movements that target your chest, shoulders, and triceps; pull exercises that focus on your back and biceps; and leg-focused sessions for your lower body.
Day 1: Push
| Exercise | Sets | Reps |
|---|---|---|
| Standard Push-Ups | 3 | 8–12 |
| Incline Diamond Push-Ups | 3 | 6–8 |
| Pike Push-Ups | 3 | 5–8 |
| Tricep Dips (Bench) | 3 | 8–12 |
| Shoulder Taps | 3 | 10 each side |
Day 2: Pull
| Exercise | Sets | Reps |
|---|---|---|
| Australian Bodyweight Rows | 3 | 8–12 |
| Negative Pull-Ups | 3 | 3–5 |
| Chin-Up Holds (Isometric) | 3 | 10–15 s |
| Band-Assisted Bicep Curls | 3 | 10–12 |
| Reverse Snow Angels | 3 | 10–12 |
Day 3: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Air Squats | 3 | 12–15 |
| Static Lunges | 3 | 8–10 each leg |
| Glute Bridges | 3 | 12–15 |
| Bulgarian Split Squats | 3 | 6–8 each leg |
| Calf Raises | 3 | 15–20 |
4-Day Full-Body Beginner Calisthenics Routine
This four-day full-body approach strikes the perfect balance between training frequency and recovery for motivated beginners.
Every workout is designed to keep your training engaging and prevent adaptation plateaus by targeting all major muscle groups with varying intensities and exercise selections.
Day 1: Monday
| Exercise | Sets | Reps/Time |
|---|---|---|
| Incline Push-Ups | 3 | 8–10 |
| Australian Rows | 3 | 8–10 |
| Air Squats | 3 | 12–15 |
| Plank | 3 | 30–40 s |
| Glute Bridges | 3 | 12–15 |
Day 2: Tuesday
| Exercise | Sets | Reps/Time |
|---|---|---|
| Standard Push-Ups | 3 | 6–8 |
| Negative Pull-Ups | 3 | 3–5 |
| Static Lunges | 3 | 8–10 each leg |
| Hollow Body Hold | 3 | 20–30 s |
| Calf Raises | 3 | 15–20 |
Day 3: Thursday
| Exercise | Sets | Reps/Time |
|---|---|---|
| Diamond Push-Ups | 3 | 6–8 |
| Bodyweight Rows | 3 | 8–10 |
| Jump Squats | 3 | 8–10 |
| Side Plank | 2 | 30 s each side |
| Lying Leg Raises | 3 | 10–12 |
Day 4: Friday
| Exercise | Sets | Reps/Time |
|---|---|---|
| Decline Push-Ups | 3 | 6–8 |
| Chin-Up Holds | 3 | 10–15 s |
| Bulgarian Split Squats | 3 | 6–8 each leg |
| Russian Twists | 3 | 12 each side |
| Superman Holds | 3 | 20–30 s |
4-Week Beginner Calisthenics Plan
This progressive 4-week program is designed specifically for beginners who want to master the fundamentals of calisthenics.
You’ll start with basic movements and gradually increase intensity, building a solid foundation of functional strength, coordination, and confidence.
Week 1
| Day | Focus | Exercises |
|---|---|---|
| Monday | Push | • Incline Push-ups – 3×8 • Knee Diamond Push-ups – 2×6 • Pike Push-ups – 3×5 |
| Tuesday | Pull | • Australian Rows – 3×8 • Negative Pull-ups – 3×3 • Band-assisted Curl Holds – 2×10 s |
| Wednesday | Legs | • Air Squats – 3×12 • Static Lunges – 3×8 each leg • Calf Raises – 3×15 |
| Thursday | Core | • Plank – 3×30 s • Side Plank – 2×30 s each side • Hollow Hold – 2×20 s |
| Friday | Full Body | Circuit (2 rounds): 8 Push-ups, 8 Rows, 12 Squats, 30 s Plank |
| Saturday | Active Recovery | 30 min light yoga/stretch or brisk walk |
| Sunday | Rest | Full rest |
Week 2
(+1 set or +2 reps/time on each exercise; plank → 40 s)
| Day | Focus | Exercises |
|---|---|---|
| Monday | Push | • Incline Push-ups – 4×8 • Diamond Knee Push-ups – 3×8 • Pike Push-ups – 3×6 |
| Tuesday | Pull | • Australian Rows – 4×8 • Negative Pull-ups – 3×4 • Curl Holds – 3×12 s |
| Wednesday | Legs | • Squats – 4×12 • Static Lunges – 3×10 each leg • Calf Raises – 3×18 |
| Thursday | Core | • Plank – 3×40 s • Side Plank – 2×35 s each side • Hollow Hold – 2×25 s |
| Friday | Full Body | Circuit (3 rounds): 10 Push-ups, 10 Rows, 15 Squats, 40 s Plank |
| Saturday | Active Recovery | 30 min yoga/stretch or light swim |
| Sunday | Rest | Rest |
Week 3
(Progress to harder variations; plank → 50 s; introduce skill work)
| Day | Focus | Exercises |
|---|---|---|
| Monday | Push | • Standard Push-ups – 3×10 • Diamond Push-ups – 3×6 • Pike Push-ups – 4×6 |
| Tuesday | Pull | • Bodyweight Rows (lower bar) – 3×10 • Assisted Pull-ups – 3×5 • Isometric Hang – 2×15 s |
| Wednesday | Legs | • Jump Squats – 3×8 • Reverse Lunges – 3×10 each leg • Single-leg Calf Raises – 3×12 |
| Thursday | Core | • Plank – 3×50 s • Side Plank – 3×40 s each side • Hanging Knee Raises – 3×8 |
| Friday | Full Body | Circuit (3 rounds): 10 Push-ups, 10 Rows, 10 Jump Squats, 50 s Plank |
| Saturday | Active Recovery | 30 min dynamic stretching + beginner L-sit holds (2×10 s) |
| Sunday | Rest | Rest |
Week 4
(Test your progress & skill day; plank → 60 s; AMRAP Friday)
| Day | Focus | Exercises |
|---|---|---|
| Monday | Push Test | • Max Reps Standard Push-up • Max Pike Push-up • Max Diamond Push-up (all 1 set each) |
| Tuesday | Pull Test | • Max Bodyweight Rows • Max Assisted Pull-ups • Max Dead Hangs |
| Wednesday | Legs Test | • Max Air Squats in 2 min • Max Jump Squats in 1 min |
| Thursday | Skill & Core | • L-Sit Practice – 4×15 s • Plank – 3×60 s • Hanging Knee Raises – 3×10 |
| Friday | AMRAP Circuit | As many rounds in 12 min of: 8 Push-ups, 8 Rows, 12 Squats, 60 s Plank |
| Saturday | Active Recovery | 30 min yoga/stretch + mobility drills |
| Sunday | Rest | Rest |
6-Week Calisthenics Training Program for Beginners
Week 1
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 3 | 5-10 | 60 seconds |
| Body Rows | 3 | 5-10 | 60 seconds | |
| Squats | 3 | 10-15 | 60 seconds | |
| Plank | 3 | 20-30 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 3 | 5-10 | 60 seconds |
| Incline Push-Ups | 3 | 5-10 | 60 seconds | |
| Lunges | 3 | 8-10 (each leg) | 60 seconds | |
| Leg Raises | 3 | 5-10 | 60 seconds | |
| Thursday | Wide Push-Ups | 3 | 5-10 | 60 seconds |
| Jump Squats | 3 | 10-15 | 60 seconds | |
| Mountain Climbers | 3 | 10-15 (each leg) | 60 seconds | |
| Side Plank | 3 | 20 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 3 | 3-5 | 60 seconds |
| Push-Ups (Close Hands) | 3 | 5-10 | 60 seconds | |
| Glute Bridges | 3 | 10-15 | 60 seconds | |
| Plank Jacks | 3 | 5-10 | 60 seconds |
Week 2
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 4 | 8-12 | 60 seconds |
| Body Rows | 4 | 8-12 | 60 seconds | |
| Squats | 4 | 12-15 | 60 seconds | |
| Plank | 4 | 30-45 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 8-12 | 60 seconds |
| Incline Push-Ups | 4 | 8-12 | 60 seconds | |
| Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| Leg Raises | 4 | 8-12 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 8-12 | 60 seconds |
| Jump Squats | 4 | 12-15 | 60 seconds | |
| Mountain Climbers | 4 | 12-15 (each leg) | 60 seconds | |
| Side Plank | 4 | 30 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-8 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 8-12 | 60 seconds | |
| Glute Bridges | 4 | 12-15 | 60 seconds | |
| Plank Jacks | 4 | 8-12 | 60 seconds |
Week 3
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Push-Ups | 4 | 10-15 | 60 seconds |
| Body Rows | 4 | 10-15 | 60 seconds | |
| Squats | 4 | 15-20 | 60 seconds | |
| Plank | 4 | 45-60 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 10-15 | 60 seconds |
| Incline Push-Ups | 4 | 10-15 | 60 seconds | |
| Lunges | 4 | 12-15 (each leg) | 60 seconds | |
| Leg Raises | 4 | 10-15 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 10-15 | 60 seconds |
| Jump Squats | 4 | 15-20 | 60 seconds | |
| Mountain Climbers | 4 | 15-20 (each leg) | 60 seconds | |
| Side Plank | 4 | 45 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-10 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 10-15 | 60 seconds | |
| Glute Bridges | 4 | 15-20 | 60 seconds | |
| Plank Jacks | 4 | 10-15 | 60 seconds |
Week 4
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Diamond Push-Ups | 4 | 8-12 | 60 seconds |
| Inverted Rows | 4 | 8-12 | 60 seconds | |
| Bulgarian Split Squats | 4 | 8-10 (each leg) | 60 seconds | |
| Plank | 4 | 60 seconds | 60 seconds | |
| Tuesday | Dips (Bench or Chair) | 4 | 10-15 | 60 seconds |
| Archer Push-Ups | 4 | 5-8 (each side) | 60 seconds | |
| Walking Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| Hanging Knee Raises | 4 | 8-10 | 60 seconds | |
| Thursday | Wide Push-Ups | 4 | 10-15 | 60 seconds |
| Tuck Jumps | 4 | 8-10 | 60 seconds | |
| Plank to Push-Up | 4 | 8-10 | 60 seconds | |
| Side Plank (with rotation) | 4 | 30 seconds (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 5-10 | 60 seconds |
| Push-Ups (Close Hands) | 4 | 10-15 | 60 seconds | |
| Single-Leg Glute Bridges | 4 | 8-10 (each leg) | 60 seconds | |
| Plank Jacks | 4 | 10-15 | 60 seconds |
Week 5
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Decline Push-Ups | 4 | 8-12 | 60 seconds |
| T-Bar Rows (or Inverted Rows) | 4 | 8-12 | 60 seconds | |
| Pistol Squat (Assisted if needed) | 4 | 5-8 (each leg) | 60 seconds | |
| Plank | 4 | 60-90 seconds | 60 seconds | |
| Tuesday | Dips (Parallel Bars or Chair) | 4 | 10-15 | 60 seconds |
| Push-Up Variations (Pike or Spiderman) | 4 | 8-10 | 60 seconds | |
| Skater Jumps | 4 | 8-10 (each side) | 60 seconds | |
| Hanging Leg Raises | 4 | 8-10 | 60 seconds | |
| Thursday | Hindu Push-Ups | 4 | 8-12 | 60 seconds |
| Box Jumps | 4 | 8-10 | 60 seconds | |
| Plank to Side Plank | 4 | 5-8 (each side) | 60 seconds | |
| Side Plank (with leg lift) | 4 | 5-8 (each side) | 60 seconds | |
| Friday | Pull-Ups (Assisted if needed) | 4 | 8-10 | 60 seconds |
| Elevated Push-Ups | 4 | 10-15 | 60 seconds | |
| Single-Leg Glute Bridges | 4 | 10-12 (each leg) | 60 seconds | |
| Plank Jacks | 4 | 15-20 | 60 seconds |
Week 6
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday | Explosive Push-Ups | 4 | 5-8 | 60 seconds |
| Muscle-Ups (if capable) | 4 | 3-5 | 60 seconds | |
| Single-Leg Squats | 4 | 5-8 (each leg) | 60 seconds | |
| Plank | 4 | 60-90 seconds | 60 seconds | |
| Tuesday | Dips (Weighted or with variation) | 4 | 10-15 | 60 seconds |
| Plyometric Push-Ups | 4 | 8-10 | 60 seconds | |
| Lateral Lunges | 4 | 10-12 (each leg) | 60 seconds | |
| V-Ups | 4 | 8-10 | 60 seconds | |
| Thursday | Clap Push-Ups | 4 | 5-8 | 60 seconds |
| Broad Jumps | 4 | 6-8 | 60 seconds | |
| Plank to Push-Up | 4 | 10-12 | 60 seconds | |
| Side Plank (with rotation) | 4 | 8-10 (each side) | 60 seconds | |
| Friday | Pull-Ups (Weighted if capable) | 4 | 8-10 | 60 seconds |
| Decline Diamond Push-Ups | 4 | 8-10 | 60 seconds | |
| Hip Thrusts | 4 | 12-15 | 60 seconds | |
| Plank Jacks | 4 | 15-20 | 60 seconds |
Create a Personalized Beginner Calisthenics Program
We understand that starting any new fitness regimen can feel overwhelming. You might be wondering, ‘How often should I train?’ or ‘What if I can’t do an exercise perfectly yet?’ This section addresses those common concerns by guiding you through personalisation.
Before we end this guide, you must know how to make your own calisthenics program that works for you, not just follow a plan.
Listen to Your Body
While 3 full-body workouts per week is an excellent starting point for most beginners, your body is your best guide. Some may thrive on 2, others might feel ready for 4 after a few months.
Pay attention to recovery. Are you consistently sore? Excessively fatigued? These are signs you might need more rest between sessions. Conversely, if you feel consistently energised and ready, you might experiment with an additional day after establishing a solid base for 4–6 weeks.
Choosing Your Training Style
Full-body routines enable you to practice fundamental movement patterns frequently (three times per week for each muscle group), which accelerates skill acquisition and strength gains in the early stages. They are also time-efficient.
Once you’ve built a solid foundation (e.g., 3-6 months of consistent full-body training), you might explore:
- Split Routines (Upper/Lower or Push/Pull/Legs): Allow for more volume per muscle group.
- Circuit Training/HIIT: Excellent for conditioning and fat loss, but ensure foundational strength first.
- Skill-Based Training: Dedicating days to specific goals like handstands or muscle-ups (this is more advanced).
Stick with full-body workouts for at least your first 3-6 months. This structured approach builds the broadest foundation.
Progressive Overload
Progressive Overload isn’t just a suggestion; it’s a fundamental principle for continuous improvement in any strength training, including calisthenics.
How to Apply it
- Increase Reps with good form within the suggested range (e.g., 8-12 reps).
- Increase Sets: Once you can hit the top end of the rep range for all sets.
- Harder Variations: When you can comfortably perform, for example, 3 sets of 12 knee push-ups, it’s time to move to full push-ups (or an incline push-up as an intermediate step).
- Reduce Rest Periods (Cautiously): Slightly decreasing rest between sets can increase intensity, but prioritise form.
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 ones that work best for you.
As you work on your calisthenics journey, you’ll find endless ways to challenge yourself and reach your fitness goals.
