6-Week Calisthenics Routine with Resistance Bands and Pull-Up Bar

This calisthenics routine is a perfect way to start bodyweight training at home, in the park, or while traveling. You only need two basic calisthenics equipment: resistance bands and a pull-up bar. It would be best if you had resistance bands in multiple colors/thicknesses to adjust the exercises' difficulty as you get stronger. If you don't have a pull-up bar we can help you choose the best one for your home.

Most exercises are suitable for beginners but as always, please check with your physician if you are allowed to perform them. Please don't take everything as gospel, it is impossible to create a program that fits everyone's needs. This calisthenics workout plan serves as a guide only. Don't feel bad about not being able to complete all the prescribed exercises, reps, and sets.

In calisthenics, progressions serve as a guide to scale up or down the difficulty of exercises. If you are unable to do a pull-up, push-up, or dip you can choose an easier variation of the exercise. On the other hand, if you find the exercises too easy, you can choose a more difficult version, for example, an archer pull-up instead of a regular pull-up.

Week 1

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band bicep curls (3 sets of 10 reps)
3. Resistance band tricep extensions (3 sets of 10 reps)
4. Resistance band rows (3 sets of 10 reps)
5. Push-ups (3 sets of 10 reps)
   • If you can’t do a push-up yet, check our guide to the push-up progressions
6. Bodyweight squats (3 sets of 10 reps)
   • If you have challenges with a proper squat form check out our squat mobility routine.
7. Plank (hold for 30 seconds)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Pull-ups (3 sets of 5 reps)
   • If you can’t do a pull-up yet, check our guide to pull-up progressions
3. Resistance band shoulder press (3 sets of 10 reps)
4. Resistance band leg curls (3 sets of 10 reps)
5. Dips (3 sets of 10 reps)
6. Lunges (3 sets of 10 reps)
   • Make sure to check out our suggested exercises for building strong legs with calisthenics
7. Side plank (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest flys (3 sets of 10 reps)
3. Resistance band lateral raises (3 sets of 10 reps)
4. Resistance band pull-aparts (3 sets of 10 reps)
5. Diamond push-ups (3 sets of 10 reps)
6. Jump squats (3 sets of 10 reps)
7. Superman hold (hold for 30 seconds)

Week 2

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band hammer curls (3 sets of 10 reps)
3. Resistance band overhead tricep extensions (3 sets of 10 reps)
4. Resistance band pull-downs (3 sets of 10 reps)
5. Decline push-ups (3 sets of 10 reps)
6. Bulgarian split squats (3 sets of 10 reps per leg)
7. Plank with leg lifts (hold for 30 seconds)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Pull-ups (3 sets of 6 reps)
3. Resistance band front raises (3 sets of 10 reps)
4. Resistance band leg press (3 sets of 10 reps)
5. Narrow grip push-ups (3 sets of 10 reps)
6. Jump lunges (3 sets of 10 reps per leg)
7. Side plank with leg lifts (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest press (3 sets of 10 reps)
3. Resistance band reverse flys (3 sets of 10 reps)
4. Resistance band curls (3 sets of 10 reps)
5. Wide grip push-ups (3 sets of 10 reps)
6. Wall sit (hold for 30 seconds)
7. Bridge hold (hold for 30 seconds)

Week 3

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band concentration curls (3 sets of 10 reps)

3. Resistance band kickbacks (3 sets of 10 reps)
4. Pull-ups (3 sets of 7 reps)
5. Pike push-ups (3 sets of 10 reps)
6. Bulgarian split squats with weight (3 sets of 10 reps per leg)
7. Plank with arm and leg lift (hold for 30 seconds)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band pull-ups (3 sets of 10 reps)
3. Resistance band lateral raises (3 sets of 10 reps)
4. Resistance band leg curls with double band (3 sets of 10 reps)
5. Close grip push-ups (3 sets of 10 reps)
6. Plyometric lunges (3 sets of 10 reps per leg)
7. Side plank with hip dip (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest flys with a pause at the top (3 sets of 10 reps)
3. Resistance band rear delt flys with pause at top (3 sets of 10 reps)
4. Resistance band pull-aparts with a pause at the top (3 sets of 10 reps)
5. Clap push-ups (3 sets of 10 reps)
6. Wall sit with calf raise (hold for 30 seconds)
7. Reverse plank hold (hold for 30 seconds)

Week 4

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band bicep curls with a pause at the top (3 sets of 10 reps)
3. Resistance band tricep extensions with a pause at the bottom (3 sets of 10 reps)
4. Pull-ups (3 sets of 8 reps)
5. Archer push-ups (3 sets of 10 reps per side)
6. Bulgarian split squats with weight (3 sets of 10 reps per leg)
7. Plank with a hip twist (hold for 30 seconds)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Pull-ups with slow eccentric (3 sets of 5 reps)
3. Resistance band front raises with a pause at the top (3 sets of 10 reps)
4. Resistance band leg press with a pause at the bottom (3 sets of 10 reps)
5. Push-ups with feet elevated (3 sets of 10 reps)
6. Single-leg glute bridge (3 sets of 10 reps per leg)
7. Side plank with leg lift and hip dip (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest press with a pause at the bottom (3 sets of 10 reps)
3. Resistance band reverse flys with a pause at the top (3 sets of 10 reps)
4. Resistance band curls with slow eccentric (3 sets of 10 reps)
5. Spiderman push-ups (3 sets of 10 reps per side)
6. Wall sit with knee pulse (hold for 30 seconds)
7. Plank with knee-to-elbow (hold for 30 seconds)

Week 5

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)

2. Pull-ups with an isometric hold at the top (3 sets of 5 reps)
3. Resistance band lateral raises with slow eccentric (3 sets of 10 reps)
4. Resistance band squats with a pause at the bottom (3 sets of 10 reps)
5. Diamond push-ups (3 sets of 10 reps)
6. Bulgarian split squats with jump and pulse at the bottom (3 sets of 10 reps per leg)
7. Plank with a hip drop (hold for 30 seconds on each side)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band pull-ups with slow eccentric (3 sets of 5 reps)
3. Resistance band leg curls with isometric hold (3 sets of 10 reps)
4. Resistance band push-ups with a pause at the bottom (3 sets of 10 reps)
5. Plyometric lunges with a jump (3 sets of 10 reps per leg)
6. Single-leg deadlift (3 sets of 10 reps per leg)
7. Side plank with leg lift and knee pulse (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest flys with an isometric hold at the top (3 sets of 10 reps)
3. Resistance band pull-aparts with slow eccentric (3 sets of 10 reps)
4. Resistance band hammer curls (3 sets of 10 reps)
5. Plyometric push-ups (3 sets of 10 reps)
6. Wall sit with heel lift (hold for 30 seconds)
7. Plank with reach (hold for 30 seconds on each side)

Week 6

Day 1:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Pull-ups with an isometric hold at the top (3 sets of 5 reps)
3. Resistance band overhead press with a pause at the top (3 sets of 10 reps)
4. Resistance band deadlift (3 sets of 10 reps)
5. Archer push-ups with an isometric hold at the bottom (3 sets of 10 reps per side)
6. Bulgarian split squats with weight in the hands (3 sets of 10 reps per leg)
7. Plank with shoulder taps (hold for 30 seconds)

Day 2:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band pull-ups with isometric hold (3 sets of 5 reps)
3. Resistance band leg press with slow eccentric (3 sets of 10 reps)
4. Resistance band push-ups with an isometric hold at the bottom (3 sets of 10 reps)
5. Jump squats (3 sets of 10 reps)
6. Single-leg calf raises (3 sets of 10 reps per leg)
7. Side plank with leg lift and reach (hold for 30 seconds on each side)

Day 3:

1. Warm-up: 5-10 minutes of light cardio (jumping jacks, jogging in place, etc.)
2. Resistance band chest press with an isometric hold at the bottom (3 sets of 10 reps)
3. Resistance band row with slow eccentric (3 sets of 10 reps)
4. Resistance band curls with an isometric hold at the top (3 sets of 10 reps)
5. Hindu push-ups (3 sets of 10 reps)
6. Wall sit with leg lift (hold for 30 seconds)
7. Plank with leg lift and hip drop (hold for 30 seconds on each side)

An alternative program with easier exercises and no equipment needed

If you found these exercises too difficult or you have no access to a pull-up bar and resistance bands, we made a more beginner-friendly calisthenics routine that requires no equipment. Try our Level 1 plan below:

BEST FOR BEGINNERS

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PRODUCT HIGHLIGHTS

• Designed for total beginners
• Short and efficient workouts (30-40min)
• All exercises doable at home with no equipment
• 4-week program with 12 workout sessions
• Great variety of 40+ exercises
• Exercise videos and detailed guides included