6-Week Calisthenics Workout Plan For Beginners

This calisthenics workout plan for beginners is a perfect way to start bodyweight training at home. You only need two basic calisthenics equipment: resistance bands and pull up bar. You should have resistance bands in 2 or 3 colors/thickness to be able to adjust the difficulty of the exercises. 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. 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 and doesn’t feel bad about not being able to complete all the prescribed sets and reps.

Also, the calisthenics progression chart serves you as a guide to scale down or up the difficulty of exercises. If you are unable to do a pull up, push up or a 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. “Overcoming Gravity” is a great book if you want to learn more about how to apply progression techniques to maximize your training benefit.

💪 Once you completed the program and feel motivated to continue, you can create your own calisthenics workout plan following our guide.

6-week calisthenics workout plan for beginners

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 pause at 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 pause at 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 pause at top (3 sets of 10 reps)
3. Resistance band tricep extensions with pause at 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 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 pause at top (3 sets of 10 reps)
4. Resistance band leg press with pause at 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 pause at bottom (3 sets of 10 reps)
3. Resistance band reverse flys with pause at 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 isometric hold at top (3 sets of 5 reps)
3. Resistance band lateral raises with slow eccentric (3 sets of 10 reps)
4. Resistance band squats with pause at bottom (3 sets of 10 reps)
5. Diamond push ups (3 sets of 10 reps)
6. Bulgarian split squats with jump and pulse at bottom (3 sets of 10 reps per leg)
7. Plank with 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 pause at bottom (3 sets of 10 reps)
5. Plyometric lunges with 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 isometric hold at 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 isometric hold at top (3 sets of 5 reps)
3. Resistance band overhead press with pause at top (3 sets of 10 reps)
4. Resistance band deadlift (3 sets of 10 reps)
5. Archer push ups with isometric hold at 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 isometric hold at 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 isometric hold at bottom (3 sets of 10 reps)
3. Resistance band row with slow eccentric (3 sets of 10 reps)
4. Resistance band curls with isometric hold at 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)