Calisthenics workout plans
Discover our range of workout plans designed for all fitness levels, from beginners to advanced. These bodyweight-focused routines require little to no equipment, making them ideal for home or on-the-go training. Whether you’re looking to build strength, increase flexibility, lose weight, or learn skills like muscle-ups or front levers, our plans are tailored to meet specific goals. We offer programs for beginners, seniors, runners, cyclists, women, and more, ensuring you find the right fit for your needs. Start your fitness journey or take it to the next level with our straightforward, goal-driven workout plans
Full-Body Home Workout Plan for Beginners - No Equipment
Here’s a comprehensive 4-week calisthenics full-body workout plan for absolute beginners, targeting both upper and lower body muscles. The routine follows progressive overload principles and can be performed without equipment, with scalable difficulty for each exercise.
Weekly structure:
Frequency
3 workouts per week. 30-40 minutes each. Rest 1-2 minutes between supersets (circuit format). At least one day of rest between workouts.
Goal
Build strength and mobility while introducing progressive overload through reps, sets, and exercise variations.
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