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
Zero to 10 Push-Ups in 6-Weeks Beginner Calisthenics Workout Plan
Build strength and master perfect form with this 6-week beginner push-up calisthenics program. Go from zero to 10 full push-ups with short, effective workouts.
Weekly structure:
Frequency
2 workouts per week, 25–30 minutes per session. Each workout includes: 7-minute Warm-Up + 15-minute Strength Superset + 5-minute Core Finisher. Perfect for beginners and easy to combine with any other training routine.
Goal
The goal of the program is to help beginners build the strength, control, and technique needed to perform 10 strict, full-range push-ups with perfect form - by progressively improving chest, triceps, and shoulder strength.
How to Dip: 6-Week Workout Plan to Get From 0 To 5 Dips
Build upper body and triceps strength, improve shoulder stability, and master bodyweight dips with this 6-week beginner calisthenics plan—perfect for home workouts with rings or dip bars!
Weekly structure:
Frequency
2 workouts per week, 45 minutes per session. Each workout contains: 10 minute Warm-Up + 25 minute Strength Part + 10 minute HIIT Finisher
Goal
To help you build the strength, technique, and control needed to achieve 5 strict, full-range bodyweight dips on rings or parallel bars.
How to Pull-Up: 6-Week Workout Plan to Achieve Your First 5 Strict Pull-Ups
This is the best calisthenics workout plan for beginners who want to unlock the pull-up. It includes 12 complete back workout sessions that you can do at home or in a calisthenics park, with minimal equipment.
Weekly structure:
Frequency
2 workouts per week, 45 minutes per session. Each workout contains: 10 minute Warm-Up + 25 minute Strength Part + 10 minute HIIT Finisher
Goal
Progress from 0 to 5 pull-ups by building pulling strength, scapular control, and upper-body muscle endurance.
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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