The ultimate calisthenics workout plan with PDF

Follow the weekly calisthenics workout plan to improve your fitness. All for beginners as well as intermediate programs. 

spartacus workout pdf

What is calisthenics workout?

Calisthenics is a sort of exercise that utilises the body’s weight without much apparatus. The workouts include pushups and other actions that make use of powerful muscle groups. These exercises are usually carried out slowly by the participants. Strength, flexibility, and coordination are all enhanced by

Calisthenics back workout

The workouts listed below can be performed just with your own body weight.

  • Prone Cobra
  • Superman
  • YTI
  • Bodyweight Rear Delt Fly
  • Scapular Wall Slides
  • Scapular Push-Ups

7 Day calisthenics workout plan

This calisthenics workout plan is for you if you’re looking for no-equipment calisthenics workouts you can do at home or outside.

With little to no equipment needed, our plan will assist you in developing strength, balance, flexibility, and muscle growth.

  • Day1: Stationary Lunges, Squats, Assisted Pistol Squats
  • Day2: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
  • Day3: Plank, leg Raises, Limb Lift
  • Day4: Wall Quadricep Stretch, Standing Hamstring Stretch, Calf Stretch
  • Day5: Military Push-up, Wise Push-up, Diamond Push-up
  • Day6: Skipping, Wall Quadricep Stretch, Standing Hamstring Stretch
  • Day7: Chin-up, Pull-Up, Neutral Grip Pull-up
Calisthenics workout plan pdf

Calisthenics workout plan PDF

FAQ about calisthenics workout

What are the 5 types of calisthenics?

See below for some examples of the various calisthenics you can try.

  • Military calisthenics
  • Flashy calisthenics
  • Street calisthenics
  • Aesthetic calisthenics
  • Static calisthenics
  • Playground calisthenics

How do Beginners start calisthenics?

Always remember to warm up.

Is 20 minutes of calisthenics enough?

No, it’s not enough. Calisthenics workouts need to be at least 30 minutes to be effective.

Can you build muscle with just calisthenics?

The response is “sure, of course you can,” to put it briefly. The longer response to the topic of how to gain muscle with calisthenics requires additional context and explanation of why, how, and whether or not building muscle should be your aim.

Workout at home or on the go

Choose workouts that suit your lifestyle with no equipment, free weights or machines and express workouts when you are short on time.