Full-Body Calisthenics Workout Plan
A simple and balanced calisthenics program targeting all major muscle groups: chest, back, shoulders, arms, core, and legs.
Workout Structure
- Frequency: 3–4 days per week
- Sets: 3–4 per exercise
- Reps: 6–15 depending on difficulty
- Rest: 60–90 seconds between sets
Day A – Push Focus
Targets: Chest, Shoulders, Triceps
-
Push-ups
3–4 sets × 8–15 reps -
Dips (parallel bars or bench)
3 sets × 8–12 reps -
Pike Push-ups
3 sets × 6–10 reps
Targets shoulders -
Diamond Push-ups
3 sets × 8–12 reps
Focus on triceps -
Plank
3 sets × 30–60 seconds
Day B – Pull Focus
Targets: Back, Biceps
-
Pull-ups or Assisted Pull-ups
4 sets × 5–10 reps -
Chin-ups
3 sets × 6–10 reps -
Inverted Rows
3 sets × 8–12 reps -
Hanging Knee Raises
3 sets × 10–15 reps -
Superman Hold
3 sets × 20–40 seconds
Day C – Legs + Core
Targets: Quads, Glutes, Hamstrings, Calves
-
Bodyweight Squats
4 sets × 12–20 reps -
Walking Lunges
3 sets × 10–12 reps each leg -
Glute Bridges
3 sets × 12–15 reps -
Single-Leg Calf Raises
3 sets × 12–15 reps -
Leg Raises
3 sets × 10–15 reps
Weekly Example Schedule
- Monday: Day A (Push)
- Wednesday: Day B (Pull)
- Friday: Day C (Legs + Core)
- Optional Saturday: Repeat your weakest day
Progression
To build strength and muscle, progressively make exercises harder:
- Increase repetitions
- Increase sets
- Progress to harder variations:
- Push-ups → Decline Push-ups
- Pull-ups → Weighted Pull-ups
- Squats → Pistol Squats
Warm-Up Before Training
- 5 minutes light cardio
- Arm circles
- Hip mobility movements
- 1 light set of each exercise
💡 Tip: Consistency matters more than intensity. Focus on proper form and gradually increase difficulty over time.