Callisthenics has been around since the beginning of physical training, and for good reason: it uses your own bodyweight to build muscle, improve mobility, and skyrocket strength. Whether you’re training in a home gym, a park, or your living room, calisthenics offers a versatile and cost-effective way to stay fit. With the right workout plan, you can progress from basic bodyweight movements to advanced strength skills like handstand push-ups and front levers.
What is Callisthenics?
Callisthenics is a form of resistance training that relies primarily on your bodyweight.
Unlike traditional weightlifting, where external loads like barbells and dumbbells are used, callisthenics challenges you through leverage, angles, and variations of fundamental movements.
This approach not only builds strength and muscle but also enhances balance, joint health, and athleticism—skills that carry over into daily life and other sports.
Benefits of a Callisthenics Workout Plan
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Minimal equipment required – You can train anywhere, no excuses.
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Scalable for all levels – Progressions and regressions make it beginner-friendly and advanced-athlete approved.
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Improved mobility and joint strength – Bodyweight training naturally develops functional strength.
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Budget-friendly – Skip the pricey gym membership; a simple setup with a pull-up bar and resistance bands is plenty.
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Great for home gyms – Save space while still building serious muscle and strength.
Essential Gear for Calisthenics Training
While callisthenics requires little to no equipment, a few pieces can make a big difference:
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Pull-Up Bar – For pull-ups, hanging leg raises, and advanced static holds.
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Dip Bars or Parallettes – Perfect for dips, L-sits, and push-up variations.
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Resistance Bands – Help with progressions (like assisted pull-ups) or add resistance for push-ups and squats.
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Gymnastic Rings – A versatile tool for scalable push, pull, and core training.
Check out the Bells of Steel Gymnastics Rings or Adjustable Pull-Up Bar to take your calisthenics setup to the next level.
Beginner-Friendly Calisthenics Workout Plan
This workout is designed for total-body strength and can be done 3–4 times per week.
Warm-Up (5–10 minutes)
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Jumping jacks: 2 minutes
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Arm circles and shoulder mobility drills: 1–2 minutes
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Bodyweight squats: 2 sets of 15 reps
Full-Body Calisthenics Workout
Push Exercises
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Push-Ups: 3 sets of 10–15 reps
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Incline Push-Ups (hands on a bench, box, or sofa): 3 sets of 8–12 reps
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Progression: Move toward decline push-ups or ring push-ups.
Pull Exercises
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Pull-Ups (or Assisted with Bands): 3 sets of 5–8 reps
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Australian Rows (using a bar or rings): 3 sets of 10–12 reps
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Progression: Weighted pull-ups or front lever training.
Legs
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Bodyweight Squats: 3 sets of 15–20 reps
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Lunges: 3 sets of 10 reps per leg
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Progression: Pistol squats or Bulgarian split squats.
Core
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Plank Hold: 3 sets of 30–60 seconds
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Hanging Leg Raises (or lying leg raises): 3 sets of 10–15 reps
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Progression: Toes-to-bar or dragon flags.
Cool Down (5–10 minutes)
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Stretch chest, hamstrings, and hip flexors.
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Breathe deeply and reset.
Intermediate Callisthenics Workout Plan (3-Day Split)
This plan builds more volume and introduces skill work.
Day 1: Push (Chest, Shoulders, Triceps)
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Ring Push-Ups: 4 sets of 10–12
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Dips (on dip bars): 4 sets of 6–10
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Pike Push-Ups: 3 sets of 8–12
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Archer Push-Ups: 3 sets of 6–8 per side
Day 2: Pull (Back, Biceps)
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Pull-Ups (weighted or strict): 4 sets of 6–8
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Chin-Ups: 3 sets of 8–10
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Inverted Rows (rings or bar): 3 sets of 12–15
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Front Lever Tuck Hold: 3–4 holds of 15–30 sec
Day 3: Legs & Core
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Bulgarian Split Squats: 4 sets of 10 per leg
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Pistol Squats (assisted if needed): 3 sets of 5–8 per leg
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Glute Ham Sliders (with core sliders): 3 sets of 12–15
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Hanging Leg Raises: 4 sets of 10–12
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Plank-to-Shoulder Tap: 3 sets of 45 sec
Advanced Calisthenics Workout Plan (5-Day Split)
For athletes chasing skills and muscle with higher intensity.
Day 1: Push (Planche Focus)
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Planche Lean Holds: 4 sets of 20–30 sec
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Handstand Push-Ups (wall or freestanding): 4 sets of 5–8
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Ring Dips: 4 sets of 6–8
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Pseudo Planche Push-Ups: 3 sets of 10
Day 2: Pull (Front Lever Focus)
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Weighted Pull-Ups: 5 sets of 4–6
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Archer Pull-Ups: 4 sets of 6–8 per side
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Front Lever Tuck-to-Advanced Tuck: 4–5 holds of 10–20 sec
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Typewriter Pull-Ups: 3 sets of 6–8
Day 3: Legs
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Shrimp Squats: 4 sets of 6–8 per leg
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Nordic Hamstring Curls: 3 sets of 6–8
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Jump Squats: 3 sets of 12
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Glute Ham Slider Curls: 4 sets of 10–12
Day 4: Core & Skills
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Dragon Flags: 4 sets of 6–8
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Hanging Windshield Wipers: 3 sets of 8–10
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L-Sits (parallettes): 4 holds of 20–40 sec
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Handstand Practice: 10–15 minutes skill work
Day 5: Push/Pull Combo
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Muscle-Ups (bar or rings): 5 sets of 3–5
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Ring Archer Push-Ups: 4 sets of 8–10
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Front Lever Rows: 4 sets of 6–8
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Planche Lean-to-Push-Up: 3 sets of 6
Notes on Progression
The key to building strength with calisthenics is progressive overload. Since you’re not adding plates to a bar, you’ll increase difficulty by:
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Adjusting leverage (e.g., moving feet forward in rows)
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Adding reps or sets
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Incorporating isometric holds
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Using weighted vests or resistance bands
FAQ: Callisthenics Workout Plan
Can you build muscle with calisthenics alone?
Yes. By using progressions, time under tension, and advanced variations, calisthenics can build significant muscle mass.
How many days a week should I train calisthenics?
Beginners: 3 days per week. Intermediate: 3–4 days. Advanced: up to 5 days split into push/pull/legs/core.
Do I need equipment for calisthenics?
No, but tools like a pull-up bar, dip bar, and resistance bands expand exercise variety and progression.
Is calisthenics good for beginners?
Absolutely. Start with push-ups, bodyweight squats, and assisted pull-ups, then scale up as you build strength and control.
Rock Your Body
You can get a killer workout with minimal equipment with the right calisthenics plan. Focus on good form and progressive overload, and consider investing in some basic equipment to level up on the go.
