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Calisthenics Athlete

Build an athletic, functional physique using only your bodyweight. Master fundamental movements, progress to advanced skills, and develop real-world strength. No gym membership required.

4.8(567 reviews)
9,881 enrolled
Beginner
Frequency4 days/week
Duration8 weeks
EquipmentCalisthenics
Total Workouts32

No equipment needed

Train anywhere

Functional strength

Master your bodyweight

Program Details

Training StyleFull Body
DifficultyBeginner
Weekly Sessions4 workouts
Total Duration8 weeks
Equipment RequiredCalisthenics

Who Is This For?

Suitable for all fitness levels

Week 1

D1

Push Day

Chest, shoulders, triceps

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 15 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 12 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 10 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 10 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 12 reps · Rest 60 sec

D2

Pull Day

Back and biceps

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 12 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 12 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 15 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 20 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 15 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 20 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 20 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 15 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 30 reps · Rest 30 sec

  5. Burpees

    3 sets × 10 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 2

D1

Push Day

Chest, shoulders, triceps (Progressive Week 2)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 16 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 13 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 11 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 11 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 13 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Progressive Week 2)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 13 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 13 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 16 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Progressive Week 2)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 21 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 16 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 21 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Progressive Week 2)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 21 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 16 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 31 reps · Rest 30 sec

  5. Burpees

    3 sets × 11 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 3

D1

Push Day

Chest, shoulders, triceps (Progressive Week 3)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 17 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 14 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 12 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 12 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 14 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Progressive Week 3)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 14 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 14 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 17 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Progressive Week 3)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 22 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 17 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 22 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Progressive Week 3)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 22 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 17 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 32 reps · Rest 30 sec

  5. Burpees

    3 sets × 12 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 4

D1

Push Day

Chest, shoulders, triceps (Progressive Week 4)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 17 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 14 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 12 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 12 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 14 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Progressive Week 4)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 14 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 14 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 17 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Progressive Week 4)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 22 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 17 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 22 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Progressive Week 4)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 22 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 17 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 32 reps · Rest 30 sec

  5. Burpees

    3 sets × 12 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 5

D1

Push Day

Chest, shoulders, triceps (Deload Week - Focus on form)

40 min
strength
Deload
6 exercises

  1. Push-ups

    4 sets × 17 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 14 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 12 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 12 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 14 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Deload Week - Focus on form)

40 min
strength
Deload
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 14 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 14 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 17 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Deload Week - Focus on form)

40 min
strength
Deload
6 exercises

  1. Bodyweight Squats

    4 sets × 22 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 17 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 22 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Deload Week - Focus on form)

35 min
endurance
Deload
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 22 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 17 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 32 reps · Rest 30 sec

  5. Burpees

    3 sets × 12 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 6

D1

Push Day

Chest, shoulders, triceps (Intensification Phase - Week 1/3)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 14 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 11 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 9 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 9 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 11 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Intensification Phase - Week 1/3)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 11 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 11 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 14 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Intensification Phase - Week 1/3)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 19 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 14 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 19 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Intensification Phase - Week 1/3)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 19 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 14 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 29 reps · Rest 30 sec

  5. Burpees

    3 sets × 9 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 7

D1

Push Day

Chest, shoulders, triceps (Intensification Phase - Week 2/3)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 13 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 10 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 8 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 8 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 10 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Intensification Phase - Week 2/3)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 10 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 10 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 13 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Intensification Phase - Week 2/3)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 18 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 13 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 18 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Intensification Phase - Week 2/3)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 18 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 13 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 28 reps · Rest 30 sec

  5. Burpees

    3 sets × 8 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

Week 8

D1

Push Day

Chest, shoulders, triceps (Intensification Phase - Week 3/3)

40 min
strength
6 exercises

  1. Push-ups

    4 sets × 12 reps · Rest 60 sec

  2. Pike Push-ups

    3 sets × 9 reps · Rest 60 sec

  3. Diamond Push-ups

    3 sets × 7 reps · Rest 60 sec

  4. Dips (parallel bars or chair)

    3 sets × 7 reps · Rest 90 sec

  5. Plank

    3 sets × 45 sec · Rest 30 sec

  6. Decline Push-ups

    2 sets × 9 reps · Rest 60 sec

D2

Pull Day

Back and biceps (Intensification Phase - Week 3/3)

40 min
strength
6 exercises

  1. Pull-ups

    4 sets × AMRAP · Rest 90 sec

  2. Australian Rows

    4 sets × 9 reps · Rest 60 sec

  3. Chin-ups

    3 sets × AMRAP · Rest 90 sec

  4. Inverted Rows

    3 sets × 9 reps · Rest 60 sec

  5. Superman Holds

    3 sets × 30 sec · Rest 30 sec

  6. Reverse Snow Angels

    2 sets × 12 reps · Rest 30 sec

D3

Legs Day

Quads, hamstrings, glutes (Intensification Phase - Week 3/3)

40 min
strength
6 exercises

  1. Bodyweight Squats

    4 sets × 17 reps · Rest 60 sec

  2. Bulgarian Split Squats

    3 sets × 12 each · Rest 90 sec

  3. Lunges

    3 sets × 12 each · Rest 60 sec

  4. Glute Bridges

    3 sets × 12 reps · Rest 60 sec

  5. Single Leg Romanian Deadlift

    3 sets × 10 each · Rest 60 sec

  6. Calf Raises

    3 sets × 17 reps · Rest 30 sec

D4

Core & Conditioning

Abs and cardio (Intensification Phase - Week 3/3)

35 min
endurance
7 exercises

  1. Mountain Climbers

    3 sets × 45 sec · Rest 30 sec

  2. Bicycle Crunches

    3 sets × 17 reps · Rest 30 sec

  3. Leg Raises

    3 sets × 12 reps · Rest 45 sec

  4. Russian Twists

    3 sets × 27 reps · Rest 30 sec

  5. Burpees

    3 sets × 7 reps · Rest 60 sec

  6. Dead Bug

    3 sets × 10 each · Rest 30 sec

  7. Plank

    2 sets × 60 sec · Rest 30 sec

D5

Rest Day

Rest
D6

Rest Day

Rest
D7

Rest Day

Rest

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