30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (2024)

Welcome to the start of your fitness transformation! If you’re new to calisthenics, or simply looking to shake up your routine, you’re in the right place. Our 30-day calisthenics workout plan for beginners is designed to introduce you to the fundamentals of bodyweight training, with a focus on five key movement systems.

We’ve structured the workout plan with alternating training and active rest days to ensure your body gets the recovery it needs while you steadily build strength and endurance.

Get ready to explore the power of your own body and see just how far you can push your limits.

Jump to the workout plan.

Alternatively, you can download a PDF version of the workout plan below:

30-Day Calisthenics Workout Plan for Beginners PDF

Table Of Contents

  1. 30-Day Calisthenics Workout Plan for Beginners In a Nutshell
  2. Workout Plan Overview
  3. Workout Plan Structure
    • Active Rest Days
    • Training Volume Specifications
  4. How To Warm Up For Calisthenics Workouts
    • Upper Body Warm-up
    • Lower Body And Core Warm-up
  5. The 30-Day Calisthenics Workout Plan for Beginners
    • Day 1
    • Day 2
    • Day 3
    • Day 4
    • Day 5
    • Day 6
    • Day 7
    • Day 8
    • Day 9
    • Day 10
  6. Will These Calisthenics Workout Plans Help Me Build Muscle?
  7. Why Should You Do Calisthenics Workouts?

30-Day Calisthenics Workout Plan for Beginners In a Nutshell

Program styleCalisthenics
Program duration30 days
Workout duration40 mins – 1 hour
Scheduling10 day blocks
GoalIncrease strength and power
LevelBeginners
Equipment neededBench, pull up bar, rower, skipping rope, stationary bike

Workout Plan Overview

Over the course of 30 days, you’ll be introduced to a variety of exercises that target different muscle groups and movement systems. The plan is divided into three 10-day blocks, each one building on the last to gradually increase the intensity and complexity of the workouts.

By the end of this plan, you should notice improvements in your strength, balance, and mobility. You’ll also have a solid foundation of calisthenics skills that you can continue to build upon.

And the best part? This plan doesn’t have to end after 30 days. You can continue to follow the structure, applying the principle of progressive overload to keep challenging your body and advancing your skills.

Whether you’re new to fitness or looking to diversify your routine, this plan offers a comprehensive introduction to the power and versatility of calisthenics, and a sustainable model for long-term fitness growth.

Workout Plan Structure

The program consists of three 10 day blocks for a total of 30 days with a workout on each day lasting 40 mins to an hour.

Although this workout plan is programmed for 30 days, you can easily extendedit for several months – depending on your fitness goals.

The workout days are structured using training splits. Each split will focus on one of five fundamental movement systems each day.

These systems are:

  • Upper body push (Triceps, front shoulders, and chest)
  • Upper body pull (Biceps, rear shoulders, and upper back)
  • Core/abs (Abs, Obliques, lower back, and hips)
  • Lower body/legs (Quads, calves, hamstrings, and glutes)
  • Plyometrics (Explosive movements)

Each day will focus on one of these systems, allowing you to develop a well-rounded strength and skill set. This helps you focus on one group at a time for optimised progress and recovery. It’s also great in the sense that it allows you to train consistently throughout each 10 day cycle.

The inclusion of plyometrics to your calisthenics is designed to give you a big boost in power and explosiveness. When you’re doing calisthenics, this extra power can really make a difference. They’re also great for building muscle strength and endurance. A lot of plyometric exercises work multiple muscle groups at the same time. So, while you’re getting more powerful, you’re also getting stronger and building your endurance.

The training days will be separated by an active rest day, meaning training and active rest will alternate day by day. You 10 day cycle will look as follows:

DAY 1Workout
DAY 2Active rest
DAY 3Workout
DAY 4Active rest
DAY 5Workout
DAY 6Active rest
DAY 7Workout
DAY 8Active rest
DAY 9Workout
DAY 10Active rest

Active Rest Days

Each workout day will be alternated by an active rest day which will consist of low-intensity steady-state cardio (LISS) and static stretching for no more than 20 seconds per stretch.

It is important to rest so that your body can recover and rebuild, while at the same time it’s necessary to keep your body stimulated and prepared for progress.

The cardio volume will increase day by day with 5-minute increments each day for progressive conditioning.

The cardio component is essential since calisthenics training places heavy energy demands on the muscles, so having efficient oxygen and nutrient delivery system is essential.

It also helps condition your lungs and diaphragm for optimised breathing.

As for static stretching, it is imperative to maintain and improve flexibility and range of motion. This will allow you to graduate to more complex movements as well as limit the risk of injury.

Training Volume Specifications

The training volume should be progressively increased as you cycle through to the next week of training.

For rep-based exercises, we suggest increments of 2 reps with each progressive week, and for time-based exercises, we suggest a weekly increment of 5 seconds.

For instance, the starting rep range for this beginner program is 6 reps over 4 sets, with each 10 day block, you must increase this by two, meaning the following 10 day block will see a rep range of 8 reps over 4 sets.

30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (1)

Where time is concerned, for instance, with isometric exercises like the plank, weekly increments of an extra 5 second is recommended.

You should complete a set of each exercise in the workout before taking a break and starting the cycle again. The rest period between cycles is 1 minute.

You won’t need any equipment, except for a set of bars for pull exercises and stable platforms for dips as well as some basics for your cardio active rest exercises. This includes access to cycling equipment (bike or stationary bike), a rowing machine, and a jump/skipping rope.

The different calisthenics workouts are meant to challenge each region of your body separately while giving others the chance to rest and recharge for a full-effort workout.

How To Warm Up For Calisthenics Workouts

A good warm-up is your first line of defense against injury as well as a good way to get ready for action.

For calisthenics, a warm-up routine consists of dynamic stretches where your joints and muscles are stimulated through a full range of motion. It’s also a good way to jumpstart your cardiovascular system, which is essential for efficient energy delivery.

Basically put, take all your major joint systems, especially those that will perform on a specific workout day, and move them through their normal range of function at least ten times each.

We’ve split your warm-up into two body segments, upper body and lower body, to make things easier.

Your warm-up should be specific to the body segment you’ll be training, so the upper body warm-up for upper body days and the lower body warm-up for lower body days.

When a warm-up is carried out by your limbs or extremities (arms, legs, hands, and feet), you should perform ten reps on each limb/extremity.

When a warm-up is carried out about a central axis, like your waist, a complete rep counts when you’ve moved once in each direction.

Lastly, the cardio-based warm-up exercises such as the jumping jacks and rapid mountain climbers should be carried out after all the dynamic stretches are complete for a total of ten seconds.

For core training days, we suggest you go with the lower body warm-up.

Remember, there is no rest between warm-up exercises.

Upper Body Warm-up

  • Arm circles
  • Shoulder shrugs (Front)
  • Shoulder shrugs (Back)
  • Wrist rotations
  • Elbow rotations
  • Chest flys
  • Jumping jacks (Cardio)

Lower Body And Core Warm-up

  • Hip circles
  • Waist twists
  • Toe touches
  • Knee rotations (Left)
  • Knee rotations (Right)
  • Front kicks
  • Mountain climbers (Cardio)

The 30-Day Calisthenics Workout Plan for Beginners

30-Day Calisthenics Workout Plan for Beginners PDF

Day 1

SplitLOWER BODY / LEGS (Strength endurance, balance)
Workout4 sets of:
6 x Stationary Lunges
6 x Squats
6 x Assisted Pistol Squats
6 x Hamstring Bridges
6 x Single Leg RDL
1 min rest
Systems workedHip Flexor group, Hamstring group, Glutes, Calves

Day 2

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout20 min Jog (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Systems workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 3

SplitCORE STRENGTH / ABS )Strength Endurance, Stability)
Workout4 sets of:
1 min Plank
6 x Leg Raises
1 min Limb Lift/Bird Dog (Alternating) contralateral
1 min Supine Glute Bridge Hold
30 sec Side Plank (L) Bent Knee
30 sec Side Plank (R) Bent Knee
1 min rest
Systems workedAbs, Oblique Group, Pelvic Floor, Erector Spinae (lower back), Glutes

Day 4

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout25 min Row (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Systems workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 5

SplitUPPER BODY PUSH (Arms, Chest, Shoulders Strength Endurance, Stability)
Workout4 sets of:
6 x Military Push-up
6 x Wide Push-up
6 x Diamond Push-up
6 x Pike Push-up
6 x Bench Dips
1 min rest
Muscles workedArms (triceps), Shoulders (deltoids), Chest (pectoral group)

Day 6

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout30 min Skipping (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 7

SplitUPPER BODY PULL (Arms, Upper Back, Shoulders Strength Endurance, Stability)
Workout4 sets of:
6 x Chin-up
6 x Pull-Up
6 x Neutral Grip Pull-up
6 x Australian Pull-up
6 x Tucked Bodyweight Rows
1 min rest
Muscles workedArms (Biceps), Shoulders (Rear Deltoid), Lats (Latissimus Dorsi), Traps (Trapezius), Rhomboid group

Day 8

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout20 min Jog (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 9

SplitPLYOMETRICS (For explosiveness)
Workout4 sets of:
6 x Jump Squats
6 x Plyometric Push-Ups
6 x Box Jumps
6 x Jumping Lunges
6 x Tuck Jumps
1 min rest
Muscles workedLegs (Quads, Hamstrings, Calves), Glutes, Core (Abs, Obliques), Chest (Pectorals), Arms (Triceps), Shoulders (Deltoids)

Day 10

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout25 min Bike (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Will These Calisthenics Workout Plans Help Me Build Muscle?

Yes of course! But like any other training discipline, it’s always the way in which you apply it that determines the results you get out of it.

Part of the beauty lies in the fact that you are building your body through the exercises you perform.

Calisthenics is a form of resistance training, one which simply substitutes the use of weights and machines for your own body weight.

Resistance training is the training method required to build muscle. Because you’re using your own body weight, you will be able to train your muscles as a system rather than in isolation.

Having said that, these workouts are split into arm, back, chest, core, leg, and shoulder workouts.

However, despite this seeming isolation, bear in mind that these are regions of the body and not individual muscle.

This means you’re training entire muscle and joint systems, giving the benefit of producing a balanced, proportionate physique which accentuates your true, complete muscle profile and not just bits and pieces of it.

These workout plans have been designed to take full advantage of what calisthenics has to offer. With consistent and progressive training and good nutrition, you can build your optimal physique, gain some muscle, and shed some fat at the same time.

Related: Calithenics vs Regular Gym

Why Should You Do Calisthenics Workouts?

Calisthenics is one of the oldest forms of physical training. It might have seen an upsurge in popularity over the last decade, but don’t let the recent trends fool you. This discipline is actually ancient.

The word ‘calisthenics’ originates from a Greek word meaning beautiful strength. This exemplifies the physical fitness, graceful movement, and aesthetic physique developed through the mastery of the discipline.

Doing calisthenics has loads of benefits that include whole body stability and control, and more efficient hypertrophy through its natural compound movements.

Calisthenics is also accessible to most people, male, female, young, and old with an able body. The low impact and equipment-free nature of the discipline means that it is generally a safe option.

So if the question is why should you do calisthenics, the answer is why not?

Download our calisthenics workout plans below:

30-Day Calisthenics Workout Plan for Beginners PDF

30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (2024)

FAQs

Can I get fit with just calisthenics? ›

Calisthenics is amazing for building functional, full-body muscle but there is a limit to the amount of sheer mass you can gain with calisthenics. Calisthenics will build as much muscle as free weights to a point, but if you want to push past that point then you'll need to train (and eat) like a bodybuilder.

Is 30 too old to start calisthenics? ›

It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat. But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics.

Does the 28 day calisthenics challenge actually work? ›

Yes, a 28-day calisthenics workout plan works as it's designed to challenge your body in a holistic way. The exercises in this program are carefully chosen to target all major muscle groups and improve overall fitness.

Should I do calisthenics if I'm skinny? ›

The good news is that bodyweight training can help you gain muscle and fill out your frame over time. Calisthenics builds functional strength through compound exercises requiring no equipment — making it optimal for anybody.

What are the big 3 calisthenics? ›

The squat, bench and deadlift are 'the king, queen and prince of compound exercises,' says Hendrick Famutimi, a personal trainer and powerlifter. Whether your goal is to build strength, power or size – or simply to move better – they'll get you there.

Can I transform my body with calisthenics? ›

Yes! Calisthenics can build an awesome physique and great strength at the same time. Exercises using bodyweight have been more of an underground workout style that is often used for people with injuries or to lose weight.

Is calisthenics anti aging? ›

Remember to keep movement controlled and gradually build up intensity. Overall, calisthenics is an effective form of exercise that can increase longevity by improving muscle mass, bone density, and cardiovascular health. Making our bodies more resilient helps protect against certain adverse health effects.

What is the age limit for calisthenics? ›

There is no lower age limit for children and calisthenics. Children can start doing low-level calisthenics movements and gradually progress up through more challenging variations as they grow in strength and confidence.

Should I lift weights or do calisthenics? ›

Weight training improves your metabolism, increases bone density, helps in weight management, and ensures joint flexibility. Calisthenics tones your body and provides muscle harmony. A balanced combination of these methods keeps you active and takes care of your physical and mental well-being.

How long will it take to get fit with calisthenics? ›

It's not uncommon for it to take several months or more to see significant muscle growth, especially if you are just starting out or are returning to exercise after a long break. However, with consistent training and proper nutrition, you can expect to see progress within a few weeks or months.

Does calisthenics need rest days? ›

When it comes to calisthenics, some people mistakenly believe that you can exercise every day and still make progress. This is absolutely incorrect. Exercising every day, without rest, will undoubtedly lead to overuse injuries, CNS fatigue, and pure exhaustion of both your physical body and your psyche.

Does calisthenics get you shredded? ›

'Calisthenics exercises target multiple muscle groups simultaneously, resulting in a more toned and defined physique. With consistent training, you can build lean muscle mass and improve your body composition.'

Why is calisthenics so hard? ›

Learning calisthenics is not easy, because it depends not only on the exercise selection suitable for you, but also on the right exercise technique and especially a training system that suits you and your performance. You realize, that's a lot of factors to consider in order to get a solid start in the sport.

Can you get jacked from calisthenics? ›

The simple and short answer is “yes, of course you can”. The longer answer to building muscle with calisthenics needs some more detail and context as to why, how and, we'd also question whether building muscle should or shouldn't be your goal.

Is calisthenics enough to get fit? ›

If your fitness goals are strength, functional fitness, stability, mobility, and enjoyment then calisthenics is an amazing all-round workout that will tick all those boxes. But it does have limits, and it's obviously not going to be sufficient if you have a really specific goal.

Can you get ripped with calisthenics alone? ›

Yes definitely body weight exercises plus proper nutrition will definitely get you ripped if you are not trying to get super muscular which will require weights. For workouts you can definitely use calisthenics alone to build muscles especially if you are new.

Is 20 minutes of calisthenics enough? ›

Yes, ask any coach. Not only is it possible to achieve results with 15-20 minute calisthenics session. It might actually be preferable to long, directionless sessions that leave you needing too much recovery.

Should I do calisthenics instead of gym? ›

There is no clear answer as to whether calisthenics or strength training with weights is better or more effective. Rather, both training options have their advantages and are suitable for achieving different goals. It is best to combine both types of training. This way you get the maximum out of your body.

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