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8-Week Calisthenics Workout Program

This 8-week calisthenics workout program consists of bodyweight exercises done in circuits for 30-45 minutes, 3 times per week. Each week focuses on a different set of full-body exercises targeting muscles like chest, back, shoulders, arms, core and legs. The goal is to improve strength, flexibility, mobility and physique using only one's own bodyweight and minimal to no equipment.

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Maxim Melnitchi
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28K views16 pages

8-Week Calisthenics Workout Program

This 8-week calisthenics workout program consists of bodyweight exercises done in circuits for 30-45 minutes, 3 times per week. Each week focuses on a different set of full-body exercises targeting muscles like chest, back, shoulders, arms, core and legs. The goal is to improve strength, flexibility, mobility and physique using only one's own bodyweight and minimal to no equipment.

Uploaded by

Maxim Melnitchi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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8-WEEK

CAL ISTHNEICS
BEGINNER-
INTER M EDIAT E
WORKO UT PRO GR AM
This workout program is suitable for all
fitness levels and helps you work out
efficiently and effectively.

whether you’re a beginner or


intermediate, male or female, you can
follow this workout plan to achieve your
desired fitness goal.

The primary goal of calisthenics training


is to teach you how to use your own
bodyweight to scale up your lean mass,
flexibility, mobility, agility, strength,
and endurance.
BENEFIT S OF
S TR AINING
CALISTHENIC

Calisthenics is an inexpensive and


effective way to develop strength,
balance, flexibility, and overall body
composition.

It helps you build a lean mass and an


aesthetic physique with little to no
equipment.

Calisthenics exercises are fun,


challenging, efficient, and adaptable.
You can do them anywhere you like,
such as at home, in the gym or on the
ground.
FOR W H O M IS TH IS
CA LIS TH EN IC S
WORK O UT PR O G R A M
DESIGNED?
This program is suitable for you if you:

want to improve your flexibility, muscle


coordination, strength, balance, and
body composition.

Want to learn how to use bodyweight to


build lean mass and improve your
overall physique.

Want to burn a good number of calories


and boost endurance.
WEEK 1
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 30 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Pull-ups Back Failure

Push-ups Chest 20

Squats Legs 20

Pike push-up Shoulder 10

Glute Kickback Glutes 20

Plank Core 1 - min

Chair dips Triceps 10


WEEK 2
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 30 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Burpees Full Body Failure

Dive Bomber Push-ups Upper body 15

Chin-ups Back and Biceps Failure

Shoulder Tap Shoulder 20

Russian Twist Core 20

Lunges Legs 10/side

Standing Calf raise Calves 20


WEEK 3
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Wall Sits Legs 10

Wide arm push-up Chest 15

Floor IYT Raises Back and Shoulders 10

L-Sit Abs Failure

Reverse Lunges Legs 10/side

Hollow Body Crunch Core 10-15 sec

Bird Dog Plank Core and Back 20

Glute Bridge Glute 10


Lying Windshield Wiper Core 10
WEEK 4
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Pull-ups Back Failure

Mountain Climber Core 20-30 sec

Push-ups Chest 20

Single-Leg Squats Legs 10/side

Hanging Leg Raises Core 10

Pike pushup Shoulder 10

Glute Kickback Glute 10

Plank Core 1 - min


side Plank Core 1 - min
WEEK 5
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Burpees Full Body Failure

Bench dips Triceps 10-20

Pistol Squats Legs 10/side

Single-Leg Tuck-Up Legs 10

Lateral Lunges Legs 10

Wall Handstand Pushup Shoulder 10

Knuckle Push-ups Chest 10

Nordic Hamstring Curl Hamstring 1 - min


Shoulder Tap Shoulder 10-15
WEEK 6
Training Days: Monday, Tuesday, Thursday, and
Friday
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Staggered Push-Up Chest 10

Australian Pull-Ups Back and Biceps 10

V-Ups Core 10

Dive Bomber Push-ups Chest 10

Hollow Body Crunch Core 10-15 sec

Jump Squats Legs 10

Glute Kickback Glute 10

Floor IYT Raises Back and Shoulders 10


Lying Windshield Wiper Core 10

Bird Dog Plank Core and lower back 10-15 sec


WEEK 7
Training Days: (Except Thursday and Sunday)
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Handstand Push-Ups Shoulder 10

Shuttle runs Full Body 20-30 sec

Pseudo planche Upper body 10

Pistol Squats Legs 10/side

Burpees Full Body 10

Single-Leg Tuck-Up Abs 10

Mountain Climber Abs 20-30 sec

Plank Abs 1 - 2min


One-leg RDL Posterior Chain Muscle 1 - 2min

side Plank Oblique 30-45 sec


WEEK 8
Training Days: (Except Thursday and Sunday)
Training Duration: 45 minutes
Total Rounds: (3)
Rest Between Exercises: 30-45 seconds
Interval Time Between Rounds: 2 minutes

Exercises Muscle worked reps

Knuckle Push-ups Chest 15

Reverse Lunges Legs 10/Side

Single-Leg Floor Dips Upper body 10/Side

Reverse Crunches Abs 20

One-Arm Push-ups Upper body 6/side

Dragon Flag Abs 6-10

Shoulder Tap Upper body 20

Plank Abs 1 - 2min

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