{"id":33083,"date":"2024-04-09T04:18:44","date_gmt":"2024-04-09T11:18:44","guid":{"rendered":"https:\/\/www.drworkout.fitness\/?p=33083"},"modified":"2024-05-23T11:59:18","modified_gmt":"2024-05-23T18:59:18","slug":"full-body-calisthenics-workout-plan","status":"publish","type":"post","link":"https:\/\/www.drworkout.fitness\/full-body-calisthenics-workout-plan\/","title":{"rendered":"Full Body Calisthenics Workout Plan (with PDF)"},"content":{"rendered":"\n<p>Calisthenics is a training approach that employs your own body weight for resistance during workouts. It includes exercises like push-ups, pull-ups, squats, and lunges, done in a controlled way. Calisthenics has been around for ages and is known for making you stronger, fitter, and more flexible using no equipment, no weights but only your body weight.<\/p>\n<p>A full-body workout is super important because it works lots of muscles at once, helping you become stronger and more functional. This kind of workout saves time because you&#8217;re targeting all your major muscles in one go, instead of splitting them up into different sessions.<\/p>\n<p>Plus, full-body exercises mimic how we move in real life, making everyday tasks easier. They also make sure all your muscles grow evenly, reducing the risk of imbalances and injuries. And they help burn calories keep your weight in check, and also boost your metabolism.<\/p>\n<p>Calisthenics has endured through generations, establishing itself as a timeless approach to refining physique, boosting stamina, and nurturing holistic wellness. By adding exercises that improve balance and coordination, you&#8217;ll feel better overall and do everyday activities with more ease. So, having a well-organized whole-body calisthenic workout plan is very effective for getting stronger, fitter, and healthier.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-33086 size-full\" title=\"Full Body Calisthenics Workout Plan\" src=_-251.html alt=\"Full Body Calisthenics Workout Plan\" width=\"940\" height=\"788\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Full-Body-Calisthenics-Workout-Plan.png 940w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Full-Body-Calisthenics-Workout-Plan-300x251.png 300w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Full-Body-Calisthenics-Workout-Plan-768x644.png 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >What Will I Learn?<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=_-76.html#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #9d24e2;color:#9d24e2\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #9d24e2;color:#9d24e2\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=index-3430.html#Calisthenics_Full_Body_Workout_Routine\" title=\"Calisthenics Full Body Workout Routine\">Calisthenics Full Body Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=index-3430.html#Day_1\" title=\"Day 1:\">Day 1:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=index-3430.html#Day_2\" title=\"Day 2:\">Day 2:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=index-3430.html#Day_3_Rest\" title=\"Day: 3 Rest\">Day: 3 Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=index-3430.html#Day_4\" title=\"Day: 4\">Day: 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=index-3430.html#Day_5\" title=\"Day: 5\">Day: 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=index-3430.html#Day_6_Active_Recovery_and_Mobility\" title=\"Day 6: Active Recovery and Mobility\">Day 6: Active Recovery and Mobility<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=index-3430.html#Full_Body_Calisthenics_Workout_Program_PDF\" title=\"Full Body Calisthenics Workout Program PDF\">Full Body Calisthenics Workout Program PDF<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=index-3430.html#The_Bottom_Line\" title=\"The Bottom Line\">The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Calisthenics_Full_Body_Workout_Routine\"><\/span>Calisthenics Full Body Workout Routine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Our total-body calisthenics workout plan targets all major muscle groups and promotes overall strength and fitness. Each day focuses on different exercises to ensure balanced development and prevent muscle imbalances. Remember to warm up before each session and cool down afterward to optimize performance and aid recovery.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-33087 size-full\" title=\"Calisthenics Full Body Workout Routine\" src=_-252.html alt=\"Calisthenics Full Body Workout Routine\" width=\"800\" height=\"2000\" srcset=\"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Calisthenics-Full-Body-Workout-Routine.png 800w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Calisthenics-Full-Body-Workout-Routine-120x300.png 120w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Calisthenics-Full-Body-Workout-Routine-410x1024.png 410w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Calisthenics-Full-Body-Workout-Routine-768x1920.png 768w, https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Calisthenics-Full-Body-Workout-Routine-614x1536.png 614w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1\"><\/span>Day 1:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Push-Ups: 4 sets of 10-15 reps<\/li>\n<li>Pull-Ups: 4 sets of 8-12 reps<\/li>\n<li>Dips: 4 sets of 10-15 reps<\/li>\n<li>Squats: 4 sets of 15-20 reps<\/li>\n<li>Lunges: 4 sets of 10-12 reps per leg<\/li>\n<li>Crunches: 4 sets of 20 reps<\/li>\n<li>Dragon Flag Negatives: 4 sets of 3-5 reps<\/li>\n<li>Calf Raises: 4 sets of 15-20 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_2\"><\/span>Day 2:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Muscle-Ups: 4 sets of 6-12 reps<\/li>\n<li>Pike Push-Ups: 4 sets of 15-20 reps<\/li>\n<li>Diamond Push-Ups: 4 sets of 15-20 reps<\/li>\n<li>Pulse Squats: 4 sets of 12-15 reps<\/li>\n<li>Lunges: 4 sets of 10-12 reps per leg<\/li>\n<li>Glute Bridges: 4 sets of 12-15 reps<\/li>\n<li>Toe Walking: 4 sets of 20-meter<\/li>\n<li>Lying Leg Raises: 4 sets of 10 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_3_Rest\"><\/span>Day: 3 Rest<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Day_4\"><\/span>Day: 4<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Plyometric Push-Ups: 4 sets of 8-15 reps<\/li>\n<li>Chin-Ups: 4 sets of 15-20 reps<\/li>\n<li>Jump Squats: 4 sets of 15-20 reps<\/li>\n<li>Wall Sit: 4 sets to failure<\/li>\n<li>Nordic Curls: 4 sets of 6-10 reps<\/li>\n<li>Calf Raises: 4 sets of 15-20 reps<\/li>\n<li>Reverse Crunch: 4 sets of 15-20 reps<\/li>\n<li>Flutter Kicks: 4 sets of 15-20 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_5\"><\/span>Day: 5<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>Muscle-Ups: 4 sets of 6-12 reps<\/li>\n<li>Clap Push-Ups: 4 sets of 8-12 reps<\/li>\n<li>Chin-Ups: 4 sets of 12-15 reps<\/li>\n<li>Pike Push-Ups: 4 sets of 12-15 reps<\/li>\n<li>Pistol Squats: 4 sets of 10-15 reps<\/li>\n<li>Jumping Lunges: 4 sets of 12-15 reps<\/li>\n<li>V-ups: 4 sets of 12-15 reps<\/li>\n<li>Russian Twists: 4 sets of 12-15 reps<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Day_6_Active_Recovery_and_Mobility\"><\/span>Day 6: Active Recovery and Mobility<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Focus on gentle movements and stretches to promote recovery and improve flexibility. This could include yoga, light jogging, dynamic stretching, or foam rolling. Aim for 30-45 minutes of low-intensity activity.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Full_Body_Calisthenics_Workout_Program_PDF\"><\/span>Full Body Calisthenics Workout Program PDF<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Download our complimentary PDF template of the total-body calisthenics workout routine now!<\/p>\n<p>Whether you prefer to print it out or keep it handy on your phone for quick reference, this printable PDF template will help you stay on track and maximize your results.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-1 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-luminous-vivid-orange-to-vivid-red-gradient-background has-background wp-element-button\" href=view8067-3.html style=\"border-radius:0px\" target=\"_blank\" rel=\"noopener nofollow\">Download<\/a><\/div>\n<\/div>\n\n\n\n<p>\u00a0<\/p>\n<p><em><strong>Don&#8217;t miss:<\/strong><\/em><\/p>\n<p><a href=_-222.html>Calisthenics Workout Plan for Beginners<\/a><br \/><a href=_-253.html>Calisthenics Leg Workout Plan<\/a><br \/><a href=_-224.html>Calisthenics Diet Plan<\/a><br \/><a href=_-205.html>3 Day Muscle Maintenance Workout Plan<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>A full-body calisthenics workout routine is a big step towards reaching your fitness goals. By using your body weight as resistance, you can strengthen and tone every muscle, improve flexibility, and boost your overall fitness level. Whether you&#8217;re just starting or you&#8217;ve been into fitness for a while, calisthenics is easy for everyone to get into.<\/p>\n<p>Regularly keeping up with your workouts is super important, and sticking to this routine will show you some amazing results. You&#8217;ll get stronger and build up your endurance while improving your posture and body shape. And the best part? You don&#8217;t need any gym memberships and equipment, and you can customize the exercises to fit your preferences and needs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calisthenics is a training approach that employs your own body weight for resistance during workouts. It includes exercises like push-ups, pull-ups, squats, and lunges, done in a controlled way. Calisthenics has been around for ages and is known for making you stronger, fitter, and more flexible using no equipment, no weights but only your body [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":33086,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[389,316,327,322,13],"tags":[336],"class_list":["post-33083","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics","category-bodyweight","category-full-body","category-intermediate","category-workout-programs","tag-4-day-workout-plan"],"featured_image_src":"https:\/\/www.drworkout.fitness\/wp-content\/uploads\/2024\/04\/Full-Body-Calisthenics-Workout-Plan.png","author_info":{"display_name":"Sarath Mohan","author_link":"https:\/\/www.drworkout.fitness\/about\/writers\/"},"_links":{"self":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33083"}],"collection":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/comments?post=33083"}],"version-history":[{"count":4,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33083\/revisions"}],"predecessor-version":[{"id":33092,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/posts\/33083\/revisions\/33092"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media\/33086"}],"wp:attachment":[{"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/media?parent=33083"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/categories?post=33083"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.drworkout.fitness\/wp-json\/wp\/v2\/tags?post=33083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}