5 Day Calisthenics Workout Plan (with PDF)

Are you looking for a convenient and efficient method to boost strength, build muscle, and enhance overall fitness without relying on costly gym memberships or equipment? I will walk you through our 5 day calisthenics workout split, tailored to help you achieve your fitness goals using just your body weight and exercises that you can easily do at home.

Our comprehensive workout plan incorporates both upper-lower and push-pull-leg splits, ensuring that every major muscle group is targeted and challenged. By following our workout regimen, you’ll not only sculpt a lean and toned physique but also enhance your functional movement patterns, making day-to-day activities feel more effortless.

Each session is thoughtfully structured to provide a balanced combination of strength, endurance, and flexibility exercises, ensuring a well-rounded approach to fitness that gives tangible results.

I can assure you that with our 5-day calisthenics workout split, all you need is your determination and commitment to achieve your fitness goals.

5 Day Calisthenics Workout Routine

In today’s fast-paced world, finding a workout routine that fits seamlessly into our busy lives can be a challenge. That’s where a well-structured 5-day calisthenics plan can make all the difference. By combining the principles of both upper-lower and push-pull-legs splits, this workout plan offers a versatile approach that caters to a variety of fitness levels and goals.

Whether you’re aiming to build muscle, improve endurance, or simply stay active, this training split ensures you’re targeting all muscle groups effectively while keeping your workouts fresh and engaging.

One of the biggest hurdles people face when selecting a new fitness routine is staying motivated and avoiding monotony. With this 5-day calisthenics workout split, you’ll find a mix of exercises that challenge both your body and mind, helping you stay engaged and committed to your fitness journey.

The beauty of calisthenics lies in its simplicity and versatility, allowing you to use your body weight as resistance and adapt exercises to suit your individual needs. So, whether you’re working out at home or in a park, this routine offers flexibility and variety to keep you on track and excited about your progress.

Day 1: Push

1. Push-Ups: 3 sets of 10 reps
2. Feet Elevated Pike Push-Ups: 3 sets of 10 reps
3. Diamond Push-Ups: 3 sets of 10 reps
4. Wall Walks: 3 sets of 7 reps
5. Hindu Pushups: 3 sets of 10 reps
6. Inch Worms: 3 sets of 7 reps
7. Dips: 4 sets of 10 reps

Day 2: Pull

1. Inverted Bodyweight Rows: 4 sets of 10 reps
2. Archer Pull-Ups: 2 sets of 8 reps
3. Wide Grip Pull-Ups: 2 sets of 10 reps
4. Skin the Cat: 3 sets of 7 reps
5. Commando Pull-Ups: 3 sets of 10 reps
6. Chin-Ups: 3 sets of 10 reps
7. Crunches: 3 sets of 25 reps

Day 3: Legs

1. Squat: 3 sets of 15 reps
2. Jump Squat: 2 sets of 10-15 reps
3. Pistol Squat: 3 sets of 8-10 reps on each leg
4. Walking Lunges: 3 sets of 16 reps on each leg
5. Nordic Curls: 3 sets of 10 reps
6. Glute Bridge: 3 sets of 12-15 reps
7. Single Leg Calf Raises: 5 sets of 25 reps

Day 4: Rest

Day 5: Upper Body

1. Archer Pull-Ups: 3 sets of 8-10 reps
2. Archer Push-Ups: 3 sets of 8-10 reps
3. Inch Worms: 3 sets of 7 reps
4. Free or Wall Supported Handstand Pushup: 3 sets of 8-10 reps
5. Skin the Cat: 3 sets of 7 reps
6. Feet Elevated Bench Dips: 3 sets of 8-10 reps
7. Lying Leg Raises: 3 sets of 10-15 reps

Day 6: Lower Body

1. Sumo Squat: 3 sets of 12-15 reps
2. Pulse Squats: 3 sets of 45 seconds
3. Walking Lunges: 3 sets of 16 reps
4. Nordic Curls: 3 sets of 10-12 reps
5. Single Leg Glute Bridge: 3 sets of 12-15 reps
6. Wall Sit: 3 sets to failure
7. Single Leg Cal Raises: 5 sets of 25 reps

5 Day Calisthenics Workout Program PDF

Grab our complimentary printable PDF template for the 5-day calisthenics workout split today! Whether you choose to print it out for quick access or store it on your phone, this handy guide will walk you through each workout session.

Don’t miss:

Calisthenics Upper Lower Workout Routine
Calisthenics Push Pull Leg Workout Routine
Calisthenics Full Body Workout Plan
Calisthenics Workout Plan for Beginners
Calisthenics Diet Plan

The Bottom Line

Our 5-day calisthenics workout split presents a comprehensive approach to fitness that’s both practical and dynamic, catering to people from all walks of life. By intertwining the upper-lower and push-pull-legs splits, this routine ensures a balanced workout targeting diverse muscle groups while keeping the sessions engaging and varied. Using bodyweight exercises and functional movements, you’ll not only build strength and tone muscles but also improve agility and mobility, enhancing your ability to tackle daily activities with ease.

We’re passionate about making fitness achievable for everyone, irrespective of their circumstances or access to resources. That’s why we’ve crafted this workout plan to be adaptable to home environments, eliminating the need for pricey gym memberships or specialized gear. With commitment and perseverance, you’ll witness impressive improvements in your fitness level. So, dive in, stay consistent, and let this 5-day calisthenics routine be your guide on the journey to a fitter you!