Calisthenics Upper Lower Workout Routine (with PDF)

Stuck at home with no access to weights? No problem! With calisthenics, you can train your entire body using only your body weight and a few household items. In this comprehensive guide, I’ll walk you through the best calisthenics exercises and progressions for a highly effective upper-lower split routine suitable for everyone from beginners to advanced lifters.

These workouts harness the power of bodyweight exercises to help you build strength, improve muscle tone, and enhance functional movement patterns.

Whether you’re looking to build strength, improve flexibility, or simply stay active while at home, this workout plan has got you covered. Let’s dive in and discover how you can achieve your fitness goals without ever stepping foot in a gym!

Calisthenics Upper Lower Split Workout Plan

Calisthenics is particularly well-suited for an Upper-Lower split due to its emphasis on bodyweight movements. With calisthenics, you can effectively target all major muscle groups using minimal equipment, making it easy to design challenging and effective upper and lower body workouts.

Moreover, the versatility of calisthenics enables limitless variations and progressions, ensuring that you never stagnate in your training.

Here’s a 4 Day Upper-Lower Rest-Upper-Lower Rest calisthenics workout split to get you started:

Day 1: Upper Body

1. Pull-Ups: 4 sets of 12-15 reps
2. Push-Ups: 4 sets of 12-15 reps
3. Inverted Rows: 4 sets of 12-15 reps
4. Feet Elevated Pike Push-Ups: 4 sets of 12-15 reps
5. Dips: 4 sets of 12-15 reps
6. Feet Elevated Bench Dips: 4 sets of 12-15 reps
7. Crunches: 4 sets of 20-25 reps

Day 2: Lower Body

1. Squats: 4 sets of 12-15 reps
2. Bulgarian Split Squats: 4 sets of 12-15 reps
3. Pulse Squats: 4 sets of 12-15 reps
4. Lunges: 4 sets of 12-15 reps
5. Nordic Hamstring Curls: 4 sets of 12-15 reps
6. Toe Walking: 2 sets of 20-meter walk
7. Calf Raises: 4 AMRAP sets

Day 3: Rest

Day 4: Upper Body

1. Commando Pull-ups: 4 sets of 12-15 reps
2. Free or Wall Supported Handstand Pushup: 4 sets of 12-15 reps
3. Wall Walks: 10 sets
4. Archer Push-Ups: 3 sets of 12-15 reps
5. Skin The Cat: 3 sets of 12-15 reps
6. Diamond Push-Ups: 3 sets of 12-15 reps
7. Lying Leg Raises: 4 AMRAP sets

Day 5: Lower Body

1. Pistol Squats: 4 sets of 8-12 reps on each leg
2. Sissy Squats: 4 sets of 12-15 reps
3. Walking Lunges: 4 sets of 12-15 reps
4. Single Leg Glute Bridges: 4 sets of 12-15 reps
5. Step Ups With Knee Drive: 4 sets of 12-15 reps
6. Wall Sit: 4 sets to failure
7. Single-Leg Calf Raises: 4 AMRAP sets

Days 6 and 7: Rest

Tips:

• Warm up with dynamic stretches and light cardio to prepare your muscles and joints.
• Focus on maintaining proper form throughout each exercise to prevent injury and maximize effectiveness.
• Progressively increase the intensity of your workouts by adding reps, and sets, or incorporating more challenging variations.
• Listen to your body and adjust the workout as needed based on your fitness level and recovery capacity.
• Stay consistent with your training schedule and incorporate proper nutrition and hydration for optimal results.

Calisthenics Upper Lower Split Workout Program PDF

Download our comprehensive calisthenics upper lower split routine PDF template now! 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 with your calisthenics training. Get started today and unlock the power of bodyweight exercises for a stronger, fitter you!

Don’t miss:

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

The Bottom Line

Calisthenics offers a versatile and effective way to train your entire body without the need for weights or gym memberships. Upper-Lower split routines provides a balanced approach to strength and muscle development, targeting all major muscle groups through a variety of exercises.

With no gear required and the convenience of home workouts, there are no barriers to getting started with calisthenics. By following this routine and staying consistent with your training, you can achieve impressive results in strength, flexibility, and overall fitness.

So, lace up your sneakers, clear some space in your living room, and let’s embark on this calisthenics journey together!