Full Body Calisthenics Workout Plan (with PDF)

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.

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’re targeting all your major muscles in one go, instead of splitting them up into different sessions.

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.

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’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.

Calisthenics Full Body Workout Routine

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.

Day 1:

1. Push-Ups: 4 sets of 10-15 reps
2. Pull-Ups: 4 sets of 8-12 reps
3. Dips: 4 sets of 10-15 reps
4. Squats: 4 sets of 15-20 reps
5. Lunges: 4 sets of 10-12 reps per leg
6. Crunches: 4 sets of 20 reps
7. Dragon Flag Negatives: 4 sets of 3-5 reps
8. Calf Raises: 4 sets of 15-20 reps

Day 2:

1. Muscle-Ups: 4 sets of 6-12 reps
2. Pike Push-Ups: 4 sets of 15-20 reps
3. Diamond Push-Ups: 4 sets of 15-20 reps
4. Pulse Squats: 4 sets of 12-15 reps
5. Lunges: 4 sets of 10-12 reps per leg
6. Glute Bridges: 4 sets of 12-15 reps
7. Toe Walking: 4 sets of 20-meter
8. Lying Leg Raises: 4 sets of 10 reps

Day: 3 Rest

Day: 4

1. Plyometric Push-Ups: 4 sets of 8-15 reps
2. Chin-Ups: 4 sets of 15-20 reps
3. Jump Squats: 4 sets of 15-20 reps
4. Wall Sit: 4 sets to failure
5. Nordic Curls: 4 sets of 6-10 reps
6. Calf Raises: 4 sets of 15-20 reps
7. Reverse Crunch: 4 sets of 15-20 reps
8. Flutter Kicks: 4 sets of 15-20 reps

Day: 5

1. Muscle-Ups: 4 sets of 6-12 reps
2. Clap Push-Ups: 4 sets of 8-12 reps
3. Chin-Ups: 4 sets of 12-15 reps
4. Pike Push-Ups: 4 sets of 12-15 reps
5. Pistol Squats: 4 sets of 10-15 reps
6. Jumping Lunges: 4 sets of 12-15 reps
7. V-ups: 4 sets of 12-15 reps
8. Russian Twists: 4 sets of 12-15 reps

Day 6: Active Recovery and Mobility

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.

Full Body Calisthenics Workout Program PDF

Download our complimentary PDF template of the total-body calisthenics workout routine 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 and maximize your results.

Don’t miss:

Calisthenics Workout Plan for Beginners
Calisthenics Leg Workout Plan
Calisthenics Diet Plan
3 Day Muscle Maintenance Workout Plan

The Bottom Line

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’re just starting or you’ve been into fitness for a while, calisthenics is easy for everyone to get into.

Regularly keeping up with your workouts is super important, and sticking to this routine will show you some amazing results. You’ll get stronger and build up your endurance while improving your posture and body shape. And the best part? You don’t need any gym memberships and equipment, and you can customize the exercises to fit your preferences and needs.