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Calisthenics Workout Routine

The document outlines a weekly calisthenics and gym workout routine, detailing specific exercises for each day targeting different muscle groups. It includes a progression plan for beginner to advanced calisthenics skills, with timelines for achieving each level. Additionally, it emphasizes the importance of consistency, recovery, and nutrition in achieving fitness goals.

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23 views2 pages

Calisthenics Workout Routine

The document outlines a weekly calisthenics and gym workout routine, detailing specific exercises for each day targeting different muscle groups. It includes a progression plan for beginner to advanced calisthenics skills, with timelines for achieving each level. Additionally, it emphasizes the importance of consistency, recovery, and nutrition in achieving fitness goals.

Uploaded by

Sans
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

Calisthenics Workout Routine and Progress Plan

WEEKLY CALISTHENICS + GYM PLAN

Monday – Chest & Triceps


• Chest: 1 Lower, 2 Upper exercises
• Triceps: Rope Pushdown, Dumbbell Overhead Extension, Dumbbell Kickback

Tuesday – Lats & Biceps


• Lats: Normal Lat Pulldown, Seated Rowing, Dumbbell Pulldown (Incline Bench)
• Biceps: EZ Bar Curl, Alternating Dumbbell Curl / Incline Dumbbell Curl, Preacher Curl
• Forearms: 1–2 exercises

Wednesday – Legs
• 6 total exercises (Squats, Lunges, Leg Press, Leg Curl, Calf Raise, etc.)

Thursday – Shoulders + Abs


• Shoulders: Shoulder Press, Front Raise, Lateral Raise, Reverse Pec Deck, Dumbbell Shrugs
• Abs: 2 exercises

Friday – Chest & Triceps (Variation)


• Chest: 1 Middle, 2 Lower exercises
• Triceps: Straight Bar Pushdown, EZ Bar Skull Crusher, Dumbbell Overhead Extension

Saturday – Lats & Biceps (Variation)


• Lats: T-Bar Row, Rope Pulldown, Wide Lat Pulldown
• Biceps: Straight Bar Curl, Hammer Curl, Reverse Bar Curl
• Forearms: 1–2 exercises

Sunday – Rest / Active Recovery

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CALISTHENICS PRACTICE (Daily Warm-up / Skill Work)

Beginner Skills
• Frog Stand – Goal: 20–30 sec hold
• Crow Pose – Goal: 20–30 sec hold
• Wall Handstand – Goal: 30–60 sec hold
• Headstand – Goal: 20–30 sec hold
• Hanging Knee Raises – 10–15 reps
• L-Sit (Bent Legs) – Goal: 10–20 sec hold
• Elbow Stand – 15–20 sec hold

Once you master these → move to intermediate level.

Intermediate Progressions
• Freestanding Handstand (balance)
• Tuck Planche / Planche Lean
• Tuck Front Lever Holds
• L-Sit → V-Sit
• Toes-to-Bar
• Muscle-Up Practice (Strict)
Advanced / Final Form
• Full Planche
• Full Front Lever
• Freestanding Handstand Push-Ups
• One-Arm Handstand
• One-Arm Pull-Up
• Press to Handstand
• Dragon Flag, Manna Progressions
• Pistol Squats / Weighted Variations

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GOAL TIMELINE

Beginner Goals: 2–6 weeks (you may complete faster)


Intermediate Skills: 6–18 months
Advanced / Final Form: 3–5 years

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GRIP TRAINING (Saturday Alternative)


Instead of Towel Grip Hang:
• Dead Hang 30–60 sec x3 sets
• Finger Hang 15–30 sec x3 sets
• Optional: Rope Hang or Plate Pinch Hold

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NOTES
• You can practice calisthenics 10–20 min daily before workouts as warm-up.
• Once all beginner goals are consistent, advance to next level.
• Consistency, recovery, and nutrition matter more than supplements.
• Creatine is optional; you can reach peak physique naturally.

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