7-Day Calisthenics Routine

Custom Structured Weekly Program for Intermediate Beginners

Baseline Push-ups: 10 Baseline Pull-ups: 5 Focus: Volume, Core Stability & Progression

Monday — Upper Body A (Strength Focus) Upper Body

Warm-up: 5 mins shoulder circles, arm swings, wrist circles, cat-cows.

EXERCISE TARGET REST KEY CUE

Strict Pull-ups 4 sets × 3–4 reps 2 mins Full dead hang to chin over
bar

Decline Push-ups 3 sets × 8–10 reps 90 secs Feet elevated on chair/

bench

Inverted / Australian Rows 3 sets × 8–10 reps 90 secs Pull chest to table or low bar

Parallel Bar / Chair Dips 3 sets × 5–7 reps 90 secs Controlled descent to 90°
elbow bend

Push-up Position Plank 3 sets × 45 secs 60 secs Squeeze glutes, push floor
away

Tuesday — Lower Body & Core A Lower & Core

Warm-up: Leg swings, hip openers, bodyweight squats.

EXERCISE TARGET REST KEY CUE

Bulgarian Split Squats 3 sets × 8–10 / leg 90 secs Keep torso upright, deep
stretch

Single-Leg Glute Bridges 3 sets × 12 / leg 60 secs Pause 1 sec at peak

squeeze

Bodyweight Deep Squats 3 sets × 15 reps 60 secs Full range of motion, heels
flat

Hanging Knee Raises 3 sets × 8–10 reps 60 secs Avoid swinging, raise knees
high

Hollow Body Hold 3 sets × 20–30 secs 60 secs Press lower back flat into
floor
Wednesday — Active Recovery & Mobility Recovery

Focus: Decompress joints, strengthen wrists, and improve shoulder health.

EXERCISE / ACTIVITY VOLUME EXECUTION

Wrist Conditioning 10 mins Palm lifts, wrist extensions, all-fours side-to-

side rocks

Scapular Pull-ups & Push-ups 2 sets × 10 reps Move purely from shoulder blades without
bending elbows

Light Cardio / Walk / Yoga 20–30 mins Brisk walking or gentle full-body mobility flow

Thursday — Upper Body B (Volume Focus) Upper Body

Warm-up: Arm swings, wrist rolls, light push-ups.

EXERCISE TARGET REST KEY CUE

Chin-ups or Neutral Pull-ups 4 sets × 3 reps 2 mins Underhand grip allows

cleaner volume

Standard Push-ups 4 sets × 8 reps 90 secs Explosive up, 2-sec

controlled down

Inverted Rows 3 sets × 10 reps 90 secs Maintain flat plank position

Pike Push-ups 3 sets × 5–6 reps 90 secs Hips high in V-shape,

shoulder emphasis

Dead Hangs 3 sets × 30 secs 60 secs Grip strength & spine

decompression

Friday — Lower Body & Core B Lower & Core

Warm-up: Hip circles, leg swings, light lunges.

EXERCISE TARGET REST KEY CUE

Jump Squats or Alternating Lunges 3 sets × 10–12 reps 90 secs Soft landing on jump squats

Glute Ham Bridges / Nordic Negatives 3 sets × 6–8 reps 90 secs Slow, controlled eccentric
phase

Single-Leg Calf Raises 3 sets × 15 / leg 60 secs Full extension at top, slow
drop

Side Planks (Modified) 3 sets × 15–20 secs / side 60 secs See adjustment note below

L-Sit Tuck Hold 4 sets × 10–15 secs 60 secs On floor or parallettes/books

Custom Adjustment — Side Planks: Since you managed 30s / 30s / 10s, do not force 30s on set 3 yet. Switch to 3 sets of 15–
20 seconds per side with strict form, or use Knee Side Planks for 25–30 seconds. Build up stamina gradually without letting
hips drop!
Saturday — Skill Practice & Core Endurance Skill & Core

Light session focused on motor control, balance, and core stability.

EXERCISE / DRILL TARGET REST KEY CUE

Crow Pose Balance 5 attempts 60 secs Find center of gravity, hold

as long as possible

Scapular Pull-ups & Push-ups 3 sets × 10 reps 60 secs Controlled shoulder blade
movement

Plank to Push-up Transitions 3 sets × 8 reps 60 secs Keep hips stable and level

Mountain Climbers 3 sets × 45 secs 60 secs Maintain steady rhythm

Sunday — Complete Rest Rest Day

Full rest. Focus on good nutrition, adequate protein intake, hydration, and getting 8+ hours of sleep. Connective tissues and
muscles adapt and grow during rest.

Key Rules for Long-Term Progress

• Progressive Overload: Once you hit the top rep/time target across all sets cleanly, add 1 rep per set or increase isometric
hold time by 2–3 seconds in the next workout.
• Quality Over Quantity: Stop sets 1–2 reps short of absolute failure to preserve form and speed up recovery across the week.
• Deload Week: Every 4th week, cut total sets by 50% to give joints and tendons a chance to fully recover.

Calisthenics Weekly Routine Guide • Generated for Personal Training