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Beginner Calisthenics Workout Plan

This beginner calisthenics program consists of bodyweight exercises done on a weekly schedule. The weekly schedule includes full body routines on Mondays, Wednesdays, Thursdays, and Saturdays, with rest days on Tuesdays, Fridays, and Sundays. The routines focus on exercises like pullups, pushups, dips, planks, squats and lunges. Exercises are done in circuits with short rest periods to improve strength, endurance and muscle tone.

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348 views2 pages

Beginner Calisthenics Workout Plan

This beginner calisthenics program consists of bodyweight exercises done on a weekly schedule. The weekly schedule includes full body routines on Mondays, Wednesdays, Thursdays, and Saturdays, with rest days on Tuesdays, Fridays, and Sundays. The routines focus on exercises like pullups, pushups, dips, planks, squats and lunges. Exercises are done in circuits with short rest periods to improve strength, endurance and muscle tone.

Uploaded by

Surgeon899
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
  • Monday Routine
  • Tuesday Routine
  • Friday Rest
  • Saturday Routine
  • Sunday Rest
  • Wednesday Routine

BEGINNER CALISTHENICS PROGRAM

Monday:

1st routine: This is a basic ladder [Link] are going to do chin ups. You
do: 2-4-6-8-10-10-8-6-4-2 Every time you break a set it’s a 20 push ups
penalty. So for example if you broke your sets 4 times during the routine
you need to do 80 push ups afterwards. Rest 1-2 minutes in between.

2nd routine: 3 MINUTES COMPLEX. You are going to do circles of 2-5


pullups(depends on yours abilities) and 6-10 [Link] goal is to
complete as many circles as you can in 3 minutes.

3rd routine: 1 minute plank hold on straght arms 10 push ups – complete 5
circles of it. NO BREAKS.

4th routine: 20 squats from the straight legs to a half way of the squat and
then 20 squats from the halg way to the bottom. Complete 5 sets of it with 2
minutes break.

Tuesday: Rest

Wednesday:

1st : Dips routine: 2 dips/5 seconds hold on the bottom of the movement(the
deepest stage of the dip), 4 dips/5 seconds hold,6/5,8/5,10/5. Then 8 dips/5
seconds hold,6/5,4/5,2/5. Every time you break a set there is 5 pull ups
penalty.

2nd: Isometric holds routine: 15sec dead hang(straight arms) - 15 seconds


head touching the bar hold(arms bent on a half way of the pull up) – 15sec
chin over the bar. Complete 5 sets of this with 1 minute break in between.

3rd: Your maximum dips - pull ups - push ups – squats. Follow only this
order and there is no rest in between.

Thursday: 1st routine:

2 pull ups from the dead hang to the half way(top of the head to the bar) 
2 pull ups from the half way to chin over the bar
2 full range of motion pull ups
This ^ is one circle. You need to do 5 of them. You can do both unbroken or
broken circles( no penalties)

2nd routine:

 30seconds dead hang hold to 1 pullup


 30seconds dead hang hold to 2 pulls
 30seconds dead hang hold to 3 pulls
 30seconds dead hang hold to 4 pulls
 30seconds dead hang hold to 5 pulls

3rd routine: 5 lunges(both legs) – 10 push ups. Complete 10 sets of it,


minimum rest

Friday: Rest

Saturday: 1st routine 10 straight bar dips-10 regular dips-10push ups. Complete
5 circles of these. 1 minute rest in between.
nd
2 routine:
1 pull up/10 dips
2 pull ups/9 dips
3 pull ups/8 dips
4 pull ups/7 dips
5 pull ups/6 dips
6 pull ups/5 dips
7 pull ups/4 dips
8 pull ups/3 dips
9 pull ups/2 dips
10 pull ups/1 dips
1-2 minutes rest in between.

3rd routine: Pull ups


8, 7, 6, 5, 5, 5, 5 (1 minute rest in between of sets)
-3 minutes rest-
Push ups
20, 19, 18, 17, 16, 15, 15, 15, 15 (rest 1 minute in between of sets)
Sunday: Rest

BEGINNER CALISTHENICS PROGRAM Monday: 1st routine: This is a basic ladder routine.You are going to do chin ups. You do: 2-4-
This ^ is one circle. You need to do 5 of them. You can do both unbroken or broken circles( no penalties) 2nd routine:  30s

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