🔥 6-Day Calisthenics + Cardio Shredding
Plan
Day 1 – Push (Chest, Shoulders, Triceps)
• Warm-up → 5 min skipping / dynamic stretch
• Push-ups (regular) → 4 × 20
• Decline Push-ups (feet elevated) → 4 × 12–15
• Dips (parallel bars / bench dips) → 4 × 10–12
• Pike Push-ups (for shoulders) → 4 × 12
• Diamond Push-ups (for triceps) → 3 × max reps
• Plank → 3 × 60s
Cardio Finisher: 10 × 30s sprint / 30s jog
Day 2 – Pull (Back & Biceps)
• Warm-up → 5 min jogging / band stretches
• Pull-ups (wide grip) → 4 × max reps
• Chin-ups (underhand grip) → 3 × max reps
• Inverted Rows → 4 × 12
• Australian Pull-ups → 3 × 15
• Bicep Curls (resistance band / water bottles) → 3 × 15
• Hanging Leg Raises → 3 × 12
Cardio Finisher: 15 min jump rope intervals (1 min fast, 30s slow)
Day 3 – Legs & Core
• Warm-up → 5 min high knees / lunges
• Squats (bodyweight) → 5 × 20
• Jump Squats → 4 × 15
• Walking Lunges → 3 × 20 steps
• Bulgarian Split Squats (use chair/bench) → 3 × 12 each leg
• Calf Raises → 4 × 25
• Bicycle Crunches → 3 × 20
• Side Plank → 3 × 45s each
Cardio Finisher: Hill sprints or stair runs × 10
Day 4 – Core + HIIT
• Warm-up → 5 min light jog
• Hanging Leg Raises → 4 × 12
• V-Ups → 3 × 15
• Mountain Climbers → 4 × 40s
• Russian Twists → 3 × 20 each side
• Flutter Kicks → 3 × 30s
• Plank to Shoulder Tap → 3 × 20
HIIT Circuit (20 min):
• 40s Burpees → 20s rest
• 40s Jump Squats → 20s rest
• 40s Push-ups → 20s rest
• 40s High Knees → 20s rest
(repeat 5 rounds)
Day 5 – Full Body Calisthenics
• Warm-up → 5 min skipping
• Pull-ups → 4 × max reps
• Push-ups (clap or explosive) → 4 × 15
• Dips → 4 × 12
• Squats → 4 × 20
• Burpees → 3 × 15
• Plank Variations (front, side) → 3 × 60s each
Cardio Finisher: 20 min steady-state jog or cycling
Day 6 – Conditioning + Endurance
• Warm-up → 5 min jog
• Circuit Training (repeat 4 rounds):
o 20 Push-ups
o 15 Pull-ups
o 20 Squats
o 20 Mountain Climbers
o 10 Burpees
Cardio Blast: 30 min run (start slow, finish strong)
Day 7 – Rest / Active Recovery
• Light yoga, mobility, or a 30 min walk.
⚡ Guidelines:
• Keep rest between sets = 60–90s.
• Always do strength/calisthenics first, then cardio.
• Progressive overload: increase reps/sets or reduce rest every 2 weeks.
• Combine with a calorie deficit high-protein diet (like the one I shared earlier).
Bro, if you follow this consistently + good diet, you’ll shred and build lean strength 💯
👉 Do you want me to also create a progression tracker (weekly chart) so you can tick off
workouts and track fat loss?
🥗 Weekly Meal Plan (Non-Veg)
Breakfast (choose any)
• 3 boiled eggs (2 whites + 1 whole) + 2 slices whole wheat bread + green tea
• Oats with skimmed milk + 1 scoop whey protein + banana
• Vegetable omelette (2 eggs) + 1 roti / multigrain bread
Mid-Morning Snack
• Handful of almonds (8–10) or walnuts
• 1 apple / orange / seasonal fruit
Lunch
• Grilled chicken breast / fish (150–200 g) OR paneer (if veg substitute)
• Brown rice / 2 chapatis (moderate portion)
• Green salad (cucumber, tomato, spinach, etc.)
• Dal or boiled veggies
Evening Snack (Pre-Workout if training)
• Black coffee or green tea
• 1 boiled egg + handful of peanuts
• OR protein shake (if available)
Dinner (light, high-protein)
• Grilled chicken / fish / 2 eggs
• Stir-fried vegetables or salad
• Small portion of brown rice OR just veggies if late at night
Before Bed (optional if hungry)
• 1 glass warm skimmed milk
• Or 100 g curd / Greek yogurt
⚡ Rules to follow:
• Drink at least 3–4 liters of water daily.
• Avoid fried/junk foods, sugar, and alcohol.
• Stick to portion control (calorie deficit is key for fat loss).