7 day calisthenics workout plan

7 day calisthenics workout plan | Results Guaranteed

Need a calisthenics workout plan that delivers great results but don’t know what to do? I got you. In this article, I will take you through a 7-day calisthenics workout plan that will guarantee you good results.

What is calisthenics?

calisthenics workout plan

Calisthenics is basically just bodyweight training. Now, I know that sounds boring, but I promise you it’s not. Calisthenics is a great way to work out for multiple reasons. First off, in calisthenics, you never really need a ton of equipment—maybe just a pull-up bar. Calisthenics is also perfect for all levels, whether you are a beginner or advanced.

The main focus of calisthenics is to build functional strength, but it is also great if you want to build some lean muscle.

Benefits of calisthenics

You Can Do It Anywhere

I’m talking seriously anywhere; there’s no need to hit the gym or spend a ton of money on fancy gear. All you need is your own body and a bit of open space, and you’re good to go.

Makes everyday tasks easier

Calisthenics builds a ton of functional strength and increases your mobility and agility, which helps make everyday tasks easier.

Perfect for Beginners

Calisthenics is perfect for beginners. You can make any exercise easier and easier until it matches your skill level. For example, if you can’t do push-ups, you can do elevated push-ups, and if you can’t do that, you can continue to make the surface higher until you can.

More Exciting Than Regular Weightlifting

Let’s be honest, normal weightlifting can get a bit repetitive. With calisthenics, you can constantly switch things up and learn new skills.

It works every single muscle.

Most exercises in calisthenics are compound exercises, meaning they target multiple muscles. So, if you do calisthenics, you can be sure that you are targeting all your muscles.

Boosts Your Brain-Body Connection

This one might sound fancy, but it’s just your brain getting better at bossing your body around. You become more coordinated and nimbler, and that’s a win in anyone’s book.

The beginner calisthenics workout plan:

Day 1

We will start day 1 with some basic bodyweight exercises—nothing too advanced.


  • 15 push-ups
  • 12 Squats
  • 10 lunges for each leg
  • 12 Leg Raises (while lying down)
  • 1 Minute of Mountain Climbers
  • 8 Burpees

Repeat this cycle 3 times, taking a 90-second rest in between. Do not rush any of the exercises, and make sure you focus on proper form.

Day 2

For day 2 you will need a pull-up bar and dip bars, but if you don’t have access to those, you can always use 2 chairs for things like dips, and for the pull-ups, you can just grab onto a high surface.


  • 10 close-grip chin-ups
  • 10 pull-ups.
  • 15 Dips (If you don’t have dip bars, you can always use 2 chairs)
  • 15 push-ups.
  • 10 Hanging Leg Raises
  • 15 Jump Squats

Do four cycles, with a 90-second break after each one.

Day 3

Day 3 is more focused on the legs and keeping your heart rate high throughout the entire workout.


  • 15 wide-grip push-ups
  • 60 seconds of mountain climbers
  • Hold a Squat for 60 Seconds
  • 10 Burpees
  • 30 Squats
  • 60-Second Plank

Repeat this sequence four times, taking a 90-second breather after each round.

Day 4

After 3 days of training, you deserve a rest day. Take day 4 off, but you can still do a little mobility and flexibility work.

Day 5

Day 5 is once again focused on keeping your heart rate high and burning fat.


  • 10 pull-ups
  • 15 Dips
  • 60 Seconds of Jumping Jacks
  • 10 push-ups.
  • 60 Seconds of High Knees
  • 10 Hanging Knee Raises
  • 60-Second Plank

Repeat this cycle three times, taking a 90-second rest between rounds.

Day 6

Day 6 is a little more intense and will have your muscles burning.


  • 10 chin-ups
  • 20 push-ups
  • 30 Seconds of Tuck Jumps
  • 10 dips
  • 12 Australian pull-ups
  • 10 Leg Raises (while lying down)
  • 30 second pike hold

Repeat this cycle three times, and rest for 90 seconds between each cycle.

Day 7

Day 7 of this calisthenics workout plan is your day off. You can still work on your mobility and flexibility on the rest day.

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