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Intermediate

Calisthenics Full Body Workout Routine

A calisthenics full body plan trains every major muscle group three days a week with only your bodyweight. Pullups, chin-ups, dips and pike pushups do the heavy work. You need a pull-up bar and somewhere to do dips, like parallel bars or two sturdy chairs.

3 days a week · 15 exercises · Bodyweight · free, no account needed to read

  • quads
  • abs
  • chest
  • glutes
  • lats
  • upper back
  • hamstrings
  • lower back
  • shoulders
Try Day A free
Clay illustration of a pull-up bar

Day A

5 exercises · ~45 min

  1. 1
    PullupsBodyweight
    4 × 5-8
  2. 2
    Dips - Chest VersionBodyweight
    4 × 6-10
  3. 3
    Split SquatsBodyweight
    3 × 10-12 each
  4. 4
    Single Leg Glute BridgeBodyweight
    3 × 10-12 each
  5. 5
    Hanging Leg RaiseBodyweight
    3 × 8-12
Customize this day

Day B

5 exercises · ~45 min

  1. 1
    Chin-UpBodyweight
    4 × 5-8
  2. 2
    Pike Push-UpBodyweight
    4 × 6-10
  3. 3
    Bodyweight Walking LungeBodyweight
    3 × 10-12 each
  4. 4
    Inverted RowBodyweight
    3 × 8-12
  5. 5
    PlankBodyweight
    3 × 45s
Customize this day

Day C

5 exercises · ~50 min

  1. 1
    Inverted RowBodyweight
    4 × 8-12
  2. 2
    PushupsBodyweight
    4 × 10-15
  3. 3
    Bodyweight SquatBodyweight
    4 × 15-20
  4. 4
    SupermanBodyweight
    3 × 10-12
  5. 5
    Mountain ClimbersBodyweight
    3 × 20
Customize this day

Sets and reps are the beginner defaults: heavy compound lifts at 3 × 5-8 with two to three minutes of rest, everything else at 3 × 8-15 with about a minute. Change them to suit you.

Calisthenics Full Body questions, answered

Can calisthenics build muscle?

Yes, if the sets are hard. Once you pass the top of a rep range, move to a harder version of the movement or lower it more slowly.

What if I can't do a pullup yet?

Start with inverted rows and slow negatives, jumping to the top and lowering for 3 to 5 seconds. Bodyweight Only is the easier starting plan.

How is this different from Bodyweight Only?

Bodyweight Only needs no equipment and starts with the easiest versions. This plan adds a pull-up bar and dips, so it suits someone past the basics.

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