Beginner’s Full-Body Calisthenics Workout Guide

Often people ask: Can I build muscle with calisthenics workout? Is calisthenics good for strength? Is it possible to gain muscle mass with calisthenics workout plan?

The answer to all those questions is, yes, you can. Calisthenics exercises are combination of motor movements, using just your body weight as a tool. They can be done as a stand-alone exercises, or included in a weight loss, fitness, muscle building program.

One of the greatest things about calisthenics is that, you can do it wherever you want, with whoever you want, with literally zero investment. All you have to do is be dedicated, motivated and have a clear goal of what you want.

Who started the Calisthenics Movement?

The Calisthenics Movement was started by an awesome athlete named Sven Kohl. He is 29 years young athlete, originally from Germany.

Founder of Calisthenics

Sven started the calisthenics movement back in 2012, using Hannibal For King and other similar athletes as an example. He adores mix exercises such as balance, endurance and strength.

What is the foundation of Calisthenics?

As well as everything in life, calisthenics also have a foundation to build in order to become a superior athlete. There are 4 main key points to look after when you start with calisthenics:

1. It takes time: There is no success achieved overnight. If you want to become an awesome calisthenics athlete, you have to be patient and persistent.
2. Strength is a key: In order to get bigger and better, you have to become stronger. That’s a very important step in calisthenics. The more reps you can do, the better you’ll be.
3. Full range of motion: Mastering all of the exercises is one of the most important steps. Controlled repetitions, with full range of motion, is what you have to do in order to squeeze the maximum benefits out of calisthenics exercises.
4. Master the basic movements: Learn how to perform push-ups, pull-ups, dips, squats properly. They are the foundation of calisthenics, so learning the proper form is an important step.

How can I help my muscle growth while doing calisthenics workout?

There is not a chance to build muscle with calisthenics workout plan (or fitness plan in general), if the food you eat is not good. So, the only way to help your muscles grow with calisthenics is to eat better food. Required amount of nutrients:

  • Proteins: 1 gram of protein per 1 pound of body weight
  • Fats: 0.5-0.7 grams of fat per pound of body weight
  • Carbohydrates: the rest is carbohydrates

So basically, when you structure your nutrition plan, eating more proteins is essential. Also, don’t abandon fats and carbohydrates, they are also required for building solid muscles.

Beginner’s Workout Guide:

Week N.1.

In this week beginners are supposed to learn the basic calisthenics movements and master the fundamentals.

We’ll begin with a first week of lighter exercises, and move on to something spicy and harder. Let’s take this road to a perfect calisthenics workout for beginners.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper body challenge Lower body challenge Core challenge Rest Cardio Back challenge Rest
Monday Upper body challenge    
Exercise sets reps rest
Normal push-ups 3 30 sec 30 sec
Normal pull-ups 3 30 sec 40 sec
Chair dips 3 30 sec 45 sec
Plank 3 30 sec 40 sec
Tuesday Lower body challenge    
Squats 3 30 sec 30 sec
Lunges 3 40 sec 35 sec
Knee jumps 3 20 sec 40 sec
Calf raises 40 sec 45 sec
Wednesday Core    
Knee raises 3 20 sec 30 sec
Hanging leg raises 3 20 sec 35 sec
Sit-ups 3 30 sec 35 sec
Side plank 3 20 sec each 35 sec
Thursday Rest    
       
Friday Cardio    
Jumping jacks 3 30 sec 30 sec
Mountain climbs 3 30 sec 30 sec
Jumping rope 3 1 min 40 sec
Running 3 1 min 40 sec
Saturday Back challenge    
Pull-ups 3 30 sec 40 sec
Negative chin-up 3 30 sec 45 sec
Wide pull-ups 3 30 sec 45 sec
Incline chin-ups 3 20 sec 40 sec

 

Week N.2.

In this week we are taking it up a notch. Get ready

Monday Tuesday Wednesday Thursday Friday Saturday Friday
Upper body Lower body Core Rest Cardio Chest Rest
Monday Upper body    
Exercise Sets Reps Rest
Pull-ups 3 8 30 sec
Dips 3 6 35 sec
Chin-ups 3 8 40 sec
Normal push-ups 3 10 40 sec
90 degree pull-up hold 3 10 sec 50 sec
Tuesday Lower body    
Sumo squats 3 30 sec 30 sec
Knee jumps 3 20 sec 35 sec
Wall sit 3 30 sec 35 sec
Side lunges 3 10 each 40 sec
Calf raises 3 40 sec 40 sec
Wednesday Core    
Crunches 3 15 30 sec
Knee raises 3 10 30 sec
V-sit ups 3 8 35 sec
Hanging oblique raises 3 10 35 sec
Thursday Rest    
Friday Cardio    
Vertical jump 3 15 30 sec
Jumping jacks 3 60 sec 35 sec
Jump rope 3 90 sec 35 sec
Runing 3 3 min 30 sec
Saturday Chest    
Decline push-ups 3 12 30 sec
Normal push-ups 3 10 35 sec
90 degree push-up hold 3 10 sec 35 sec
Chair dips 3 12 40 sec
Sunday Rest    

Week N.3.

In this week, we repeat what we did on Week N.1., except that we add one more set. So, every exercise is 4 sets instead of 3.

Monday Upper body challenge    
Exercise sets reps rest
Normal push-ups 4 30 sec 30 sec
Normal pull-ups 4 30 sec 40 sec
Chair dips 4 30 sec 45 sec
Plank 4 30 sec 40 sec
Tuesday Lower body challenge    
Squats 4 30 sec 30 sec
Lunges 4 40 sec 35 sec
Knee jumps 4 20 sec 40 sec
Calf raises 40 sec 45 sec
Wednesday Core    
Knee raises 4 20 sec 30 sec
Hanging leg raises 4 20 sec 35 sec
Sit-ups 4 30 sec 35 sec
Side plank 4 20 sec each 35 sec
Thursday Rest    
       
Friday Cardio    
Jumping jacks 4 30 sec 30 sec
Mountain climbs 4 30 sec 30 sec
Jumping rope 4 1 min 40 sec
Running 4 1 min 40 sec
Saturday Back challenge    
Pull-ups 4 30 sec 40 sec
Negative chin-up 4 30 sec 45 sec
Wide pull-ups 4 30 sec 45 sec
Incline chin-ups 4 20 sec 40 sec

Week N.4.

Okay, we are moving on to the last week. This is going to be the hardest calisthenics workout week from all, in order to keep you on the track for a longer period of time.

Monday Tuesday Wednesday Thursday Friday Saturday Friday
Upper body Lower body Core Rest Cardio Chest Rest
Monday Upper body
Exercise Sets Reps Rest
Diamond push-ups 4-5 12 30 sec
Wide pull-ups 4-5 10 40 sec
Dips 4-5 10 40 sec
Chin-ups 4-5 8 45 sec
90 degree close grip pull-ups 4-5 15 sec 1 miin
Tuesday Lower body
Bulgarian squats 4-5 20 each 35 sec
Jump squats 4-5 20 35 sec
Wall sit 4-5 70 sec 45 sec
Jump on higher platform 4-5 20  40 sec
One leg calf raises 4-5 20 each 40 sec
Wednesday Core
Leg hold 4-5 25 sec 30 sec
Knee raises 4-5 20  40 sec
Sit ups 4-5 25  45 sec
Leg raises 4-5 10 50 sec
Side plank 4-5 25 sec each 45 sec
Thursday Rest
Friday Cardio
Jump rope 4-5 60 sec 30 sec
Run 4-5 5 min 40 sec
Duck walk 4-5 30 sec 1 min
Jump squats 4-5 20 sec 40 sec
Horizontal jump 4-5 10 35 sec
Saturday Chest
Decline push-ups 4-5 15 35 sec
Diamond push-ups 4-5 12 40 sec
Explosive push-ups 4-5 8 50 sec
Dips 4-5 10 50 sec
Sunday Rest

I know that some of the exercises, especially on Week N.4. are harder and there are more reps with barely no rest. But that’s created on purpose, to make you stretch for something that is hard to achieve.

It’s recommended for you to do this exercises until you are able to finish them with all the requirements.

Approximately that will take around 6 months to achieve (it depends on your level of physical fitness).

Good luck. Let me know how you like this calisthenics workout tutorial!