Calisthenics Workout Routine: Best Exercises and Workout Plans

Calisthenics is a type of workout that uses your own body weight to build strength, balance, and flexibility. You don’t need any fancy equipment or a gym membership—just your body and a little space.

This makes calisthenics perfect for anyone who wants to stay fit at home or outdoors. Whether you’re a beginner or have some experience, this guide will show you easy and effective exercises you can do anywhere.

[Related] ​Calisthenics vs. Bodybuilding: Which is Right for You?

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Key Takeaways

• No equipment needed: Calisthenics uses bodyweight exercises like push-ups, pull-ups, and squats for a full workout.
• Perfect for all levels: Whether you're a beginner or advanced, you can adjust the routine for strength, muscle, or endurance.
• Boosts functional fitness: Improves real-world strength, flexibility, and mobility better than isolated gym workouts.
• Train anywhere: Do it at home, in a park, or while traveling—no gym required!
• Enhance performance & recovery: Anafuse, a natural supplement, supports your calisthenics workout by boosting muscle growth, increasing strength, and accelerating recovery.

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What is Calisthenics?

Calisthenics is a type of strength training that uses your own body weight for resistance instead of weights or machines. It includes movements like push-ups, squats, lunges, pull-ups, and planks.

These exercises work several muscles and joints at the same time, helping your body move better and become stronger. Calisthenics can be done almost anywhere because it needs little or no equipment.

Benefits of Calisthenics

• Builds Real-World Strength: Calisthenics focuses on movements that mimic how your body naturally moves, leading to functional strength that helps with everyday activities. You'll gain strength that's practical and useful.
• Improves Body Control and Balance: As you progress, calisthenics exercises demand greater balance, coordination, and proprioception (your body's awareness in space). This leads to better posture and agility.
• Enhances Flexibility and Mobility: Many calisthenics movements put your joints through a full range of motion, helping to improve your flexibility and mobility over time, which can also help reduce the risk of injuries.
• Boosts Endurance: Performing multiple repetitions and combining various movements within a circuit improves your muscular endurance, allowing you to sustain physical effort for longer.
• Saves Money and Space: No gym membership or large equipment is needed, so it’s budget‑friendly and easy to do in small areas.
• Boosts cardiovascular fitness and metabolism when performed at a high intensity, supporting fat loss and heart health.
• Enhances mental focus and brain-body connection through exercises that require balance and coordination.
• Fits All Fitness Levels: You can make each exercise easier or harder by changing angles, reps, or tempo, so both beginners and advanced athletes can benefit.

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Best Calisthenics Exercises for Beginners

1. Push-Ups
2. Bodyweight Squats
3. Plank
4. Dips (Bench or Parallel Bar)
5. Crunches
6. Inverted Rows (Table Rows)
7. Glute Bridges
8. Assisted Pull-Ups (Band or Jumping)
9. Lunges
10. Burpees

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1. Push-Ups

Push-ups are a classic upper-body exercise that primarily works your chest, shoulders, and triceps. They also engage your core and help improve shoulder stability. Push-ups can be modified easily to match your fitness level, making them perfect for beginners.

How to Do It:

• Start in a plank position (hands under shoulders, body straight).
• Lower your chest toward the ground, keeping your elbows at a 45-degree angle.
• Push back up to the starting position.

Muscles Worked: Chest (pectorals), shoulders (deltoids), triceps, core muscles.

Variations:

• Knee Push-Ups: Keep knees on the ground to reduce difficulty.
• Incline Push-Ups: Place hands on a raised surface like a bench to make it easier.
• Diamond Push-Ups: Hands close together to target triceps more.
• Wide Push-Up: Hands wider than shoulders to target the chest more.

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2. Bodyweight Squats

Squats are a fundamental lower body exercise that strengthens your quads, hamstrings, glutes, and calves. They also engage your core for stability and improve hip mobility. Squats help build a strong lower body foundation essential for daily movements.

How to do it:

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Keep your chest up and core engaged.
• Lower your hips back and down as if sitting in a chair.
• Go as deep as comfortable, ideally until your thighs are parallel to the floor or lower.
• Keep knees aligned with toes, chest up.
• Push through your heels to return to the starting position.

Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.

Variations:

• Sumo Squats: Feet wider apart with toes pointed out to target inner thighs.
• Pulse Squats: Hold the squat position and pulse up and down slightly.
• Jump Squats: Add a jump as you rise to increase intensity.
• Wall Squat: Hold the squat against a wall for support.
• Chair Squat: Use a chair to guide your motion.

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3. Plank

The plank is a simple but highly effective core exercise. It strengthens the abdominal muscles, lower back, and shoulders while improving overall stability and posture.

How to do a Plank:

• Start in a forearm plank position with elbows under shoulders.
• Keep your body in a straight line from head to heels.
• Engage your core and avoid sagging hips.
• Hold the position for 30-60 seconds.

Muscles Worked: Core (rectus abdominis, obliques, transverse abdominis), shoulders, lower back.

Variations:

• Knee Plank: Rest on knees instead of toes.
• Side Plank: Focuses on the obliques.
• Plank with Shoulder Taps: Tap opposite shoulders to engage stability.

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4. Dips (Bench or Parallel Bar)

Dips are excellent for building upper body strength, focusing on the triceps, chest, and shoulders. Beginners can use a bench or sturdy surface to perform easier variations.

How to do Dips:

• Sit on a bench with your hands gripping the edge beside your hips.
• Slide your hips off the bench and lower your body by bending your elbows.
• Lower until your elbows are at about 90 degrees.
• Push back up to the starting position.
• Repeat for 8-12 reps.

Muscles Worked: Triceps, chest, shoulders.

Variations:

• Assisted Dips: Use feet on the ground to support some weight.
• Parallel Bar Dips: Use parallel bars for a more challenging version.
• Negative Dips: Lower slowly and use feet to push back up.

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5. Crunches

Crunches are a classic core exercise that primarily targets the abdominal muscles. They help strengthen and tone the abs, improving core stability and posture. Crunches are simple to perform and are a great starting point for beginners to build core strength.

How to do Crunches:

• Lie on your back with knees bent and feet flat on the floor.
• Place your hands behind your head or crossed on your chest.
• Lift your shoulders off the floor by contracting your abs.
• Pause briefly at the top, then lower back down with control.
• Repeat for 15-20 reps.

Muscles Worked: Rectus abdominis (abs), obliques (to a lesser extent).

Variations:

• Bicycle Crunches: Alternate touching elbows to opposite knees for oblique work.
• Reverse Crunches: Lift hips off the floor to target lower abs.
• Weighted Crunches: Hold a weight plate for added resistance.

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6. Inverted Rows (Table Rows)

The inverted row is an excellent exercise for developing pulling strength in your upper back and biceps, muscles often neglected in beginner calisthenics if only push-ups are performed. It's crucial for balancing out your pushing muscles and improving posture. Using a sturdy table or a low bar makes this accessible for everyone.

How to do it (using a sturdy table):

• Lie on your back under a sturdy table, gripping the edge with an overhand grip, hands shoulder-width apart.
• Straighten your body, keeping your heels on the floor (the straighter your body, the harder it is).
• Pull your chest up towards the table, squeezing your shoulder blades together.
• Slowly lower yourself back down to the starting position with control.

Muscles Worked: Upper back (rhomboids, trapezius), biceps, forearms, core.

Variations:

• Bent Knee Rows: Bend knees to reduce difficulty.
• Feet Elevated Rows: Elevate feet to increase difficulty.
• One-Arm Rows: Use one arm at a time for more challenge.

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7. Glute Bridges

The glute bridge is a fantastic exercise for isolating and strengthening your glutes and hamstrings, which are essential for lower body power and preventing imbalances. It's a gentle yet effective movement that also helps improve hip mobility and stability, crucial for almost every other leg-based exercise and everyday movement.

How to Do:

• Lie on your back with knees bent and feet flat.
• Keep your arms at your sides.
• Lift your hips until your body forms a straight line from shoulders to knees.
• Lower back down slowly

Muscles Worked: Glutes, hamstrings, and lower back

Variations:

• Marching Glute Bridge: While holding the top of the glute bridge, slowly lift one foot off the ground for a moment, then switch.
• Single-Leg Glute Bridge: Lift one leg while bridging.
• Elevated Glute Bridge: Feet on a step or bench.

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8. Assisted Pull-Ups (Band or Jumping)

Pull-ups are the king of back exercises. Beginners can use resistance bands or a jumping assist to build strength gradually.

How to Do It:

• Hang from a bar with an overhand grip.
• Use a band (or jump) to help lift your chin over the bar.
• Lower slowly.

Muscles Worked: Lats, biceps, upper back, core, forearms.

Variations:

• Negative Pull-Ups: Focus on the lowering phase.
• Chair-Assisted: Reduce bodyweight load.

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9. Lunges

Lunges work the legs and glutes while also improving balance and coordination. They help correct muscle imbalances between legs and build unilateral strength, which is key for overall stability.

How to do Lunges:

• Stand tall with feet hip-width apart.
• Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
• The back knee should hover just above the ground.
• Push back to the starting position.
• Repeat 10-15 reps per leg.

Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.

Variations:

• Reverse Lunges: Step backward instead of forward.
• Walking Lunges: Move forward continuously with alternating legs.
• Side Lunges: Step to the side to target inner and outer thighs.

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10. Burpees

Burpees are a full-body, high-intensity movement that combines strength and cardio. They build endurance, burn fat, and improve coordination. While simple in concept, they require stamina and control, making them best for intermediate users.

How to do Burpees:

• Start standing with feet shoulder-width apart.
• Squat down and place hands on the floor.
• Kick feet back into a plank position.
• Perform a push-up.
• Jump feet back toward hands.
• Explode upward into a jump with arms overhead.
• Land softly and repeat.

Muscles Worked: Quadriceps, hamstrings, glutes, chest, shoulders, arms, core.

Variations:

• Squat Thrust (Easier): Skip the push-up and jump.
• Step Back Burpees: Step feet back instead of jumping.

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Best Calisthenics Exercises for Intermediate/Advanced Athletes

1. Pull-Ups
2. Pistol Squats
3. Russian Twists
4. Muscle-Ups
5. Handstand Push-Ups
6. Archer Push-Ups
7. Bulgarian Split Squats
8. L-Sit
9. One-Arm Push-Ups
10. Front Lever
11. Wall Walks
12. Dragon Flags

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1. Pull-Ups

Pull-ups are a fundamental upper-body pulling exercise that builds strength in the back, biceps, and shoulders. They require more upper body strength than inverted rows and are excellent for developing a strong, muscular upper back.

How to do Pull-Ups:

• Grab a pull-up bar with your palms facing away (overhand grip), hands shoulder-width apart.
• Hang with arms fully extended.
• Pull your body upward until your chin is above the bar.
• Lower yourself back down with control.

Muscles Worked: Latissimus dorsi (lats), biceps, rhomboids, trapezius, forearms.

Variations:

• Chin-Ups: Palms facing you, which emphasizes the biceps more.
• Wide-Grip Pull-Ups: Hands wider than shoulder-width to target lats.
• Negative Pull-Ups: Jump up and slowly lower down to build strength.

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2. Pistol Squats

Pistol squats are a challenging one-legged squat that develops tremendous strength, balance, and flexibility in the legs and hips. This exercise requires good mobility and control, making it ideal for advanced users.

How to do Pistol Squats:

• Stand on one leg with the other leg extended straight in front.
• Slowly lower your body by bending the standing knee, keeping the extended leg off the ground.
• Go as low as you can while maintaining balance.
• Push through your heel to return to standing.

Muscles Worked: Quadriceps, hamstrings, glutes, calves, core.

Variations:

• Assisted Pistol Squats: Hold onto a support for balance.
• Box Pistol Squats: Lower to a box or chair to reduce range.
• Weighted Pistol Squats: Hold a weight for extra resistance.

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3. Russian Twists (Beginner to Intermediate)

Russian twists target the oblique muscles and help improve rotational core strength and stability. This seated exercise is great for developing a strong, defined waistline and enhancing balance.

How to do Russian Twists:

• Sit on the floor with knees bent and feet slightly lifted.
• Lean back slightly, keeping your back straight.
• Clasp your hands together or hold a weight.
• Twist your torso to the right, then to the left, touching the floor beside your hips.
• Repeat for 20-30 twists (counting both sides).

Muscles Worked: Obliques, rectus abdominis, hip flexors.

Variations:

• Feet on the Ground: Keep feet down for an easier version.
• Weighted Russian Twists: Hold a dumbbell or medicine ball.
• V-Sit Russian Twists: Extend legs straight for more core challenge.

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4. Muscle-Ups

Muscle-ups combine a pull-up and a dip into one explosive movement. This advanced exercise builds upper body pushing and pulling strength, requiring power, coordination, and technique.

How to do Muscle-Ups:

• Start hanging from a pull-up bar with an overhand grip.
• Pull explosively until your chest reaches the bar.
• Transition your chest over the bar and push down to straighten your arms.
• Lower yourself back down with control.
• Repeat for 3-6 reps.

Muscles Worked: Lats, biceps, chest, triceps, shoulders, core.

Variations:

• Strict Muscle-Ups: No swinging or kipping, pure strength.
• Kipping Muscle-Ups: Use momentum to assist the movement.
• Ring Muscle-Ups: Performed on gymnastic rings for added instability.

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5. Handstand Push-Ups

Handstand push-ups target the shoulders, triceps, and upper chest with intense bodyweight resistance. They also improve balance and core strength as you stabilize your body upside down.

How to do Handstand Push-Ups:

• Kick up into a handstand against a wall for support.
• Lower your head toward the floor by bending your elbows.
• Push back up to full arm extension.
• Repeat for 5-10 reps.

Muscles Worked: Deltoids (shoulders), triceps, upper chest, core.

Variations:

• Wall-Assisted Handstand Push-Ups: Use a wall for balance.
• Pike Push-Ups: Feet on a raised surface, hips piked, easier version.

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6. Archer Push-Ups

Archer push-ups are a wider, one-arm dominant push-up variation that increases upper body strength and stability. This exercise helps bridge the gap between regular push-ups and one-arm push-ups.

How to do Archer Push-Ups:

• Start in a wide push-up position.
• Shift your weight toward one hand while straightening the other arm out to the side.
• Lower your chest toward the bent arm side.
• Push back up and switch sides.
• Repeat for 6-10 reps per side.

Muscles Worked: Chest, shoulders, triceps, core.

Variations:

• Elevated Archer Push-Ups: Hands on an elevated surface to reduce difficulty.
• Knee Archer Push-Up: Perform on knees for less resistance.

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7. Bulgarian Split Squats

Bulgarian split squats are a single-leg exercise that targets the quads, glutes, and hamstrings while also challenging your balance and core stability. Elevating the back foot increases the range of motion and intensity.

How to do Bulgarian Split Squats:

• Stand a couple of feet in front of a bench or elevated surface.
• Place one foot behind you on the bench.
• Lower your hips by bending the front knee until the thigh is parallel to the floor.
• Push through the front heel to return to standing.
• Repeat 8-12 reps per leg.

Muscles Worked: Quadriceps, glutes, hamstrings, calves, core.

Variations:

• Assisted Bulgarian Split Squats: Use support for balance.
• Weighted Bulgarian Split Squats: Hold dumbbells or a weight vest.

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8. L-Sit

The L-sit is a powerful core and hip flexor exercise that also strengthens the triceps and shoulders. It improves body control and is a foundation for many advanced calisthenics moves.

How to do L-Sit:

• Sit on the floor with legs extended and hands placed beside your hips.
• Press down through your hands and lift your body and legs off the ground, keeping your legs straight.
• Hold the position for 10-30 seconds.

Muscles Worked: Core, hip flexors, triceps, and shoulders.

Variations:

• Tuck L-Sit: Bend knees to reduce difficulty.
• One-Leg L-Sit: Extend one leg at a time.
• L-Sit to V-Sit: Progress by raising legs higher into a V shape.

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9. One-Arm Push-Ups

One-arm push-ups are an advanced pushing exercise that requires significant strength, balance, and core stability. They greatly increase the load on the working arm and shoulder.

How to do One-Arm Push-Ups:

• Start in a wide push-up position.
• Place one hand under your chest and the other behind your back.
• Lower your body by bending the working arm’s elbow.
• Push back up to the starting position.
• Repeat 4-8 reps per arm.

Muscles Worked: Chest, shoulders, triceps, core.

Variations:

• Assisted One-Arm Push-Ups: Use the other hand for light support.
• Elevated One-Arm Push-Ups: Hands on an elevated surface to reduce difficulty.

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10. Front Lever

The front lever is a demanding core and back exercise that requires full-body tension and strength. It builds incredible control and power in the lats, abs, and shoulders.

How to do Front Lever:

• Hang from a pull-up bar with a pronated grip.
• Engage your core and pull your body horizontal, keeping it straight from head to toes.
• Hold the position as long as possible.

Muscles Worked: Lats, core, shoulders, arms.

Variations:

• Tuck Front Lever: Bend knees to reduce difficulty.
• One-Leg Front Lever: Extend one leg, tuck the other.

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11. Wall Walks

Wall walks build shoulder strength, control, and confidence for handstand training. They also engage the core and challenge coordination. It’s a great move for developing full-body awareness.

How to Do:

• Start in a push-up position with feet against a wall.
• Slowly walk your feet up the wall.
• At the same time, walk your hands back toward the wall.
• Stop when you're close to vertical, then reverse the movement

Muscles Worked: Shoulders, chest, triceps, core, and back

Variations:

• Partial Wall Walk: Go halfway for beginners.
• Wall Walk Hold: Pause near the top for isometric strength.

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12. Dragon Flags

Dragon flags are an advanced core exercise popularized by Bruce Lee. They target the entire abdominal wall and require strong control and stability.

How to do Dragon Flags:

• Lie on a bench and hold the bench behind your head for support.
• Lift your entire body off the bench, keeping it straight from shoulders to feet.
• Lower your body slowly without letting your back touch the bench.
• Repeat for 5-10 reps.

Muscles Worked: Core (especially lower abs), hip flexors, and shoulders.

Variations:

• Negative Dragon Flags: Focus on the slow lowering phase.
• Bent-Knee Dragon Flags: Bend knees to reduce difficulty.

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Beginner Calisthenics Workout Plan

1. Plan A

Upper Body

• Push-Ups: 3 sets of 8-12 reps
• Assisted Pull-Ups (Band or Jumping): 3 sets of 5-8 reps
• Dips (Bench or Parallel Bar): 3 sets of 8-10 reps

Lower Body

• Bodyweight Squats: 3 sets of 15-20 reps
• Glute Bridges: 3 sets of 15 reps
• Plank: 3 sets, hold for 20-30 seconds

2. Plan B

Upper Body

• Inverted Rows (Table Rows): 3 sets of 6-8 reps
• Incline Push-Ups (Hands Elevated): 3 sets of 10-15 reps
• Crunches: 3 sets of 15-20 reps

Lower Body

• Lunges: 3 sets of 10-15 reps per leg
• Wall Sit: 3 sets, hold for 30 seconds
• Burpees: 3 sets of 8-10 reps

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Intermediate Calisthenics Workout Plan

1. Plan A

Upper Body

• Pull-Ups: 4 sets of 6-10 reps
• Muscle-Ups (or Transition Practice): 3 sets of 3-5 reps
• Handstand Push-Ups (Wall-Assisted): 3 sets of 5-8 reps
• Archer Push-Ups: 3 sets of 8-10 reps per side
• L-Sit Pull-Ups (pull-ups with L-sit hold): 3 sets of 6-8 reps

Lower Body

• Pistol Squats (Assisted if needed): 4 sets of 8-10 reps per leg
• Bulgarian Split Squats: 3 sets of 10-12 reps per leg
• Tuck Jumps (plyometric): 3 sets of 12-15 reps
• Calf Raises: 3 sets of 15-20 reps
• Glute Bridges (Weighted if possible): 3 sets of 15-20 reps

2. Plan B

Upper Body

• Weighted Pull-Ups or Negative Pull-Ups: 4 sets of 6-8 reps
• Handstand Push-Ups (Wall-Assisted or Freestanding): 3 sets of 6-10 reps
• Archer Push-Ups (Elevated or Standard): 3 sets of 10-12 reps per side
• Front Lever Negatives or Holds: 3 sets, hold or slow descent for 10-15 seconds
• Inverted Rows (Feet Elevated): 3 sets of 8-10 reps

Lower Body

• Lunges: 4 sets of 12-15 reps per leg
• Bulgarian Split Squats (Weighted if possible): 4 sets of 12-15 reps per leg
• Burpees (for conditioning): 3 sets of 12-15 reps
• Hanging Leg Raises or Toes-to-Bar: 3 sets of 10-12 reps
• Plank Variations (Side Planks or Extended Planks): 3 sets, hold for 30-45 seconds

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Suggested Weekly Schedule For Inter/Beginner Level

• Monday: Upper Body (Plan A)
• Tuesday: Lower Body (Plan A)
• Wednesday: Rest
• Thursday: Upper Body (Plan B)
• Friday: Lower Body (Plan B)
• Repeat....

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Advanced Calisthenics Workout Plan

1. Plan A

Push

• Muscle-Ups: 4 sets of 5-7 reps
• Handstand Push-Ups (Freestanding or Wall-Assisted): 4 sets of 8-10 reps
• Archer Push-Ups: 3 sets of 12 reps per side

Pull

• Front Lever Holds (Tuck or Full): 4 sets, hold for 10-20 seconds
• Weighted Pull-Ups (or One-Arm Assisted Pull-Ups): 3 sets of 6-8 reps

Core / Legs

• Pistol Squats (Unassisted): 4 sets of 8-10 reps per leg
• Dragon Flags: 3 sets of 6-8 reps
• Glute Bridges (Weighted if possible): 3 sets of 15 reps
• Russian Twists (Weighted): 3 sets of 30 twists

2. Plan B

Push

• One-Arm Push-Ups: 4 sets of 6-8 reps per arm
• Muscle-Ups (focus on push phase or explosive dips): 3 sets of 4-6 reps
• Elevated Archer Push-Ups (for variation): 3 sets of 10-12 reps per side

Pull

• Front Lever Negatives or Holds: 4 sets, hold or slow descent for 10-15 seconds
• Inverted Rows or Advanced Rows (feet elevated): 3 sets of 8-10 reps

Core / Legs

• Bulgarian Split Squats (Weighted if possible): 4 sets of 12 reps per leg
• L-Sit to V-Sit Progressions: 4 sets, hold for 20-30 seconds
• Burpees: 3 sets of 15-20 reps (for conditioning)
• Russian Twists (Bodyweight or Weighted): 3 sets of 30 twists

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Suggested Weekly Schedule For Advanced Plan

• Monday: Push (Plan A)
• Tuesday: Pull (Plan A)
• Wednesday: Core/Leg (Plan A)
• Thursday: Rest or active recovery
• Friday: Push (Plan B)
• Saturday: Pull (Plan B)
• Sunday: Core/Leg (Plan B)

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Important Notes for All Workouts

• Warm-Up Properly: Spend 5-10 minutes on dynamic stretches (arm circles, leg swings) and light cardio (jumping jacks, jogging) to prevent injuries.

• Focus on Form First: Better to do 5 perfect reps than 15 sloppy ones. Poor form leads to injuries and slows progress.

• Progressive Overload: Gradually increase difficulty:

  • Add reps/sets

  • Slow down tempo (e.g., 3-second push-up descent)

  • Move to harder variations (e.g., knee push-up → standard → archer)

• Rest & Recovery:

  • Beginners: 30-60s between sets

  • Advanced: 2-3 mins for strength moves (muscle-ups, levers)

  • Take at least 1 rest day between intense sessions.

• Stay Consistent: Regular workouts combined with balanced nutrition and hydration deliver the best results over time.

• Breathe properly: Don’t hold your breath. Inhale during the easy part, exhale during the effort.

• Hydrate and Nourish: Drink plenty of water before, during, and after workouts. Support your training with a balanced diet rich in protein, healthy fats, and carbohydrates.

• Cool Down: Finish each session with gentle stretching to improve flexibility and reduce muscle soreness.

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Key Ingredients:

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• Sodium Chloride
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Key Ingredients:

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4. Bucked Up Buck Build Creatine + Glutamine

Bucked Up Buck Build combines five types of creatine with L-glutamine to support muscle strength, endurance, and recovery. This formula aims to enhance power output, muscle growth, and ATP production. It is unflavored and can be easily mixed with other supplements or beverages.

Key Benefits:

• It helps increase muscle mass and strength.
• It accelerates recovery after workouts.
• It reduces post-workout muscle soreness.
• It improves power output, strength, and stamina.
• It supports endurance for longer workouts.
• It helps maintain hydration for optimal performance.
• It reduces workout fatigue.
• It enhances energy replenishment.
• It supports digestion and gut health during intense training.

Key Ingredients:

• Creatine MagnaPower® (Magnesium Creatine Chelate)
• Creatine Citrate
• Di-Creatine Malate
• Creatine AKG (2:1)
• Creatine Pyruvate
• L-Glutamine
• N-Acetyl L-Glutamine
• L-Glutamine AKG (2:1)
• L-Alanyl L-Glutamine
• BetaPure™ Betaine Anhydrous

Customer Reviews

Great taste!

“Tastes good, easy to mix and no bloating. And the price beats every other product out there with the same level of quality”

-TS 

Great product!

“Its great tasting, super easy to digest, no bloating, easy to mix, and a great formula! Ive been recommending it to all my friends, thanks!”

-JC

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5. Bio-Active Whey by iSatori

Bio Active Whey by Isatori is a protein blend containing concentrate, isolate, and hydrolysate, combined with BIO-GRO active peptides. This formula supports muscle strength, lean mass development, and recovery. The BIO-GRO peptides have been shown in studies to aid muscle repair and improve adaptation to resistance training, contributing to increased strength over time.

Key Benefits:

• It provides 25 grams of high-quality protein per serving.
• It includes bio-active peptides to support muscle strength.
• It aids in accelerating muscle gains.
• It helps improve lean muscle mass.
• It supports faster muscle recovery.
• It assists in repairing damaged muscle tissue.

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FAQs: Calisthenics workout Routine

Q: Can you build muscle with just calisthenics?

A: Yes! Calisthenics builds lean, functional muscle through progressive overload (e.g., moving from push-ups to one-arm push-ups). For hypertrophy, focus on slow tempos, harder variations, and high volume.

Q: Do I need any equipment to start calisthenics training?

A: Not really! You can start with zero equipment using just your body weight for exercises like squats, push-ups, planks, and lunges. As you progress, a pull-up bar and parallel bars (or sturdy chairs/benches) can greatly expand your exercise options.

Q: Can I build a six-pack with calisthenic exercises?

A: Yes, you can! Calisthenics incorporates numerous effective core exercises like planks, crunches, Russian twists, and L-sits. While these build strong abdominal muscles, revealing a "six-pack" also heavily depends on maintaining a low body fat percentage through diet.

Q: How can I progress in calisthenics?

A: Start with beginner exercises and gradually increase difficulty by adding reps, sets, or trying advanced variations.

Q: Are rest days essential in calisthenics?

A: Yes, rest days are crucial for progress and preventing injury in calisthenics. Your muscles grow and repair themselves during rest, not during the workout.

Q: How much time should I do calisthenics?

A: 30 to 45 minutes per session is enough for most people. You can train 3–5 days a week based on your energy and goals.

Q: Can I start calisthenics without a trainer as a beginner?

A: Yes, you can start on your own. Just focus on basic moves, learn proper form, and progress slowly. There are also many free guides to help you.

Q: Can calisthenics help me lose weight?

A: Yes, calisthenics is highly effective for weight loss because it engages multiple muscle groups simultaneously, leading to higher calorie burn. High-intensity calisthenics workouts boost your metabolism during and after exercise, helping you burn fat even at rest.

Additionally, building muscle through calisthenics increases your resting metabolic rate, further aiding weight loss. For the best results, pair workouts with a calorie deficit diet

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Final Thoughts

Calisthenics offers a versatile way to build strength and improve fitness. Exercises range from simple movements for beginners to complex skills for advanced users. The calisthenics routines included cover all major muscle groups and provide balanced training options.

Consistent practice leads to noticeable improvements in strength, endurance, and body control. This approach requires no special equipment, making it accessible to many.

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References

Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 29(1), 246–253.

Petré, H., Wernstål, F., & Mattsson, C. M. (2018). Effects of bodyweight training on strength, muscle mass and flexibility in well-trained individuals. Journal of Sports Science & Medicine, 17(1), 80–88.

Panihar, U., & Rani, D. (2022). The effect of calisthenics training on physical fitness parameters and sports specific skills of soccer players: A randomized controlled trial. Advances in Rehabilitation, 36.

McCarthy, C. B., & Haines, T. L. (2020). Protocol for Minute Calisthenics: A randomized controlled study of a habit-based resistance training program. BMC Sports Science, Medicine and Rehabilitation, 12, Article 123.