Beginner Workout Plan
Appearance
Beginner Calisthenics Workout Plan (3x/week)
Day A – Upper Body
- Incline Push-Ups – 3×10–12
- Australian Pull-Ups – 3×6–10
- Plank – 3×30–45 sec
- Negative Push-Ups – 2×5
- Superman Hold – 2×30 sec
Day B – Lower Body + Core
- Bodyweight Squats – 3×15
- Glute Bridges – 3×12
- Lunges (per leg) – 2×10
- Leg Raises – 3×10
- Side Plank (each side) – 2×20–30 sec
Day C – Full Body Basics
- Push-Ups (or Knee Push-Ups) – 3×max reps
- Scapula Pulls – 3×8–10
- Plank to Push-Up – 2×10
- Hollow Body Hold – 3×20–30 sec
- Wall Sit – 2×30–45 sec
Tips
- Rest: 30–60 sec between sets
- Warm-Up: 5–10 min mobility + light cardio
- Cooldown: Stretch legs, shoulders & back