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Beginner Workout Plan

From Calisthenics Wiki

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