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Calisthenics Workout Plan PDF

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Calisthenics Workout Plan
PDF Name Calisthenics Workout Plan PDF
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Calisthenics Workout Plan

Dear readers, here we are presenting Calisthenics Workout Plan PDF to all of you. Calisthenics which is sometimes also spelt as the callisthenics is a very popular type of workout that extremely strengthen the muscles and improve the stamina of the body.

Callisthenics is a form of strength training. You will have to do a variety of movements that exercise large muscle groups, such as standing, grasping, pushing, etc. If you are willing to do then you will need minimum gym equipment because it is a very successful form of bodyweight exercise.

Calisthenics Workout Plan for Beginners at Home PDF

Weekly Routine

Day Exercise
Monday Chest, Shoulder, Triceps, Quadriceps, and Calves
Tuesday Back, Biceps, Core, Hamstrings, and Glutes
Wednesday Rest
Thursday Chest, Shoulder, Triceps, Quadriceps, and Calves
Friday Back, Biceps, Core, Hamstrings, and Glutes
Saturday Rest
Sunday Rest

Monday – Push Workout and Legs

Exercise Muscles Worked Reps
Standard Push-Ups Chest and Triceps 10 x 2
Diamond Pushup
(Kneeling or on toes)
Triceps and Chest 10 x 2
Kneeling Pike Push-Ups Shoulder and Triceps 6 x 2
Bench Dips Triceps 10 x 2
Squat Quads 15 x 2
Lunges Quads and Hams 10 x 2
Standing Calf Raises Calves 10 x 2

Tuesday – Back, Biceps, Core, Hamstrings, and Glutes

Exercise Muscles Worked Reps
Inverted Rows Back and Biceps 8 x 2
Assisted Pullups Back and Biceps AMRAP
Floor IYT Raises Back and Rear Delt 8 x 2
Chinups Biceps and Back 8 x 2
Nordic Hamstring Curl Hamstring 8 x 2
Single-Leg RDL Hamstring and Glute 10 x 2
Glutes Bridge Glute 10 x 2
Plank Core 45-60
seconds
Side Plank Core 20-30
seconds
Bird Dog Plank Core 20-30
seconds

Thursday – Chest, Shoulder, Triceps, Quadriceps, and Calves

Exercise Muscles Worked Reps
Incline Push-Ups Chest 10 x 2
Narrow Pushup
(Kneeling or on toes)
Triceps and Chest 10 x 2
Kneeling Pike Push-Ups Shoulder and Triceps 6 x 2
Bench Dips Triceps 10 x 2
Squat Jumps Quads 15 x 2
Lateral Squat Quads and Hams 10 x 2
Standing Calf Raises Calves 10 x 2

Friday – Back, Biceps, Core, Hamstrings, and Glutes

Exercise Muscles Worked Reps
Inverted Rows Back and Biceps 8 x 2
Assisted Pullups Back and Biceps AMRAP
Floor IYT Raises Back and Rear Delt 8 x 2
Chinups Biceps and Back 8 x 2
Nordic Hamstring Curl Hamstring 8 x 2
Single-Leg RDL Hamstring and Glute 10 x 2
Glutes Thrust Glute 10 x 2
Mountain Climbing Core 20-30
seconds
Reverse Crunches Core 20-30
seconds
Plank Core 45-60
seconds

Calisthenics Workout Plan Intermediate PDF

  • Monday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Tuesday – Back, Biceps, Core, Hamstrings, and Glutes
  • Wednesday – Full Body
  • Thursday – Rest
  • Friday – Chest, Shoulder, Triceps, Quadriceps, and Calves
  • Saturday – Back, Biceps, Core, Hamstrings, and Glutes
  • Sunday – Rest

Monday – Chest, Shoulder, Triceps, Quadriceps, and Calves

Exercise Muscles Worked Reps
Standard Push-Ups Chest and Triceps 20 x 2
Parallel Bar Dips Triceps and Chest 20 x 2
Pike Push-Ups Shoulder and Triceps 10 x 2
Handstand/Wall Push-ups Shoulder and Triceps 10 x 2
Triangle Pushup Triceps 10 x 2
Squat Jumps Quads 20 x 2
Jumping Split Squat Quads 15 x 2
Lateral Lunges Quads and Hams 10 x 2
Standing Calf Raises Calves 10 x 2

Tuesday – Back, Biceps, Core, Hamstrings, and Glutes

Exercise Muscles Worked Reps
Pullups Back and Biceps 10 x 3
Inverted Row Back and Biceps 10 x 3
Elevated Inverted Rows Back and Rear Delt 10 x 3
Chinups Biceps and Back 10 x 3
Nordic Hamstring Curl Hamstring 10 x 3
Single-Leg RDL Hamstring and Glute 10 x 2
Glutes Bridge Glute 10 x 2
Plank Core 1-2 min
Side Plank Core 30-sec
Bird Dog Plank Core 15-sec x 2

Wednesday – Full Body

Exercise Muscles Worked Reps
High knees Full Body 30-sec
Burpees Full Body 10 x 2
Jump Squat Full Body 10 x 2
Lateral Squat Lower Body 10 x 2
Wide Arm Pushup Chest 10 x 2
Bar Dips Chest and Triceps 15 x 2
Pike Pushup Shoulder 10 x 2
Pullup Back and Biceps 15 x 2
Floor IYT Raises Back and Rear Delt 8 x 2
Chinups Biceps and Back 15 x 2
Mountain Climbing Core 30-sec
Hanging Leg Raise Core 10 x 2
Hanging Windshield Wiper Core 10 x 2
Plank Core 1-2 min
Side Plank Core 20-30
seconds
Hanging Knee Raise Core 10 x 2

Friday – Chest, Shoulder, Triceps, Quadriceps, and Calves

Exercise Muscles Worked Reps
Standard Push-Ups Chest and Triceps 20 x 2
Narrow Grip Pushup Chest and Triceps 20 x 2
Handstand/Wall Push-ups Shoulder and Triceps 10 x 2
Bench Dips Triceps 10 x 2
Dive Bomber Push-ups Shoulder and Chest 10 x 2
Sumo Squat Quads 20 x 2
Jumping Split Squat Quads 15 x 2
Lateral Lunges Quads and Hams 10 x 2
Standing Calf Raises Calves 10 x 2

Saturday – Back, Biceps, Core, Hamstrings, and Glutes

Exercise Muscles Worked Reps
Pullups Back and Biceps 10 x 3
Inverted Row Back and Biceps 10 x 3
Elevated Inverted Rows Back and Rear Delt 10 x 3
Chinups Biceps and Back 10 x 3
Nordic Hamstring Curl Hamstring 10 x 3
Single-Leg RDL Hamstring and Glute 10 x 2
Glutes Bridge Glute 10 x 2
Lying Leg Raises Core 1-2 min
V ups Core 30-sec
Hollow Body Crunch Core 15-sec x 2
Front and Side Plank Core Do it as per
your strength

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