Yes, working out 3 days a week is highly effective for building muscle, especially for beginner and intermediate trainees. For optimal results, aim for at least 3-4 calisthenics workouts per week, allowing time for muscle recovery. Many of Riley’s workouts focused on developing core strength to support her bodyweight. Handstand cues like ‘engage the core, align the hips, push tight’ became second nature. Box step-ups with knee drives, lying leg lowers, Bulgarian split squats, TRX rows, single-leg glute bridges and dips all featured. Another day focused on pushing and skills, including the yoga arm balance Crow Pose.

5 day calisthenics workout

DAY 4: Full Body Conditioning & HIIT 5-Day Calisthenics Workout Plan

With nothing but your bodyweight (and smart timing based on your natural energy peaks) you can build strength, burn fat, and actually enjoy the process. Pair this beginner calisthenics plan with sleep recovery optimization and you’ll train harder, recover faster, and perform at your peak. This 30-day workout challenge includes full-body dumbbell workouts designed for both building muscle and weight loss. You’ll find a mix of upper and lower-body strength sessions, along with mobility-focused workouts to improve your range of motion and support recovery. If your goal is to build muscle, aim for resistance training 3-4 days per week with at least 1 rest or active recovery day between sessions.

Day 5: Full Body

This routine is the BEST WAY to start calisthenics because it doesn’t require a single equipment. You can do these in your living room, bedroom, office, in the park – wherever! These foundational exercises will help build up your strength and endurance to perform harna fit review advanced movements in the future.

BODYWEIGHT

Yes, beginners can participate in a 21-day calisthenics workout plan. The program includes different levels of difficulty, allowing beginners to start with basic exercises and progress at their own pace. It focuses on safe and effective movements to build a strong fitness foundation. The document outlines a 5-day calisthenics workout plan focusing on push strength, pull and core, legs and core stability, core endurance, and full body explosiveness. Each day includes specific exercises with recommended sets and repetitions, emphasizing a variety of movements to enhance strength and endurance. Additionally, the weekend is designated for optional recovery and stretching activities.

Additional No-Equipment Calisthenics Exercises to Add to Your Plan

  • The third month is where the compounding effect of consistent training becomes undeniable.
  • In fact, trainees who make calisthenics their primary form of resistance training have arguably the best aesthetics on average.
  • Extra equipment, like resistance bands and a pull-up bar, come in handy when you’ve progressed and think you’re up for trying more advanced calisthenics exercises.
  • To perform an Australian row, you will need at least one straight bar.
  • A well-designed 5-day calisthenics workout plan challenges your entire body through functional movement patterns that improve real-world strength and athletic performance.
  • By prioritizing complete proteins, you enhance recovery, reduce soreness, and improve overall training performance.

I settled on a quick weighted calisthenics leg routine that would build my glutes and flexibility all in one, so I could work on my goals but still get outside before the sunset. I am striving to be a professional athlete, so if you don’t have the desire to train 5+ days a week, that’s all good. No need to compare yourself to me when we have different goals. My Free 3 Day Calisthenics Workout Plan might be better suited to your lifestyle. Use this 21 day program as a springboard into a long term fitness lifestyle. It gives you a simple template you can repeat or build on once the 21 days are over.

The range of exercises keeps calisthenics varied

Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice. You should complete a set of each exercise in the workout before taking a break and starting the cycle again. The training volume should be progressively increased as you cycle through to the next week of training. This helps you focus on one group at a time for optimised progress and recovery. It’s also great in the sense that it allows you to train consistently throughout each week.

Perform each exercise for 45 seconds, rest for 15 seconds after each movement. Celebrating these milestones will help you stay committed and motivated to reach your bigger fitness goals. Technique – Keep the elbows within the scapula plane which is approximately 45°.

Day 21: Rest and Recovery

You could do these on an optional day by themselves or work on some of them on your workout days. That being said, these inverted crunches are going to be an insane ab core workout. When looking at the specific muscles, these are similar to decline reverse curls, which targets the upper rectus abdominis3. The best spot to perform these is on a ledge that allows your foot to drop.

So how should a beginner start calisthenics training?

5 day calisthenics workout

In calisthenics, having better aesthetics means you have better body composition, allowing you to progress further and perform more advanced movements. Plus, as you become more advanced, adding progressions to your calisthenics workout plan through TRX training or additional loading, will ensure you continue making gains. The beauty of calisthenics lies in its simplicity and versatility, allowing you to use your body weight as resistance and adapt exercises to suit your individual needs. So, whether you’re working out at home or in a park, this routine offers flexibility and variety to keep you on track and excited about your progress.

Fitness Level:

On the other hand, if you feel you can handle more, you can add an extra day of training or increase the intensity of your existing workouts. I can assure you that with our 5-day calisthenics workout split, all you need is your determination and commitment to achieve your fitness goals. Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique. As you build lean muscle, your resting metabolic rate increases. Each pound of muscle burns roughly 6-7 calories per day at rest compared to 2 calories per pound of fat.

Day Split Workout Program for Muscle Growth (with PDF)

Glute bridges are a great movement to strengthen your glutes and hamstrings. Mastering pulls up is tough, but trust us when we say, it’s worth it! Packed with pulls up benefits, no workout routine should be without this exercise. In comparison to chin-ups, pull-ups will use a pronated grip or overhand grip. This allows the elbows to be placed out to the side more to create more lat activation. Further, pull-ups are going to be the main tool to use when progressing to more challenging variations.