30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (2024)

Welcome to the start of your fitness transformation! If you’re new to calisthenics, or simply looking to shake up your routine, you’re in the right place. Our 30-day calisthenics workout plan for beginners is designed to introduce you to the fundamentals of bodyweight training, with a focus on five key movement systems.

We’ve structured the workout plan with alternating training and active rest days to ensure your body gets the recovery it needs while you steadily build strength and endurance.

Get ready to explore the power of your own body and see just how far you can push your limits.

Jump to the workout plan.

Alternatively, you can download a PDF version of the workout plan below:

30-Day Calisthenics Workout Plan for Beginners PDF

Table Of Contents

  1. 30-Day Calisthenics Workout Plan for Beginners In a Nutshell
  2. Workout Plan Overview
  3. Workout Plan Structure
    • Active Rest Days
    • Training Volume Specifications
  4. How To Warm Up For Calisthenics Workouts
    • Upper Body Warm-up
    • Lower Body And Core Warm-up
  5. The 30-Day Calisthenics Workout Plan for Beginners
    • Day 1
    • Day 2
    • Day 3
    • Day 4
    • Day 5
    • Day 6
    • Day 7
    • Day 8
    • Day 9
    • Day 10
  6. Will These Calisthenics Workout Plans Help Me Build Muscle?
  7. Why Should You Do Calisthenics Workouts?

30-Day Calisthenics Workout Plan for Beginners In a Nutshell

Program styleCalisthenics
Program duration30 days
Workout duration40 mins – 1 hour
Scheduling10 day blocks
GoalIncrease strength and power
LevelBeginners
Equipment neededBench, pull up bar, rower, skipping rope, stationary bike

Workout Plan Overview

Over the course of 30 days, you’ll be introduced to a variety of exercises that target different muscle groups and movement systems. The plan is divided into three 10-day blocks, each one building on the last to gradually increase the intensity and complexity of the workouts.

By the end of this plan, you should notice improvements in your strength, balance, and mobility. You’ll also have a solid foundation of calisthenics skills that you can continue to build upon.

And the best part? This plan doesn’t have to end after 30 days. You can continue to follow the structure, applying the principle of progressive overload to keep challenging your body and advancing your skills.

Whether you’re new to fitness or looking to diversify your routine, this plan offers a comprehensive introduction to the power and versatility of calisthenics, and a sustainable model for long-term fitness growth.

Workout Plan Structure

The program consists of three 10 day blocks for a total of 30 days with a workout on each day lasting 40 mins to an hour.

Although this workout plan is programmed for 30 days, you can easily extendedit for several months – depending on your fitness goals.

The workout days are structured using training splits. Each split will focus on one of five fundamental movement systems each day.

These systems are:

  • Upper body push (Triceps, front shoulders, and chest)
  • Upper body pull (Biceps, rear shoulders, and upper back)
  • Core/abs (Abs, Obliques, lower back, and hips)
  • Lower body/legs (Quads, calves, hamstrings, and glutes)
  • Plyometrics (Explosive movements)

Each day will focus on one of these systems, allowing you to develop a well-rounded strength and skill set. 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 10 day cycle.

The inclusion of plyometrics to your calisthenics is designed to give you a big boost in power and explosiveness. When you’re doing calisthenics, this extra power can really make a difference. They’re also great for building muscle strength and endurance. A lot of plyometric exercises work multiple muscle groups at the same time. So, while you’re getting more powerful, you’re also getting stronger and building your endurance.

The training days will be separated by an active rest day, meaning training and active rest will alternate day by day. You 10 day cycle will look as follows:

DAY 1Workout
DAY 2Active rest
DAY 3Workout
DAY 4Active rest
DAY 5Workout
DAY 6Active rest
DAY 7Workout
DAY 8Active rest
DAY 9Workout
DAY 10Active rest

Active Rest Days

Each workout day will be alternated by an active rest day which will consist of low-intensity steady-state cardio (LISS) and static stretching for no more than 20 seconds per stretch.

It is important to rest so that your body can recover and rebuild, while at the same time it’s necessary to keep your body stimulated and prepared for progress.

The cardio volume will increase day by day with 5-minute increments each day for progressive conditioning.

The cardio component is essential since calisthenics training places heavy energy demands on the muscles, so having efficient oxygen and nutrient delivery system is essential.

It also helps condition your lungs and diaphragm for optimised breathing.

As for static stretching, it is imperative to maintain and improve flexibility and range of motion. This will allow you to graduate to more complex movements as well as limit the risk of injury.

Training Volume Specifications

The training volume should be progressively increased as you cycle through to the next week of training.

For rep-based exercises, we suggest increments of 2 reps with each progressive week, and for time-based exercises, we suggest a weekly increment of 5 seconds.

For instance, the starting rep range for this beginner program is 6 reps over 4 sets, with each 10 day block, you must increase this by two, meaning the following 10 day block will see a rep range of 8 reps over 4 sets.

30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (1)

Where time is concerned, for instance, with isometric exercises like the plank, weekly increments of an extra 5 second is recommended.

You should complete a set of each exercise in the workout before taking a break and starting the cycle again. The rest period between cycles is 1 minute.

You won’t need any equipment, except for a set of bars for pull exercises and stable platforms for dips as well as some basics for your cardio active rest exercises. This includes access to cycling equipment (bike or stationary bike), a rowing machine, and a jump/skipping rope.

The different calisthenics workouts are meant to challenge each region of your body separately while giving others the chance to rest and recharge for a full-effort workout.

How To Warm Up For Calisthenics Workouts

A good warm-up is your first line of defense against injury as well as a good way to get ready for action.

For calisthenics, a warm-up routine consists of dynamic stretches where your joints and muscles are stimulated through a full range of motion. It’s also a good way to jumpstart your cardiovascular system, which is essential for efficient energy delivery.

Basically put, take all your major joint systems, especially those that will perform on a specific workout day, and move them through their normal range of function at least ten times each.

We’ve split your warm-up into two body segments, upper body and lower body, to make things easier.

Your warm-up should be specific to the body segment you’ll be training, so the upper body warm-up for upper body days and the lower body warm-up for lower body days.

When a warm-up is carried out by your limbs or extremities (arms, legs, hands, and feet), you should perform ten reps on each limb/extremity.

When a warm-up is carried out about a central axis, like your waist, a complete rep counts when you’ve moved once in each direction.

Lastly, the cardio-based warm-up exercises such as the jumping jacks and rapid mountain climbers should be carried out after all the dynamic stretches are complete for a total of ten seconds.

For core training days, we suggest you go with the lower body warm-up.

Remember, there is no rest between warm-up exercises.

Upper Body Warm-up

  • Arm circles
  • Shoulder shrugs (Front)
  • Shoulder shrugs (Back)
  • Wrist rotations
  • Elbow rotations
  • Chest flys
  • Jumping jacks (Cardio)

Lower Body And Core Warm-up

  • Hip circles
  • Waist twists
  • Toe touches
  • Knee rotations (Left)
  • Knee rotations (Right)
  • Front kicks
  • Mountain climbers (Cardio)

The 30-Day Calisthenics Workout Plan for Beginners

30-Day Calisthenics Workout Plan for Beginners PDF

Day 1

SplitLOWER BODY / LEGS (Strength endurance, balance)
Workout4 sets of:
6 x Stationary Lunges
6 x Squats
6 x Assisted Pistol Squats
6 x Hamstring Bridges
6 x Single Leg RDL
1 min rest
Systems workedHip Flexor group, Hamstring group, Glutes, Calves

Day 2

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout20 min Jog (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Systems workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 3

SplitCORE STRENGTH / ABS )Strength Endurance, Stability)
Workout4 sets of:
1 min Plank
6 x Leg Raises
1 min Limb Lift/Bird Dog (Alternating) contralateral
1 min Supine Glute Bridge Hold
30 sec Side Plank (L) Bent Knee
30 sec Side Plank (R) Bent Knee
1 min rest
Systems workedAbs, Oblique Group, Pelvic Floor, Erector Spinae (lower back), Glutes

Day 4

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout25 min Row (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Systems workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 5

SplitUPPER BODY PUSH (Arms, Chest, Shoulders Strength Endurance, Stability)
Workout4 sets of:
6 x Military Push-up
6 x Wide Push-up
6 x Diamond Push-up
6 x Pike Push-up
6 x Bench Dips
1 min rest
Muscles workedArms (triceps), Shoulders (deltoids), Chest (pectoral group)

Day 6

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout30 min Skipping (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 7

SplitUPPER BODY PULL (Arms, Upper Back, Shoulders Strength Endurance, Stability)
Workout4 sets of:
6 x Chin-up
6 x Pull-Up
6 x Neutral Grip Pull-up
6 x Australian Pull-up
6 x Tucked Bodyweight Rows
1 min rest
Muscles workedArms (Biceps), Shoulders (Rear Deltoid), Lats (Latissimus Dorsi), Traps (Trapezius), Rhomboid group

Day 8

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout20 min Jog (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Day 9

SplitPLYOMETRICS (For explosiveness)
Workout4 sets of:
6 x Jump Squats
6 x Plyometric Push-Ups
6 x Box Jumps
6 x Jumping Lunges
6 x Tuck Jumps
1 min rest
Muscles workedLegs (Quads, Hamstrings, Calves), Glutes, Core (Abs, Obliques), Chest (Pectorals), Arms (Triceps), Shoulders (Deltoids)

Day 10

SplitACTIVE REST (Cardio conditioning, flexibility and recovery)
Workout25 min Bike (LISS cardio)

1 min rest

2 sets of:
20 sec Wall Quadricep Stretch
20 sec Standing Hamstring Stretch
20 sec Calf Stretch
20 sec Adductor Stretch

Muscles workedCardiovascular conditioning (Heart and blood vessels), Pulmonary Conditioning (Lungs and breathing)

Will These Calisthenics Workout Plans Help Me Build Muscle?

Yes of course! But like any other training discipline, it’s always the way in which you apply it that determines the results you get out of it.

Part of the beauty lies in the fact that you are building your body through the exercises you perform.

Calisthenics is a form of resistance training, one which simply substitutes the use of weights and machines for your own body weight.

Resistance training is the training method required to build muscle. Because you’re using your own body weight, you will be able to train your muscles as a system rather than in isolation.

Having said that, these workouts are split into arm, back, chest, core, leg, and shoulder workouts.

However, despite this seeming isolation, bear in mind that these are regions of the body and not individual muscle.

This means you’re training entire muscle and joint systems, giving the benefit of producing a balanced, proportionate physique which accentuates your true, complete muscle profile and not just bits and pieces of it.

These workout plans have been designed to take full advantage of what calisthenics has to offer. With consistent and progressive training and good nutrition, you can build your optimal physique, gain some muscle, and shed some fat at the same time.

Related: Calithenics vs Regular Gym

Why Should You Do Calisthenics Workouts?

Calisthenics is one of the oldest forms of physical training. It might have seen an upsurge in popularity over the last decade, but don’t let the recent trends fool you. This discipline is actually ancient.

The word ‘calisthenics’ originates from a Greek word meaning beautiful strength. This exemplifies the physical fitness, graceful movement, and aesthetic physique developed through the mastery of the discipline.

Doing calisthenics has loads of benefits that include whole body stability and control, and more efficient hypertrophy through its natural compound movements.

Calisthenics is also accessible to most people, male, female, young, and old with an able body. The low impact and equipment-free nature of the discipline means that it is generally a safe option.

So if the question is why should you do calisthenics, the answer is why not?

Download our calisthenics workout plans below:

30-Day Calisthenics Workout Plan for Beginners PDF

30-Day Calisthenics Workout Plan for Beginners with PDF - This Is Why I'm Fit (2024)

FAQs

Is 30 too old to start calisthenics? ›

Many think that calisthenics is only for the youth. While it's ideal to start young to be able to reap even more benefits, there's nothing wrong with starting during your 30s or even in your 60s. The benefits are just as great, and it's never too late to improve your health.

Can you get fit with just calisthenics? ›

Calisthenics is amazing for building functional, full-body muscle but there is a limit to the amount of sheer mass you can gain with calisthenics. Calisthenics will build as much muscle as free weights to a point, but if you want to push past that point then you'll need to train (and eat) like a bodybuilder.

What are calisthenics exercises for over 50? ›

Pull-ups, push-ups, dips, a bit of bench pressing, some squats with a barbell, are all formidable exercises. This approach not only builds strength but also enhances functional fitness, flexibility, and balance, which are crucial at any age, particularly over 50.

Is the 28-day workout challenge free? ›

Is the 28-day challenge free? Yes, our 28-day workout challenge is completely free and you can download the schedule and fillable chart to track your progress.

Is calisthenics anti aging? ›

Overall, calisthenics is an effective form of exercise that can increase longevity by improving muscle mass, bone density, and cardiovascular health. Making our bodies more resilient helps protect against certain adverse health effects.

Is calisthenics better than gym? ›

However, weight training focuses on one or two muscle groups at a time. Calisthenics workout involves compound exercises, as it uses multiple muscle groups at once. Hence, it is better for burning calories, whereas weight training contains isolated movements that do not require a lot of energy.

What does a calisthenics body look like? ›

What has become known as the "calisthenics body" is easily identifiable by a rippled, muscular build, erect posture, balanced development, and no superfluous body fat. Say what you will, that's what really gets people talking!

What is the best age to start calisthenics? ›

There is no lower age limit for children and calisthenics. Children can start doing low-level calisthenics movements and gradually progress up through more challenging variations as they grow in strength and confidence.

Why calisthenics is good for older adults? ›

Improved flexibility and mobility.

Many calisthenics exercises focus on movements that improve flexibility and mobility. This can help reduce the risk of injury and improve your quality of movement making it an excellent exercise option for older adults or people with mobility issues.

Is 20 minutes of calisthenics enough? ›

A 20-minute calisthenics workout is enough to build muscle and strength.

What is the 30 day keep fit challenge? ›

A 30-day workout challenge is an exercise program that consists of daily workouts designed to help people work towards their fitness goals in just one month. It aims to help them create a consistent exercise routine over the course of a month, to help people build healthy habits that feel sustainable.

Is there a 100% free workout app? ›

Nike Training Club is a free fitness app with a robust workout library that includes one-off workouts as well as periodized programs led by certified instructors. Unlike most apps on this list, Nike Training Club doesn't have a free and premium version; it's just free.

What is the 30 day fitness app? ›

By fully considering workouts rules, 30 Day Fit Challenge Workout increases exercise intensity step by step, so you can easily stick daily workouts. Don't need to go to gym, just use your bodyweight and take a few minutes a day, 30 Day Fit Challenge will greatly help you keep fitness and lose weight effectively.

Is 30 a good age to start working out? ›

If you haven't yet made physical activity a habit, your 30s are a good time to start. Fitness, along with proper nutrition, is important for a healthy lifestyle. Being fit may help increase energy, maintain physical functionality and may prevent or minimize complications from chronic diseases.

Is it too late to start training at 30? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

Can I be muscular at 30? ›

Gaining mass in your 30s is achievable with a well-designed resistance training program, a balanced diet, adequate rest, and stress management. Remember to apply the principle of progressive overload and prioritize recovery to maximize muscle growth and overall strength.

What is a good age to start calisthenics? ›

There is no lower age limit for children and calisthenics. Children can start doing low-level calisthenics movements and gradually progress up through more challenging variations as they grow in strength and confidence.

References

Top Articles
Latest Posts
Article information

Author: Reed Wilderman

Last Updated:

Views: 6089

Rating: 4.1 / 5 (72 voted)

Reviews: 95% of readers found this page helpful

Author information

Name: Reed Wilderman

Birthday: 1992-06-14

Address: 998 Estell Village, Lake Oscarberg, SD 48713-6877

Phone: +21813267449721

Job: Technology Engineer

Hobby: Swimming, Do it yourself, Beekeeping, Lapidary, Cosplaying, Hiking, Graffiti

Introduction: My name is Reed Wilderman, I am a faithful, bright, lucky, adventurous, lively, rich, vast person who loves writing and wants to share my knowledge and understanding with you.