This calisthenics program includes all kinds of bodyweight exercises<\/a>, from strength and cardio to mobility and flexibility. Doing these exercises can be challenging, but they will also be fun and effective.<\/p>\n\n\n\n You’ll work out on alternate days during this program. The alternate-day training ensures your muscles get decent time between workouts to recover and allows you to train with your full effort on each training day.<\/p>\n\n\n\n Who can follow it:<\/strong> From beginners to intermediates, anyone can follow this routine to improve their fitness. Calisthenics builds lean mass but isn’t suitable for bodybuilding, so avoid it if you want to build a sizeable body.<\/p>\n\n\n\n Target gender: <\/strong>Males and Females can both use this routine to level up their fitness.<\/p>\n\n\n\n Suggested program duration for noticeable results:<\/strong> You should perform this calisthenics program for at least three months to see noticeable results.<\/p>\n\n\n\n Duration for one session:<\/strong> Completing one session may take 30 to 45 minutes of your time.<\/p>\n\n\n\n Equipment required:<\/strong> Doing calisthenics training requires little or no equipment, as it primarily includes bodyweight exercises. However, having a pull-up bar, dip stand, and resistance bands can be great for doing a variety of exercises.<\/p>\n\n\n\n Program goal:<\/strong> It will increase your strength, make your muscles flexible<\/a>, improve your ability to hold your muscles in a static position, and help you develop a better shape.<\/p>\n\n\n\n Routine type: <\/strong>You can follow a circuit or a standard rep-set method. Circuit training<\/a> can be challenging but is also time-efficient and improves cardiovascular fitness<\/a>, while the standard rep-set method can be suitable for beginners.<\/p>\n\n\n\n Exercise Sources:<\/strong> I’ve incorporated exercises from the articles below. If you replace them with other exercises, you can also check them out.<\/p>\n\n\n\n Perform some bodyweight aerobic exercises<\/a> to increase your heart and blood flow and get your muscles ready to perform calisthenics movements.<\/p>\n\n\n\n Rest time between sets or exercises: <\/strong>15 seconds to one minute (adjust it according to your fitness level).<\/p>\n\n\n\n Exercise #1 – Standard Squat<\/strong><\/p>\n\n\n\n Exercise #2 – Pushups<\/strong><\/p>\n\n\n\n Exercise #3 – Lying Prone Superman Row<\/strong><\/p>\n\n\n\n Exercise #4 – Lying Leg Lifts<\/strong><\/p>\n\n\n\n Exercise #5 – Front Lunges<\/strong><\/p>\n\n\n\n Exercise #6 – Prone T Raises<\/strong><\/p>\n\n\n\n Exercise #7 – Bench Dips<\/strong><\/p>\n\n\n\n Exercise #8 – Flutter Kicks<\/strong><\/p>\n\n\n\n Exercise #1 – Dive Bomber Push-ups<\/a><\/strong><\/p>\n\n\n\n Exercise #2 – Inverted Row\/Resistance Band Row\/Pull-up\/Chin-up (any one of them)<\/strong><\/p>\n\n\n\n Exercise #3 – Bulgarian Split Squat\/Squat Jump<\/strong><\/p>\n\n\n\n Exercise #4 – Pike Pushup<\/strong><\/p>\n\n\n\n Exercise #5 – Lateral Lunges<\/strong><\/p>\n\n\n\n Exercise #6 – Crunches<\/strong><\/p>\n\n\n\n Exercise #7 – Shoulder Taps<\/strong><\/p>\n\n\n\n Exercise #8 – Bird Dog<\/strong><\/p>\n\n\n\n Exercise #1 – Archer Pushup<\/strong><\/p>\n\n\n\n Exercise #2 – Floor IYT Raises<\/strong><\/p>\n\n\n\n Exercise #3 – Curtsy Lunges<\/strong><\/p>\n\n\n\n Exercise #4 – Hollow Body Hold<\/strong><\/p>\n\n\n\n Exercise #5 – Diamond Push Ups<\/strong><\/p>\n\n\n\n Exercise #6 – Single-Leg Romanian Deadlift<\/strong><\/p>\n\n\n\n Exercise #7 – Single-Leg Tuck-up<\/a><\/strong><\/p>\n\n\n\n Exercise #8 – Forearm Plank<\/strong><\/p>\n\n\n\n Yes, doing calisthenics three days a week is enough to improve overall fitness, from balance and strength to flexibility and muscle coordination.<\/p>\n\n<\/div>\n<\/div>\n This routine is designed for almost all individuals, from beginners to experienced, who want to bolster their fundamental strength, build lean muscle, and improve functional fitness using bodyweight only. Still, if you are not sure if this is for you, let me know in the comments.<\/p>\n\n<\/div>\n<\/div>\n Calisthenics training needs some equipment, such as pull-up and dip bars, but this program mostly involves equipment-free exercises, so you can do them at home.<\/p>\n\n<\/div>\n<\/div>\n You can do some flexibility exercises<\/a> or low-impact cardio (like brisk walking, jogging, or biking) to keep your muscles flexible.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n Calisthenics exercises are adaptable, challenging, and effective. They help build lean muscle, increase strength, balance, and flexibility, and help you achieve your best shape with minimal to no equipment. You can perform various bodyweight exercises, targeting both the upper and lower body, to elevate your fitness to the next level. However, you need a well-structured … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":16211,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,270],"tags":[545,382,141,381],"class_list":["post-16191","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-calisthenics","tag-at-home-workout","tag-bodyweight-workout","tag-calisthenics-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16191","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=16191"}],"version-history":[{"count":25,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16191\/revisions"}],"predecessor-version":[{"id":29082,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/16191\/revisions\/29082"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/16211"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=16191"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=16191"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=16191"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
Best 3 Day Calisthenics Workout Routine for Muscle & Flexibility<\/strong><\/h2>\n\n\n\n
![\"3](\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/06\/3-Day-Calisthenics-Workout-Routine.jpg\" "\\"\\"")
<\/figure>\n\n\n\nDAY 1 – MONDAY<\/h3>\n\n\n\n
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DAY 2 – WEDNESDAY<\/h3>\n\n\n\n
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DAY 3 – FRIDAY<\/h3>\n\n\n\n
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Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n
Is 3 Days a Week Enough to see results?<\/strong><\/h4>\n
Who can follow a 3-day full-body calisthenics routine?<\/strong><\/h4>\n
Do I need equipment to follow this routine?<\/strong><\/h4>\n
What should I do on rest days?<\/h4>\n
Download The Calisthenics 3 Day Split PDF<\/strong><\/h2>\n\n\n\n
Once you are ready to increase the training frequency, you can try this ultimate calisthenics weekly routine<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"