{"id":5133,"date":"2021-09-24T02:22:09","date_gmt":"2021-09-24T02:22:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=5133"},"modified":"2024-11-06T16:48:50","modified_gmt":"2024-11-06T16:48:50","slug":"calisthenics-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/calisthenics-workout-plan-with-pdf","title":{"rendered":"The Best Weekly Calisthenics Workout Plan (Free PDF)"},"content":{"rendered":"\n

Program Overview<\/strong><\/h2>\n\n\n\n
Routine 1<\/strong><\/td>Full Body 4-Day Plan for Beginners<\/td><\/tr>
Routine 2<\/strong><\/td>6-Day Hybrid Split for Intermediate<\/td><\/tr>
Workout Goal<\/strong><\/td>Build muscle, strength, and aesthetics<\/td><\/tr>
Target Gender<\/strong><\/td>Male and Female<\/td><\/tr>
Recommended Duration<\/strong><\/td>3 Months<\/td><\/tr>
Exercise Types<\/strong><\/td>Bodyweight and Resistance Exercises<\/td><\/tr>
Equipment Needed<\/strong><\/td>Dip Station, Bands (optional), & Pull-Bar<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

I’ve designed the two best calisthenics workout plans for building muscle, strength, and aesthetics; one for beginners and the other for intermediates.<\/p>\n\n\n\n

Depending on your fitness level, you can download one of the programs and start training to level up your fitness.<\/p>\n\n\n\n

But before I share the routines, let’s see why you should do calisthenics and what results you can expect.<\/p>\n\n\n\n

Why Should You Do Calisthenics?<\/strong><\/h2>\n\n\n\n

Calisthenics exercises are fun, challenging, efficient, and adaptable. <\/p>\n\n\n\n

You can do them anywhere, such as at home, in the gym, or on the field.<\/p>\n\n\n\n

Calisthenics training mostly involves bodyweight exercises that require little to no equipment.<\/p>\n\n\n\n

It teaches you how to use your body weight to develop strength, balance, and flexibility and improve your physical appearance and functional fitness.<\/p>\n\n\n\n

4x Weekly Calisthenics Workout Plan<\/span> for Beginners<\/strong><\/h2>\n\n\n
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\"Muscle<\/figure>\n<\/div>\n\n\n


This routine involves training four times weekly, 30 to 45 minutes per session, and will help you build strong muscles and improve your overall strength and muscularity.<\/p>\n\n\n\n

It is based on circuit training<\/strong><\/a>, which involves performing a set of multiple exercises in a row without taking a break. <\/p>\n\n\n\n

Since you are a beginner, you can rest for up to 30 seconds after each exercise to prepare for the next movement.<\/p>\n\n\n\n