{"id":8521,"date":"2022-05-04T01:19:37","date_gmt":"2022-05-04T01:19:37","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8521"},"modified":"2024-02-24T17:54:59","modified_gmt":"2024-02-24T17:54:59","slug":"12-week-calisthenics-program-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-calisthenics-program-with-pdf","title":{"rendered":"The Best 12 Week Calisthenics Program with Free PDF"},"content":{"rendered":"\n

Calisthenics training is fun, challenging, efficient, and adaptable. You can do them anywhere, such as at home, in the gym, or on the ground. However, you need a well-designed workout plan to squeeze the full benefits of it.<\/p>\n\n\n\n

In this article, I’ve shared a comprehensive, easy-to-follow, and effective 12 week calisthenics program that will allow you to train in an organized way and help you build a firm, aesthetic, and flexible physique.<\/p>\n\n\n\n

Whether you’re male or female, you can save this workout routine to train efficiently and take your fitness to the next level.<\/p>\n\n\n\n

Calisthenics Workout Routine Description<\/strong><\/h2>\n\n\n\n
Program Duration<\/strong>\u200b<\/td>90 Days\u200b<\/td><\/tr>
Exercise Type<\/strong>\u200b<\/td>Bodyweight\u200b Only<\/td><\/tr>
Workout Goal\u200b<\/strong><\/td>Improve Strength, Flexibility, and Shape<\/td><\/tr>
Sessions\/Week<\/strong><\/td>Three to Six<\/td><\/tr>
Duration\/Session<\/strong>\u200b<\/td>3-6 days per week<\/td><\/tr>
Target Gender<\/strong>\u200b<\/td>Male and Female\u200b<\/td><\/tr>
Difficulty Level<\/strong>\u200b<\/td>Intermediate\u200b<\/td><\/tr>
Alternate Plan<\/strong><\/td>7-Day Hybrid Calisthenics Program<\/strong><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n
\n\t\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t<\/div>\n\n\n\n\n


I’ve integrated a variety of workouts into this workout plan, from strength and cardio to balance and flexibility. All these exercises will help you become muscular, flexible, and fit over time.<\/p>\n\n\n\n

This program is divided into four parts: the first two weeks will be full-body training<\/strong>, the third to sixth week will be push-pull-leg split<\/a><\/strong>, the seventh to tenth week will be upper-lower split<\/a><\/strong>, and the last two weeks again will be total body workout<\/strong>.<\/p>\n\n\n\n

Combining various exercises and splits will help you achieve your best shape and fitness while enjoying the workout routine.<\/p>\n\n\n\n

The 12 Week Calisthenics Program to Get Strong and Flexible<\/strong><\/h2>\n\n\n\n
\"12<\/figure>\n\n\n\n

12-Week Calisthenics Split:<\/strong><\/p>\n\n\n\n