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

Insights, advice, suggestions, feedback and comments from experts

Introduction

I'm a fitness enthusiast with a deep understanding of calisthenics and its benefits. I've extensively researched and practiced calisthenics, and I'm familiar with the principles and techniques involved. My knowledge is based on first-hand experience and a thorough understanding of the scientific principles behind calisthenics.

Calisthenics Workout Plan for Beginners

The 30-day calisthenics workout plan for beginners is designed to introduce individuals to the fundamentals of bodyweight training, focusing on five key movement systems: upper body push, upper body pull, core/abs, lower body/legs, and plyometrics. The plan is structured with alternating training and active rest days to ensure gradual strength and endurance development while allowing for adequate recovery. Each day's workout focuses on a specific movement system, allowing for optimized progress and recovery. The program also includes warm-up routines specific to the body segment being trained and provides guidelines for increasing training volume as the program progresses.

Workout Plan Overview

The 30-day plan is divided into three 10-day blocks, with each block gradually increasing the intensity and complexity of the workouts. By the end of the plan, participants should notice improvements in strength, balance, and mobility, with a solid foundation of calisthenics skills. The plan is designed to be sustainable for long-term fitness growth, with the option to continue following the structure and applying the principle of progressive overload to keep challenging the body and advancing skills.

Workout Plan Structure

The program consists of three 10-day blocks, with each day's workout lasting 40 minutes to an hour. The workout days are structured using training splits, focusing on one of the five fundamental movement systems each day. The inclusion of plyometrics is designed to provide a boost in power and explosiveness, contributing to muscle strength and endurance. Active rest days include low-intensity steady-state cardio and static stretching to facilitate recovery and conditioning.

Training Volume Specifications

The training volume should be progressively increased as participants cycle through the next week of training. For rep-based exercises, increments of 2 reps with each progressive week are suggested, and for time-based exercises, a weekly increment of 5 seconds is recommended. The program emphasizes completing a set of each exercise before taking a break and starting the cycle again, with a rest period of 1 minute between cycles. Minimal equipment is needed, such as bars for pull exercises and stable platforms for dips, along with basics for cardio active rest exercises.

How To Warm Up For Calisthenics Workouts

A good warm-up is essential for injury prevention and preparing the body for action. The warm-up routine for calisthenics consists of dynamic stretches and cardiovascular exercises specific to the body segment being trained. The warm-up is divided into upper body and lower body segments, with specific exercises for each segment.

30-Day Calisthenics Workout Plan for Beginners

The 30-day plan includes detailed workout schedules for each day, focusing on different movement systems and providing specific exercises and rest periods. The plan is designed to target various muscle groups and movement systems, gradually increasing in intensity over the 30-day period.

Building Muscle with Calisthenics

Calisthenics workout plans are effective for building muscle, as they involve resistance training using body weight. The workouts are designed to target entire muscle and joint systems, promoting a balanced and proportionate physique. With consistent and progressive training, along with good nutrition, individuals can build muscle and improve physique while shedding fat.

Benefits of Calisthenics Workouts

Calisthenics, one of the oldest forms of physical training, offers numerous benefits, including whole body stability and control, efficient hypertrophy through natural compound movements, and accessibility to most people without the need for specialized equipment. The low-impact and equipment-free nature of calisthenics make it a generally safe option for individuals of various ages and abilities.

This comprehensive overview of the 30-day calisthenics workout plan for beginners provides a solid foundation for individuals looking to explore the power and versatility of calisthenics and pursue long-term fitness growth.

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

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