4-Week Beginner Calisthenics Program

Google Sheet Workout Export

By Christopher Stone

Experience Intermediate (2-3 years)
Time 32 minutes/day | 6 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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40%
Average Cardio Intensity
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30%

The 4-Week Beginner program looks to teach the basics of foundational calisthenic movements such as the squat, pull-up, press-up, dip. Considering that this is a beginner program, the volume is kept relatively low and increases incrementally over time to allow you to learn the movement patterns while advancing significantly in strength. Often beginners find that the upper body calisthenic moves are most challenging - therefore, the program will use basic regressions of the pull-up, press-up and dip for the first three weeks. By the time week four arrives, you should have built substantial strength and therefore, the last week progresses onto the full exercises.

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Description


Day 1 - Quads, Lats, Obliques, Shoulders

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Sit Squats demonstrationPlay Sit Squats demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Band-Assisted Pullup demonstrationPlay Band-Assisted Pullup demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Glutes, Chest, Abs

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Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Glutes, Quads, Triceps, Obliques

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Lunge demonstrationPlay Lunge demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Quads, Lats, Obliques, Shoulders

Scroll to top

Sit Squats demonstrationPlay Sit Squats demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Band-Assisted Pullup demonstrationPlay Band-Assisted Pullup demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Knee Raise Oblique Crunch demonstrationPlay Hanging Knee Raise Oblique Crunch demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Glutes, Chest, Abs

Scroll to top

Glute Bridge Hamstring Walkout demonstrationPlay Glute Bridge Hamstring Walkout demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Glutes, Quads, Triceps, Obliques

Scroll to top

Lunge demonstrationPlay Lunge demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
4 sets, 20s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/17/2020, UTC


Last Updated: 11/13/2021, UTC

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