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4-Week Beginner Calisthenics Program

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

43 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 r

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Equipment

Bands, Bodyweight, Pull up bar

Average Exertion

40%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

43 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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 r

Show More

Equipment

Bands, Bodyweight, Pull up bar

Avg Exertion

40%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Sit Squats4 sets10 reps120s
2. Band-Assisted Pullup4 sets10 reps120s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Lunge4 sets10 reps120s
2. Bench Dip4 sets10 reps120s
3. General Side Plank
General Side Plank
4 sets20s60s

ExerciseSetsRepsRestNotes
1. Sit Squats4 sets10 reps120s
2. Band-Assisted Pullup4 sets10 reps120s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets10 reps60s

ExerciseSetsRepsRestNotes
1. Lunge4 sets10 reps120s
2. Bench Dip4 sets10 reps120s
3. General Side Plank
General Side Plank
4 sets20s120s

Week 2



ExerciseSetsRepsRestNotes
1. Sit Squats4 sets12 reps120s
2. Band-Assisted Pullup4 sets12 reps120s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Lunge4 sets12 reps120s
2. Bench Dip4 sets12 reps120s
3. General Side Plank
General Side Plank
4 sets30s120s

ExerciseSetsRepsRestNotes
1. Sit Squats4 sets12 reps120s
2. Band-Assisted Pullup4 sets12 reps120s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Lunge4 sets12 reps120s
2. Bench Dip4 sets12 reps120s
3. General Side Plank
General Side Plank
4 sets30s120s

Week 3



ExerciseSetsRepsRestNotes
1. Sit Squats4 sets15 reps90s
2. Band-Assisted Pullup4 sets15 reps90s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Lunge4 sets15 reps90s
2. Bench Dip4 sets15 reps90s
3. General Side Plank
General Side Plank
4 sets40s90s

ExerciseSetsRepsRestNotes
1. Sit Squats4 sets15 reps90s
2. Band-Assisted Pullup4 sets15 reps90s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Lunge4 sets15 reps90s
2. Bench Dip4 sets15 reps90s
3. General Side Plank
General Side Plank
4 sets40s90s

Week 4



ExerciseSetsRepsRestNotes
1. Sit Squats4 sets15 reps90s
2. Band-Assisted Pullup4 setsAMAP reps90s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Lunge4 sets15 reps90s
2. Bench Dip4 setsAMAP reps90s
3. General Side Plank
General Side Plank
4 sets40s90s

ExerciseSetsRepsRestNotes
1. Sit Squats4 sets15 reps90s
2. Band-Assisted Pullup4 setsAMAP reps90s
3. Hanging Knee Raise Oblique Crunch
Hanging Knee Raise Oblique Crunch
4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Lunge4 sets15 reps90s
2. Bench Dip4 setsAMAP reps90s
3. General Side Plank
General Side Plank
4 sets40s90s

Date Created: 3/17/20, 4:00 AM


Last Updated: 9/12/20, 9:37 PM

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