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

Source

myworkouts

Equipment

Bands, Bodyweight, Pull up bar

Average Exertion

Average Cardio Intensity

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

Equipment

Bands, Bodyweight, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	10 reps	120s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	10 reps	120s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	10 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	120s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	120s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	10 reps	120s

Day 3

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Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	10 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	120s
3. General Side Plank ▶	4 sets	20s	60s

Day 4

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Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	10 reps	120s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	10 reps	120s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	10 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	10 reps	120s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	10 reps	120s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	10 reps	120s

Day 6

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Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	10 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	10 reps	120s
3. General Side Plank ▶	4 sets	20s	120s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	12 reps	120s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	12 reps	120s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	12 reps	60s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	12 reps	120s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	12 reps	120s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	12 reps	120s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	120s
3. General Side Plank ▶	4 sets	30s	120s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	12 reps	120s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	12 reps	120s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	12 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	12 reps	120s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	12 reps	120s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	12 reps	120s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	12 reps	120s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	12 reps	120s
3. General Side Plank ▶	4 sets	30s	120s

Week 3

Day 1

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Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	15 reps	90s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	15 reps	90s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	15 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	15 reps	90s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	15 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	15 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	15 reps	90s
3. General Side Plank ▶	4 sets	40s	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	15 reps	90s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	15 reps	90s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	15 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	15 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	15 reps	90s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	15 reps	90s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	15 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	15 reps	90s
3. General Side Plank ▶	4 sets	40s	90s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	15 reps	90s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	AMAP reps	90s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	15 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	AMAP reps	90s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	15 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	15 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	90s
3. General Side Plank ▶	4 sets	40s	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest
1. Sit Squats Sit Squats by HealthAnarchy	4 sets	15 reps	90s
2. Band-Assisted Pullup Band Assisted Pull Up by Lance Goyke	4 sets	AMAP reps	90s
3. Hanging Knee Raise Oblique Crunch ▶	4 sets	15 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Glute Bridge Hamstring Walkout ▶	4 sets	15 reps	90s
2. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	4 sets	AMAP reps	90s
3. Bicycle Crunch Bicycle Crunches by Avid Fitness	4 sets	15 reps	90s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Lunge Lunge Technique Guide by intosport	4 sets	15 reps	90s
2. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	4 sets	AMAP reps	90s
3. General Side Plank ▶	4 sets	40s	90s

4-Week Beginner Calisthenics Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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