myworkouts.io

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

Build Muscle, Gain Strength, Lose Weight, Tone Body

Equipment

Steps, Bodyweight, Loop Bands, Pull up bar, Flat Bench


Show More
ExpandMore
Average Exertion
info-icon
40%
Average Cardio Intensity
info-icon
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.

Show More
ExpandMore
Description

Week 1 Overview

Day 1:

Quads, Lats, Obliques, Shoulders

Day 2:

Glutes, Chest, Abs

Day 3:

Glutes, Quads, Triceps, Obliques

Day 4:

Quads, Lats, Obliques, Shoulders

Day 5:

Glutes, Chest, Abs

Day 6:

Glutes, Quads, Triceps, Obliques

Day 7:

Rest


Day 1 - Quads, Lats, Obliques, Shoulders

Scroll to top

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

Day 2 - Glutes, Chest, Abs

Scroll to top

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

Day 3 - Glutes, Quads, Triceps, Obliques

Scroll to top

Lunge demonstrationPlay Lunge demonstration
1. Lunge
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3. Side Plank
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
1. Sit Squats
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Band-Assisted Pullup demonstrationPlay Band-Assisted Pullup demonstration
2. Band-Assisted Pullup
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
3. Hanging Knee Raise Oblique Crunch
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
1. Glute Bridge Hamstring Walkout
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2. Push-up
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
3. Bicycle Crunch
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
1. Lunge
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
2. Bench Dip
4 sets, 10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3. Side Plank
4 sets, 20s, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 3/17/2020, UTC


Last Updated: 11/13/2021, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by Christopher Stone

See More More Workouts by Christopher StoneSee More More Workouts by Christopher Stone

More workouts like this



Create a free workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan