30 Day Calisthenics Workout Plan With Free PDF (2024)

If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.

Calisthenics is a great way to develop strength, balance, flexibility, and overall body composition. It is a fun, challenging, efficient, and adaptable form of training that you can do anywhere you like, such as at home or in the gym with little to no equipment.

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Program Summary and Description

Workout Duration	30 Days
Recommended Program Duration	3 Months
Split Type	Full Body
Frequency per week	5 Days
Daily Workout Duration	30-60 minutes
Workout Goal	Improve overall fitness
Suitable for	Men and Women
Training Level	Intermediate
Alternate Plan	The Ultimate 12-Week Calisthenics Program

First Week

You’ll do basic calisthenics exercises during your first week to prepare your body for challenging exercises. The duration will also be 30 minutes. Once you move forward, exercise difficulty and timing will increase.

30 Day Calisthenics Workout Plan To Challenge Your Fitness Level

30 Day Calisthenics Workout Plan With Free PDF (1)

Day 1

Exercises	Muscle Worked	Reps
Push-ups	Chest	20
Squats	Legs	20
Pike Pushup	Shoulder	10
Underhand Inverted Row	Back	20
Lateral Lunges	Legs	10/side
Chair Dips	Triceps	10

Day 2

Exercises	Muscle Worked	Reps
Dive Bomber Push-ups	Upper Body	15
Chin-ups	Back and Biceps	AMRAP
Reverse Lunge	Legs	10/side
Shoulder Tap	Shoulder	20
Reverse Crunches	Core	20
Step-up	Legs	10/side

Day 3

Exercises	Muscle Worked	Reps
Squats	Legs	20
Pullups	Back	AMRAP
Diamond Push Ups	Chest, Triceps	20
Floor Windshield Wipers	Core	10/side
Cursty Lunges	Legs	10/side
Bird Dog	Core	5/side

Day 4 – OFF

Day 5

Exercises	Muscle Worked	Reps
Squat Jump	Legs	10
Pushup	Chest	20
Superman Pull	Back	10
Chinups	Biceps	AMRAP
Wall Handstand Pushup	Shoulder	10
Hollow Body Crunch	Core	10

Day 6

Exercises	Muscle Worked	Reps
Inverted Row	Back, Biceps	10
Archer Pushup	Chest, Shoulder	10/side
Reverse Lunges	Legs	10/side
Bar Dips	Triceps, Chest	10
Mountain Climber	Core	20-sec
Hanging Knee Raises	Core	10

Day 7 – OFF

Day 8

Exercises	Muscle Worked	Reps/Time
Burpee	Full body	10
Floor IYT Raises	Back, Shoulder	10
Wide arm push-up	Chest	10/side
L-Sit	Abs	As long as you can hold (ALAYCH)
Step-up	Leg	10
Standing Calf raises	Leg	20
Plank	Core	45-60 seconds
Side Plank	Core	20-sec/side

Day 9

Exercises	Muscle Worked	Reps/Time
Inverted Row	Back, Biceps	10
Decline Pushup	Chest, Shoulder	10
Bulgarian Split Squat	Lower Body	5/side
Chin-ups	Back, Biceps	10
Bird Dog Plank	Posterior Chain	5/side with 5 seconds pause
Bar Dips	Chest, Triceps	10
Pike Pushup	Shoulder, Triceps	10
Lying Leg Raises	Abs	10

Day 10

Exercises	Muscle Worked	Reps
Squat Jump	Legs	10
Archer Pushup	Chest, Shoulder	10/side
Reverse Lunges	Legs	10/side
Single-Leg Tuck-up	Core	10/side
Lateral Lunges	Legs	10/side
Mountain Climber	Core	20-sec
Hanging Knee Raises	Core	10
Diamond Pushup	Chest Triceps	10

Day 11 – OFF

Day 12

Exercises	Targeted Muscle	Reps/Time
Wall Handstand Push-up	Shoulder	10
Shuttle runs	Full Body	20-sec
Pseudo planche	Upper Body	10
Pistol Squat	Legs	8-10/side
Burpees	Total Body	10
Hanging Leg Raises	Abs	10
Mountain Climber	Abs	20-sec
One-leg RDL	Posterior Chain	8-10/side

Day 13

Exercises	Targeted Muscle	Reps/Time
Back and Forth Lunges	Legs	10
Dead Bug Crunches	Core	10
Nordic Hamstring Curl	Hamstring	10/side
Bird Dog Plank	Core	20
Pull-ups	Back	6/side
Dragon Flag	Core	6-10
Shoulder Tap	Upper Body	15-20 sec
Plank	Core	10/side

Day 14 – OFF

Day 15

Exercises	Muscles Worked	Reps/Time
In and Out Jump	Legs	10
Clap Pushup	Upper Body	10
L Pull-ups	Upper Body	10
Bar Dips	Triceps, Chest	10
Dragon Flag	Core	6-8
Side Plank to Reach Under	Core	20-sec
Chin Ups	Back, Biceps	8-12
Archer Push-up	Chest	6-8/side

Day 16

Exercises	Muscles Worked	Reps/Time
Toes to Bar	Core	10
Skater Squat	Legs	10/side
Muscles up	Upper Body	10
Planche Push-up	Arms, Chest, Shoulder	10
Hollow Body Hold	Core	15-sec
Single-Leg Hamstring Bridge	Hams and Glute	10/side
Triangle Pushup	Triceps	10
Side Plank	Core	15-sec/side

Day 17

Exercises	Targeted Muscle	Reps/Time
Back and Forth Lunges	Legs	10
Australian Pullups	Back	10
Pike pushup	Shoulder	10/side
Archer Squats	Legs	20
Dragon Flag	Core	6-10
Shoulder Tap	Upper Body	15-20 sec
Mountain Climber	Core	15-20 sec
Plank	Core	10/side

Day 18 – OFF

Day 19

Exercises	Targeted Muscle	Reps/Time
Chin-ups	Biceps, Back	10
Archer Pushup	Chest, Shoulder	10/side
Front Lever	Upper Body	AMRAP
Lunges to Single Leg RDL	Lower Body	5/side
Superman Pull	Back	10
Cursty Lunges	Legs	10
Toes to Bar	Core	10
Elevated Glute Bridge	Posterior Chain	10

Day 20

Exercises	Targeted Muscle	Reps/Time
Pike Pushup	Shoulder	10
Back and Forth Lunges	Legs	10/side
Handstand Push-ups	Shoulder	AMRAP
Inverted Row	Back	10
V ups	Core	10
Bar Dips	Triceps	10
Skater Squats	Legs	10
Single-Leg Tuck-up	Core	10

Day 21 – OFF

Day 22

Exercises	Muscles Worked	Reps/Time
Toes to Bar	Core	10
Sissy Squats	Legs	10
Muscles up	Upper Body	AMRAP
Planche Push-up	Arms, Chest, Shoulder	10
Pistol Squat	Leg	10/side
Dragon Flag	Core	AMRAP
Triangle Pushup	Triceps	10
Plank	Core	60-sec

Day 23

Exercises	Muscles Worked	Reps/Time
In and Out Jump	Legs	10
Clap Pushup	Upper Body	10
L Pull-ups	Upper Body	10
Bulgarian Split Squat	Legs	10/side
Hanging Knee to Elbow	Core	10
Knee to Outside Elbow Crunch	Core	10/side
Elevated Inverted Rows	Back, Biceps	8-12
Glute Kickback	Glute	10/side

Day 24

Exercises	Targeted Muscle	Reps/Time
Squat Jump	Legs	10
Pullups	Back	10
Pike pushup	Shoulder	10/side
Sissy Squats	Legs	20
Dragon Flag	Core	6-10
Shoulder Tap	Upper Body	15-20 sec
Mountain Climber	Core	15-20 sec
Hanging Windshield Wiper	Core	10/side

Day 25 – OFF

Day 26

Exercises	Targeted Muscle	Reps/Time
Dive Bomber Push-ups	Chest, Shoulder	10
Muscles up	Upper Body	10
Staggered Pushup	Chest, Shoulder	10/side
Lunges to Single Leg RDL	Lower Body	10/side
Hollow Body Crunch	Core	10
Shrimp squat	Legs	10/side
Toes to bar	Core	10
Bird Dog	Core	10/side

Day 27

Exercises	Targeted Muscle	Reps/Time
Back and Forth Lunges	Legs	10
Front Lever	Back	10
Bar Dips	Triceps, Chest	10/side
Pistol Squat	Legs	20
Pull-ups	Back	6/side
Dragon Flag	Core	6-10
Shoulder Tap	Upper Body	15-20 sec
Plank	Core	10/side

Day 28 – OFF

Day 29

Exercises	Muscles Worked	Reps/Time
Burpee	Integrated Full Body	10
Pullups	Back	10/side
V ups	Core	10
Muscles up	Upper Body	10
Sissy Squat	Leg	10/side
Handstand Push-ups	Shoulder	10
Hanging Knee Raises	Core	15
Bird Dog	Core	10/side

Day 30

Exercises	Muscles Worked	Reps/Time
In and Out Jump	Legs	10
Clap Pushup	Upper Body	10
L Pull-ups	Upper Body	10
Bulgarian Split Squat	Legs	10/side
Hanging Knee to Elbow	Core	10
Knee to Inside Elbow Crunch	Core	10/side
Elevated Inverted Rows	Back, Biceps	8-12
Single-leg Elevated Bridge	Ham and Glute	10/side

Download Calisthenics Program PDF

30-Day-Calisthenics-RoutineDownload

Final Words

Calisthenics is a great way to develop overall fitness, including strength, mobility, cooperation, flexibility, and posture. It can also help you build lean mass and improve your shape.

Whether you’re male or female, you can use the above 30-day calisthenics workout plan to challenge your fitness level.

Once you complete this program, you’ll feel and move better. However, it’s best to repeat it for at least three months to see the noticeable changes.

References

1
Willardson, Jeffrey M, and Lee N Burkett. “The effect of different rest intervals between sets on volume components and strength gains.”Journal of strength and conditioning researchvol. 22,1 (2008): 146-52. doi:10.1519/JSC.0b013e31815f912d
2
Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.Sports Med. 2018;48(7):1575-1595. doi:10.1007/s40279-018-0916-2

30 Day Calisthenics Workout Plan With Free PDF (2024)

FAQs

Is there a free calisthenics workout app? ›

The Hybrid Calisthenics Fitness App is free and now available for beta download on iOS and Android! This is an app version of the Hybrid Fitness routine - designed to help anybody get healthy, fit, and strong from home (beginners included) (More info on profile.

See Details ›

Is there a 100% free workout app? ›

Nike Training Club is a free fitness app with a robust workout library that includes one-off workouts as well as periodized programs led by certified instructors. Unlike most apps on this list, Nike Training Club doesn't have a free and premium version; it's just free.

Discover More ›

Does the 28 day calisthenics challenge actually work? ›

Yes, a 28-day calisthenics workout plan works as it's designed to challenge your body in a holistic way. The exercises in this program are carefully chosen to target all major muscle groups and improve overall fitness.

Keep Reading ›

What is the best calisthenic program? ›

Best Calisthenics Routine to Build Strength

Push-up. Perform each set to failure. ...
Chin-Up. Perform each set to failure. ...
Typewriter push-up. Perform each set to failure. ...
Smith machine inverted row. Perform each set to failure. ...
Close-Grip Push-up. Perform each set to failure. ...
Negative pull-up. Perform each set to failure.

Apr 2, 2021

Read The Full Story ›

Do calisthenics build muscle? ›

Calisthenics is amazing for building functional, full-body muscle but there is a limit to the amount of sheer mass you can gain with calisthenics. Calisthenics will build as much muscle as free weights to a point, but if you want to push past that point then you'll need to train (and eat) like a bodybuilder.

Tell Me More ›

Is the 28 Day Challenge app free? ›

Download the 28 app for free, available for iPhone and Android. Discover the science of your cycle and get personalized daily insights, nutrition, and exercise videos with lightening-fast, high-definition streaming.

View Details ›

What is the #1 fitness app? ›

Summary: Compare the Best Fitness Apps of 2024

App	Forbes Health Ratings	Best for
Nike Training Club	5.0	Best Free Fitness App
FitOn	4.7	Best Live Classes
Gymshark Training	4.5	Best for Working Out Solo
Adidas Training	4.3	Best Personalized Training Plans

6 more rows

Mar 25, 2024

Explore More ›

What is the number 1 workout app? ›

Best workout app overall

Between personalized programming and excellent accountability from a certified coach, Future earns the nod as our best overall workout app.

View Details ›

Is 20 minutes of calisthenics enough? ›

A 20-minute calisthenics workout is enough to build muscle and strength.

Read The Full Story ›

Can you get ripped with just calisthenics? ›

For Hypertrophy

That's not to say that you can't or won't build muscle with calisthenics, you absolutely can and will, but working out with weights will make it easier for you to isolate and target specific muscle groups.

Is calisthenics better than gym? ›

However, weight training focuses on one or two muscle groups at a time. Calisthenics workout involves compound exercises, as it uses multiple muscle groups at once. Hence, it is better for burning calories, whereas weight training contains isolated movements that do not require a lot of energy.

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How do I start a calisthenics plan? ›

On the first day, you should focus on push exercises, such as push-ups, dips and bench dips. On the second day of training, focus on pull exercises, such as rowing, pull-ups and Australian pull-ups. On the third day, the focus should be on leg exercises, such as squats, lunges and Bulgarian squats.

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Is calisthenics 3x a week enough? ›

Three to four workouts per week is enough. For example, Monday, Wednesday, Friday, and Sunday. You can also combine them, performing the At-Home workout one day, the Intermediate on another, and the Advanced (if you dare!) on a third day.

Learn More ›

How many pushups should I do a day? ›

To find out how many push-ups you need to do a day to build muscle, take your max reps for one set and use that to calculate a push-up goal for your upper-body days: If you can do fewer than 25 push-ups in a row, shoot for 50 to 75 push-ups.

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What apps should I use for calisthenics? ›

Thenx is designed to teach anyone the secret techniques and knowledge of bodyweight training. These programs have been tested and developed over many years by professional instructors and athletes to provide the most direct and simplistic format to excel in calisthenics fitness and ability.

Is the Gymshark app completely free? ›

Oh, and did we mention their is no cost to download or access The Gymshark Training App, it's 100% free and there are no ads, subscriptions, or additional charges!

View Details ›

Is the calisthenics family app free? ›

A free membership is available. You can sync this app with Apple Health App. If you enable this connection, any workout in the Health app with automatically be added to your Activity Calendar.

Get More Info Here ›

Is the home workout app good for calisthenics? ›

Is a home workout app good for calisthenics? Home workout apps are a great way to structure your training program, and they offer many benefits. One of the main advantages of using a home workout app for training calisthenics is convenience.

Find Out More ›