Beginner Calisthenics Workout Plan 2024 (All You Need To Know + Free PDF Download)

Starting a fitness journey can be intimidating, especially when you’re new to the world of calisthenics. But don’t let this stop you: With the right beginner calisthenics workout plan, you can build strength, improve your overall fitness, and achieve your goals.

In this article, I will provide you with all the information and give you a free PDF to download. This will be fun!

Chose the right beginner calisthenics workout plan
There are endless possibilities for exercises and routines. A good beginner calisthenics workout plan should include a variety of exercises that target different muscle groups, as well as a mix of cardio and strength training.

With the right plan and a commitment to consistency, you can make progress and achieve your fitness goals. I am sorry to tell you that it won’t come overnight. But if you are disciplined, you will not have to wait too long. I promise!

The Best Beginner Calisthenics Workout Plan

As a beginner, your focus should be on mastering the basic movements and building a solid foundation before moving on to more advanced exercises.

To get started, I recommend a six-month workout plan that alternates between upper-body and full-body workouts. Each workout should consist of three sets with a one-minute rest between each exercise and a one to two-minute rest between sets.

Here’s an example of what a week of workouts could look like:

DayWorkoutExample Exercises
MondayUpper-Body TrainingPush-ups, Shoulder Taps, Dips
TuesdayRestdayRest or active recovery
WednesdayFull-Body TrainingPlank, Lunges, Squats
ThursdayRestdayRest or active recovery
FridayUpper-Body TrainingPush-ups, Shoulder Taps, Dips
SaturdayRestdayRest or active recovery
SundayFull-Body TrainingPlank, Lunges, Squats
A week of the Beginner Calisthenics Workout Plan.

Progression over the month

During the first month, you should alternate between the Upper Body Workout and the Full Body Workout to ensure that you’re paying attention to all of your muscles. For the Upper Body Workout, focus on exercises like push-ups, pull-ups, and dips. For the full-body workout, include exercises like squats, lunges, and planks.

In the second month, you can start to increase the intensity of your workouts by adding more reps or sets. You can also start to incorporate more challenging exercises like handstand push-ups or pistol squats.

By the third month of your beginner calisthenics workout plan, you should be comfortable with the basic movements and ready to start experimenting with different variations and progressions. You can also start to incorporate more advanced exercises like muscle-ups.

Download your Free Beginner Calisthenics Workout Plan PDF

Remember, consistency is key when it comes to calisthenics. Stick to your workout plan and make adjustments as needed based on your progress and goals. With dedication and hard work, you’ll be amazed at what your body is capable of achieving with the calisthenics workout plan PDF. I promise. 🔑

Getting Started with Calisthenics

Calisthenics is a form of exercise that uses your body weight to build strength, flexibility, and balance. It’s a great way to improve your fitness level, regardless of your current level of fitness. Another benefit I really enjoy is that you can basically do it everywhere.

Boat Interior Design woman doing beginner calisthenics workout plan
by Pinterest

Setting Fitness Goals

Before starting any exercise program, set fitness goals for yourself. This will help you stay motivated and focused on your progress. When setting your fitness goals, be realistic and specific. Set yourself SMART-Goals. For example, instead of saying, “I want to get in shape,” you might say, “I want to be able to do 10 push-ups in a row.

Choosing the Right Equipment

While you don’t need any equipment to get started with your beginner calisthenics workout plan, there are a few things that can make your workouts more effective. For example, a yoga mat can provide a comfortable surface for floor exercises, and a pull-up bar can be used for a variety of upper-body exercises. When choosing equipment, consider your fitness level and the types of exercises you want to do. To start your calisthenics workout plan pdf, you don’t need anything.

Best Value For Money
Exercise Yoga Mat with Carrying Strap

With Double-Sided Non-Slip Surfaces for all your workouts.


✅ With Carrying Strap. ✅ Lightweight and easy to transport. ✅ No weird smell.


❌ no sufficient cushioning for individuals with joint issues

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Basic Calisthenics Exercises

These exercises will help you develop strength, improve your form, and build muscle in your beginner calisthenics workout plan.

  • Squats
  • Push-ups
  • Pull-up
  • Lunges


Squats are a great exercise to build lower body strength. To perform a squat, stand with your feet shoulder-width apart, and slowly lower yourself down as if you were sitting in a chair. Keep your back straight, and your knees behind your toes. Once your thighs are parallel to the ground, stand back up. This is also an excercise in the Pamela Reif Workout Plan.

Boat Interior Design man doing squat excercise in gym
by Pinterest


Push-ups are a classic exercise that works your chest, shoulders, and triceps in this calisthenics workout plan pdf. To perform a push-up, start in a plank position with your hands shoulder-width apart. Slowly lower your body down until your chest touches the ground, then push back up to the starting position.


Pull-ups are a challenging exercise that works your back, biceps, and forearms. To perform a pull-up, grip a bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself back down.


Lunges are a great exercise to build lower body strength and improve balance. To perform a lunge, step forward with one foot and lower your body down until your thigh is parallel to the ground. Ensure your knee is directly above your ankle and not over your toes. Push back up to the starting position and repeat with the other leg.

My Recommendation
Resistance Bands for Home & Gym

A Resistance Bands Set is a versatile and high-quality fitness equipment that I highly recommend to anyone looking for an effective workout at home, in the gym, or on the go.


✅ Cheap ✅ Effective ✅ Easy to pack.


❌  They may not provide as much resistance as some traditional weightlifting equipment

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Creating a Workout Routine

When creating a calisthenics workout routine, it’s essential to consider your fitness level, goals, and available time. Here are some steps to help you create a beginner calisthenics workout plan that works for you:

Step 1: Determine Your Fitness Level and Goals

If you’re new to calisthenics, start with basic movements like push-ups, squats, and lunges. As you progress, you can add more challenging exercises like pull-ups and handstand push-ups.

Step 2: Decide on Your Workout Duration and Training Days

The duration of your workout will depend on your fitness level and available time. A beginner calisthenics workout plan may be as short as 20–30 minutes daily, while more advanced workouts may last up to an hour.

When deciding on your training days, aim for at least three days per week to allow for proper recovery. You can split your workouts into upper-body push, upper-body pull, and lower-body exercises to ensure you’re targeting all muscle groups.

Boat Interior Design woman doing calisthenics in gym
by Pinterest

Step 3: Choose Your Exercises

Choose exercises that target all major muscle groups and progress in difficulty as you get stronger. A sample workout routine for beginners might include:

Inverted Rows38-10
Plank22 minutes
Sample workout routine for beginners

Step 4: Structure Your Workout Plan

Structure your workout plan to include a warm-up and cool-down to prevent injury and aid in recovery. A sample warm-up might include jumping jacks to burn calories, high knees, and arm circles, while a cool-down might include stretching and foam rolling.

Step 5: Track Your Progress

Keeping track of your progress can help you stay motivated and make adjustments to your workout plan as needed. Consider tracking your reps, sets, and rest periods to see how you improve over time.

By following these steps, you can create a calisthenics workout routine that is tailored to your fitness level and goals. Remember to listen to your body and adjust as needed to prevent injury and promote recovery.

Boat Interior Design tracking your fitness progress in a notebook
by Pinterest

My Experience with the Beginner Calisthenics Workout Plan PDF

As someone who has always been interested in fitness, I was excited to try out the beginner calisthenics workout plan. I had heard great things about calisthenics and was eager to see the results for myself.

At first, I found some exercises to be quite challenging. As I continued to practice, I began to see improvements in my strength and endurance. One of the things I really appreciated about the beginner calisthenics workout plan was that it was easy to follow. The exercises were clearly explained, and I could progress at my own pace.

Another thing I liked about the workout plan was that it didn’t require any special equipment. I was able to do the exercises at home without having to invest in expensive gym equipment.

Frequently Asked Questions about the Beginner Calisthenics Workout Plan

How do beginners start calisthenics?

Starting a beginner calisthenics workout plan as a newbie can be overwhelming, but it’s essential to start with the basics. Begin with exercises like push-ups, squats, lunges, planks, and pull-ups. It’s also important to focus on proper form and technique before moving on to more advanced exercises.

Can a 14 year old start calisthenics?

Yes, a 14-year-old can start calisthenics. However, it’s important to start with basic exercises and focus on proper form and technique. It’s also recommended to consult with a doctor or fitness professional before starting any exercise program.

What is a beginner calisthenic workout split?

A beginner calisthenic workout plan split can vary depending on personal goals and fitness level. A common split for beginners is a full-body workout, which includes exercises that target all major muscle groups. This can be done two to three times per week with rest days in between.

How long should a beginner calisthenics workout be?

A beginner calisthenics workout plan should contain workouts around 30 to 45 minutes long. It’s important to focus on quality over quantity and to take rest breaks as needed. Starting with shorter workouts and gradually increasing the length can also be helpful.

Is 30 too late for calisthenics?

No, 30 is not too late to start calisthenics. It’s never too late to start exercising and improve your health. Calisthenics can be a great option for people of all ages and fitness levels. It’s essential to start with basic exercises and focus on proper form and technique.

Did you try the Beginner Calisthenics Workout Plan? Let me know what you think about it in the comments. If you like this, you should take a look at the Andy Galpin Workout Plan and the 30 Day Peloton Workout Plan.

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