PlanByWeek

Calisthenics Workout Plan

12 weeks·4 days / wk·full body·bodyweight

Weeks
12
Sessions
48
Peak week
64 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 746 hard sets46 sets

  1. Mon

    Oct 5

    Full body A

    48 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row3 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  2. Tue

    Oct 6

    Full body B

    48 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7
    Pike push-up3 × 8RPE 7
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  3. Thu

    Oct 8

    Full body C

    45 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row2 × 8–10RPE 8
    Single-leg glute bridge1 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  4. Fri

    Oct 9

    Full body A

    45 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row2 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

Weeks 2–12 locked

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02Block 1, week 2: RPE 848 hard sets48 sets
03Block 1, week 3: RPE 8.550 hard sets50 sets
04Deload: 60% loads, fewer sets31 hard sets31 sets
05Block 2, week 1: RPE 752 hard sets52 sets
06Block 2, week 2: RPE 854 hard sets54 sets
07Block 2, week 3: RPE 8.557 hard sets57 sets
08Deload: 60% loads, fewer sets34 hard sets34 sets
09Block 3, week 1: RPE 759 hard sets59 sets
10Block 3, week 2: RPE 861 hard sets61 sets
11Block 3, week 3: RPE 8.564 hard sets64 sets
12Test week: rep-max check + deload38 hard sets38 sets

The numbers

About this plan

This calisthenics workout plan is a 4-day full body split for calisthenics skill and strength, 12 weeks long, built from 3 rotating sessions. hard sets go 46 → 54 sets (week 6) → 64 (week 11), 594 in all.

Full body A opens week 1 with Bulgarian split squat 3 × 8, then Push-up 3 × 8, of 46 sets that week. Main lifts run 8/6/5-rep waves across 12 weeks and 18 bodyweight exercises. With bodyweight only, RPE sets the load across all 594 sets.

Week 12 is a rep-max check at 38 sets, after bodyweight deloads in weeks 4 and 8. It is also the plan behind "calisthenics workout plan pdf": 4 days, 46–64 sets a week.

Week 1 of the calisthenics workout plan is 4 sessions and 46 hard sets; the biggest, Full body A, has 12. Loading weeks average 48, 54 and 61 sets block by block.

The phases run base weeks 1–3 (46–50 sets), build weeks 5–7 (52–57 sets), peak weeks 9–11 (59–64 sets) and test week 12 (38 sets).

Questions

FAQ

How many sets a week is the calisthenics workout plan?

46 in week 1, 54 sets in week 6, 64 in week 11 — 594 sets in total.

What does a 4-day week look like on the calisthenics workout plan?

4 sessions from 3 templates, 4 in week 1 with 46 bodyweight sets.

Do I need a gym for the calisthenics workout plan?

No — bodyweight covers all 18 exercises and 594 sets.

Is the calisthenics workout plan the same as a calisthenics workout plan pdf?

Yes — "calisthenics workout plan pdf" is this 4-day plan: 46–64 sets a week for 12 weeks.

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