Beginner Calisthenics Workout Plan (Weekly Routine) - TheFitnessPhantom

Beginner Calisthenics Workout Plan (Weekly Routine)

Created by Murshid Akram Administrator of the Article Link - calisthenics-workout-plan-with-pdf/

Monday ? Chest, Shoulder, Triceps, Quadriceps, and Calves Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes Wednesday ? Rest Thursday ? Chest, Shoulder, Triceps, Quadriceps, and Calves Friday ? Back, Biceps, Core, Hamstrings, and Glutes Saturday ? Rest Sunday ? Rest Monday ? Push Workout and Legs

Exercise

Muscles Worked

Standard Push-Ups

Chest and Triceps

Diamond Pushup (Kneeling or on toes)

Triceps and Chest

Kneeling Pike Push-Ups

Shoulder and Triceps

Bench Dips

Triceps

Squat

Quads

Lunges

Quads and Hams

Standing Calf Raises

Calves

Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes

Exercise

Muscles Worked

Inverted Rows

Back and Biceps

Assisted Pullups

Back and Biceps

Floor IYT Raises

Back and Rear Delt

Chin ups

Biceps and Back

Reps 10 x 2 10 x 2 6 x 2 10 x 2 15 x 2 10 x 2 10 x 2

Reps 8 x 2 AMRAP 8 x 2 8 x 2

Exercise Nordic Hamstring Curl Single-Leg RDL Glutes Bridge

Plank

Muscles Worked Hamstring Hamstring and Glute Glute

Core

Side Plank

Core

Bird Dog Plank

Core

Thursday ? Chest, Shoulder, Triceps, Quadriceps, and Calves

Exercise

Muscles Worked

Incline Push-Ups

Chest

Narrow Pushup (Kneeling or on toes)

Triceps and Chest

Kneeling Pike Push-Ups

Shoulder and Triceps

Bench Dips

Triceps

Squat Jumps

Quads

Lateral Squat

Quads and Hams

Standing Calf Raises

Calves

Tuesday ? Back, Biceps, Core, Hamstrings, and Glutes

Exercise

Muscles Worked

Inverted Rows

Back and Biceps

Assisted Pullups

Back and Biceps

Floor IYT Raises

Back and Rear Delt

Chinups

Biceps and Back

Nordic Hamstring Curl

Hamstring

Single-Leg RDL

Hamstring and Glute

Glutes Thrust

Glute

Reps 8 x 2 10 x 2 10 x 2 45-60 seconds 20-30 seconds 20-30 seconds

Reps 10 x 2

10 x 2

6 x 2 10 x 2 15 x 2 10 x 2 10 x 2

Reps 8 x 2 AMRAP 8 x 2 8 x 2 8 x 2 10 x 2 10 x 2

Exercise Mountain Climbing Reverse Crunches Plank

Muscles Worked Core Core Core

Reps

20-30 seconds

20-30 seconds

45-60 seconds

You can see more calisthenics exercises

1. Calisthenics Full Body Workout, Routine, And PDF 2. Calisthenics Push Workout For Beginner 3. The Best Calisthenics Chest Workout 4. The Best Calisthenics Back Workout And Exercises 5. Calisthenics Pull Workout (The 9 Best Exercises) 6. Calisthenics Ab Exercises (The 10 Best Workout) 7. Best Calisthenics Shoulder Workout (10 Exercises) 8. Calisthenics For Weight Loss (Workout And Plan)

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