So, you’ve heard that adopting a calisthenics workout will do wonders for your body. You are so pumped up and excited to make this your new go-to exercise routine. The problem is, you really don’t know where to start.
With so many calisthenics workout routines available online, it can be quite confusing on which one to try first. Many people who try out calisthenics routines find them either too hard or too easy. This can discourage them from continuing with the practice. Because calisthenics is such a flexible exercise that you can practice almost anywhere and anytime, it takes a lot of self-discipline to make sure that you’re constantly working out.
If you are the type of person who needs to follow a set plan while working towards a goal, then this 6-month Calisthenics Beginner Workout Plan is for you. The beauty of this routine is that it incorporates a variety of exercises to keep it interesting, but at the same time, it gives you enough time to progress and become stronger.
What Will I Learn?
Challenge Yourself with This 6-Month Calisthenics Beginner Workout Plan
The equipment you will need are:
- A pull up bar for the pull ups, chin ups and hanging leg raises
- A dips station for dips
These are very adaptable pieces of fitness hardware which you can use for many bodyweight exercises. You can find these in gyms and public parks, but if you do not have the luxury of working outside the house, installing these at home is also a great option.
Calisthenics Workout Routine for Beginners
Before You Start
As with any workout routine, you need to learn the basics first. If you’re familiar with bodyweight exercises before then this should be a piece of cake. However, if you’re starting from scratch, that’s also okay. This is a no-pressure stage where you prep yourself for the challenge you are about to undertake.
Starting with Month Zero
If you are a beginner, this phase is going to be Month 0 of the plan. Start by practicing these exercises at least 3 times a week, with a day of rest in between. The focus during this time is to learn how to correctly perform the exercises. Do not pressure yourself with a high number of repetitions or sets. Remember that quality is much more effective than quantity when it comes to bodyweight exercises. The goal at the end of Month 0 is to be able to at least perform 3-5 repetitions correctly and continuously for each exercise.
Learning the Basics
At this stage, you need to familiarize yourselves with these basic exercises:
- Push ups
- Dips
- Squats
- Pull ups/Chin ups
- Hanging Leg Raises
Don’t miss:
Back Lever Progression Workout
Planche Progression Workout Routine
Front Lever Progression Workout
Gymnastic Rings Workout Routine for Beginners
Calisthenics Workout Plan
Month 1 – Full Body Workout
After learning or relearning the basic exercises in Month 0, you are now ready to start the 6-month challenge. Month 1 is designed to give your entire body a workout targeting your Back, Chest, Legs, Abs and Arms.
Full Body Workout
- 5 Chin Ups
- 30 sec Wall Sit
- 10 Chair Dips
- 8 Squats
- 8 Push ups
- 3-4 Pull Ups
- 4 Leg raises
- 8 Decline Push Ups
Sets: 3 sets
Rest: 1-minute rest between each exercise, 1-2 minute rest between sets
At this point, you should be able to do the exercises continuously with the number of repetitions, sets and rest required. If you feel that you are not able to do so, increase the rest period for another 15 -30 seconds.
Schedule:
- Monday: Full Body Workout
- Tuesday: Rest
- Wednesday: Full Body Workout
- Thursday: Rest
- Friday: Full Body Workout
- Saturday & Sunday: Rest
Month 2 – Upper Body Workout
This month is all about training your upper body to be stronger. At this stage, you should be noticing that your entire body is much stronger than when you started and it’s time to challenge yourself a bit more by focusing on your upper body.
Upper Body Workout
- 10 Regular Push Ups
- 5 Shoulder Width Chin Ups
- 3 Dips on Straight Bar
- 5-6 Regular Pull Ups
- 5 Dips
Sets: 3 sets
Rest: 1-minute rest between each exercise, 1-2-minute rest between sets
During this month, you should alternate the Upper Body Workout with the Full Body Workout. This is to ensure that you’re still giving attention to the rest of your muscles.
Schedule:
- Monday: Upper Body Workout
- Tuesday: Rest
- Wednesday: Full Body Workout
- Thursday: Rest
- Friday: Upper Body Workout
- Saturday & Sunday: Rest
Month 3 – Level Up Month
In Month 3, you will not be introduced to new exercises. Instead, you will have to combine the Full Body and Upper Body workout in one session. What this does is challenge you to perform longer and test your endurance. This month will also allow you to master the exercises and make your muscles stronger.
Schedule:
- Monday: Full Body Workout + Upper Body Workout
- Tuesday: Rest
- Wednesday: Full Body Workout + Upper Body Workout
- Thursday: Rest
- Friday: Full Body Workout + Upper Body Workout
- Saturday & Sunday : Rest
In doing the exercises, always start with the Full Body Workout first because your energy levels may lessen as you progress. It is more important to get your entire body workout completed first in case you run out of fire power. As you get stronger you can do one day a week where you start with the Upper Body Workout.
Month 4 – Muscle Up Hunt
Many people who start with calisthenics share the same goal: to do a muscle up. A muscle up is a pull up followed by a dip. It is a sought-after move by a lot of calisthenics practitioners. However, this is not a beginner exercise that’s why you need to start conditioning your muscles in order to complete this move.
During the last 3 months, the workouts were designed to get your muscles stronger and during Month 4, the exercises are focused into getting you to that muscle up move. If you find some of the exercises such as the typewriter pull up, try to do at least one rep and compensate with 4 regular pull ups so you still do 5 reps.
Muscle Up Hunt
- 5 Chest High Pull Ups
- 5 Dips On Straight Bar
- 5 Clapping Push Ups
- 5 Head Banger Pull Ups
- 5 Typewriter Pull Ups
- 5 Jump Muscle Ups
- 5 Clapping Pull Ups
Sets: 3 sets
Rest: minimum rest between each exercise, 2-minute rest between sets
While doing the Muscle Up Hunt Workout, you still have to practice the two previous routines you’ve learned. This will ensure that all your muscles are being worked out.
Schedule:
- Monday : Muscle Up Hunt + Full Body Workout
- Tuesday: Rest
- Wednesday: Upper Body Workout + Full Body Workout
- Thursday: Rest
- Friday: Muscle Up Hunt + Full Body Workout
- Saturday & Sunday: Rest
Don’t miss:
30 Minute HIIT Spin Workout Plan
Best Muscle Building Workout Plans
Month 5 – Muscle Up Time
This month, you should be able to attempt a muscle up. Start by doing some shoulder activation and transition exercises then attempt the muscle up move.
Muscle Up
60 seconds Shoulder Activation
60 seconds Transition
Sets: Perform for 3 Sets then progress to a Muscle Up attempt
If you feel that you are not yet strong enough, proceed to the Muscle Up Hunt or Full Body Workout. On your next session, try again and evaluate yourself on what you may be doing wrong. You can also read up on some techniques on how to clean up your muscle up.
Schedule:
- Monday: Muscle Up + Muscle Up Hunt
- Tuesday: Rest
- Wednesday: Muscle Up + Full Body Workout
- Thursday: Rest
- Friday: Muscle Up + Muscle Up Hunt
- Saturday & Sunday: Rest
Month 6 – Beginner Challenge
If you have been consistent with the workout plan, Month 6 should be an exciting stage for you. This will be the stage where you are able to test your newly developed strength.
Beginner Challenge
Complete all these exercises in 3 minutes
- 5 Muscle Ups
- 10 Dips
- 20 Pushups
- 10 Jumping Jacks
- 20 Leg Raises
- 5 Muscle Ups
You only need to do this challenge twice per week but you would still need to maintain your workouts during the rest of the week. If you feel that you cannot do the challenge in 3 minutes, do not be disheartened and just keep on going until you reach your goal.
Schedule:
- Monday: Muscle Up+ Muscle Up Hunt
- Tuesday: Beginner Challenge
- Wednesday: Muscle Up + Full Body Workout
- Thursday: Rest
- Friday: Muscle Up + Muscle Up Hunt
- Saturday: Beginner Challenge
- Sunday: Rest
Arming Yourself with a Calisthenics Diet Plan
If you consistently flow this routine, it will definitely bring an impactful change to your body but to get the best results, maintaining a calisthenics diet plan is also equally important. There are many diet plans that promise to make you lose weight, body fat and make your body look amazing in no time. These diets may have different results depending on the individual following them.
The good news is that following a calisthenics diet is not complicated at all. All you need to do is keep in mind four guidelines that can give you that calisthenics body you want. Following these rules may look simple enough, but it can take dedication to really stick to them.
- Avoid Junk Food
- Eat Produce – Fruits & Vegetables
- Eat Protein – Lean Meats
- Eat Grains and Dairy
Keep Leveling Up
Calisthenics is an amazing way to make you a much stronger individual and six months is an adequate time to get you to your goal. The key is by being consistent with your workout schedule, following a calisthenics diet plan and not giving up when you hit a plateau.
The 6-month period is not a walk in the park. It is called a challenge because it will definitely test your limits. It will not always be an uphill climb because you will encounter periods where you feel that you’re weaker or not making any progress. This is the best time to keep in mind what’s motivating you to become stronger and better so you can keep leveling up.
Related:
The Best Cardio Workouts for Fat Loss
Hourglass Workout Plan
Calisthenics Workout Plan For Beginners PDF
To start your journey towards a healthier and fitter lifestyle, simply click on the button below to download the Calisthenics workout plan PDF file.
This comprehensive 6-month program is specifically designed for beginners, providing step-by-step guidance and exercises to help you build strength, improve flexibility, and enhance overall body control. By following this Calisthenics program, you can embark on an exciting fitness adventure and achieve your fitness goals with confidence.
Don’t wait any longer, take the first step and click to begin your transformation today!
About the Author:
Rebecca Smith started calisthenics at age 26 as a means to lose weight and tone her body. After completing her first successful muscle up, the amazing feeling inspired her to train further and become a full-time calisthenics instructor. Rebecca also holds a Management Degree and a Diploma in Nutrition.
Insights, advice, suggestions, feedback and comments from experts
Based on the information provided, it seems that the user is looking for information about a 6-month calisthenics beginner workout plan. The user is interested in knowing what exercises to do, the equipment needed, and the schedule for each month. Let's dive into the search results to find the relevant information.
Calisthenics Workout Routine for Beginners
The search results provide a detailed 6-month calisthenics beginner workout plan. The plan is designed to give a full-body workout and gradually increase in intensity over time. It includes exercises such as push-ups, dips, squats, pull-ups/chin-ups, and hanging leg raises. The plan also mentions the equipment needed, which includes a pull-up bar and a dips station. The workouts are scheduled for different days of the week, with rest days in between.
Learning the Basics
Before starting the 6-month plan, it is important to learn the basics of calisthenics exercises. This includes familiarizing yourself with exercises like push-ups, dips, squats, pull-ups/chin-ups, and hanging leg raises. The goal during this stage is to learn how to correctly perform the exercises and focus on quality rather than quantity.
Month 1 - Full Body Workout
In the first month of the plan, the focus is on giving the entire body a workout. The exercises include chin-ups, wall sits, chair dips, squats, push-ups, pull-ups, and leg raises. The plan suggests performing 3 sets of each exercise with a 1-minute rest between exercises and a 1-2 minute rest between sets. The workouts are scheduled for specific days of the week, with rest days in between.
Month 2 - Upper Body Workout
The second month of the plan is dedicated to training the upper body. The exercises include push-ups, chin-ups, dips, and pull-ups. Similar to the previous month, the plan suggests performing 3 sets of each exercise with a 1-minute rest between exercises and a 1-2 minute rest between sets. The workouts are scheduled for specific days of the week, with rest days in between.
Month 3 - Level Up Month
In the third month, the plan combines the full body and upper body workouts into one session. This challenges the individual to perform longer and tests their endurance. The plan suggests starting with the full body workout first and then moving on to the upper body workout. The workouts are scheduled for specific days of the week, with rest days in between.
Month 4 - Muscle Up Hunt
The fourth month of the plan focuses on conditioning the muscles for the muscle up move. The exercises include chest high pull-ups, dips on a straight bar, clapping push-ups, head banger pull-ups, typewriter pull-ups, jump muscle ups, and clapping pull-ups. The plan suggests performing 3 sets of each exercise with minimal rest between exercises and a 2-minute rest between sets. The workouts are scheduled for specific days of the week, with rest days in between.
Month 5 - Muscle Up Time
In the fifth month, the plan suggests attempting a muscle up. The individual should start with shoulder activation and transition exercises before attempting the muscle up move. The plan suggests performing these exercises for 3 sets and then progressing to a muscle up attempt. If the individual feels they are not yet strong enough, they can continue with the muscle up hunt or full body workout. The workouts are scheduled for specific days of the week, with rest days in between.
Month 6 - Beginner Challenge
The sixth and final month of the plan is an exciting stage where the individual can test their newly developed strength. The plan includes a beginner challenge that needs to be completed in 3 minutes. The challenge includes exercises like muscle ups, dips, push-ups, jumping jacks, and leg raises. The plan suggests doing this challenge twice per week while maintaining the other workouts during the rest of the week. The workouts are scheduled for specific days of the week, with rest days in between.
Calisthenics Diet Plan
To get the best results from the workout plan, it is recommended to maintain a calisthenics diet plan. The plan suggests avoiding junk food, eating fruits and vegetables, consuming lean meats for protein, and including grains and dairy in the diet.
Based on the search results, it seems that the 6-month calisthenics beginner workout plan provides a comprehensive guide for individuals looking to start calisthenics. The plan includes a variety of exercises, gradually increases in intensity, and provides a schedule for each month. Additionally, it emphasizes the importance of learning the basics, maintaining a calisthenics diet plan, and staying consistent with the workouts.
