Transform Your Body With This Calisthenics Workout Plan

Calisthenics offers a highly effective way to build strength and muscle using just your body weight. This form of exercise can be done anywhere, anytime, with no equipment required. Whether you’re a beginner or more advanced, a well-designed calisthenics workout plan can help you reach your fitness goals. 

This article outlines a comprehensive 4-day upper/lower calisthenics workout split to target your entire body. You’ll develop functional strength, improve mobility, and sculpt lean muscle. The upper/lower split allows adequate recovery between workouts while training each muscle group twice weekly for optimal results. 

We’ll cover the exercises for each workout day, sets and reps, rest periods, and tips to maximize your training. Get ready to transform your physique with this detailed calisthenics workout plan.

Calisthenics Workout Plan (Upper/Lower Split)

This 4-day upper/lower split is designed to work your entire body using only bodyweight exercises. Each week, you’ll train your upper body twice and your lower body twice, with rest days in between.

This balanced setup gives each muscle group the stimulus and recovery it needs to maximize growth and strength gains. Plus, it’s structured to fit around busy schedules and everyday demands, and allows you to enjoy your free time.

Upper A

This workout focuses on pushing movements targeting the chest, shoulders, and triceps, complemented by pulling exercises for the back and biceps. The aim is to build strength in the upper body’s pushing muscles while the core provides stability throughout each movement. Key muscles targeted include the chest, deltoids, biceps, latissimus dorsi, triceps, abdominals, obliques, and lower back.

The exercises selected focus on challenging your upper body from different angles while also building core endurance. Decline push-ups target the upper chest and shoulders, while chin-ups focus on lats and biceps for balanced strength. Triceps dips isolate the triceps for targeted strength-building, and inverted rows hit the upper back and biceps, promoting a strong posture. 

Push-ups work the entire upper body, particularly the chest, shoulders, and triceps, making them a versatile staple. Finally, planks engage the core, building the stability for all upper-body movements.

Lower A

This workout targets the quads, hamstrings, glutes, and calves through compound lower-body movements. It aims to build leg strength and muscle while enhancing balance and stability. Key muscles worked include quadriceps, hamstrings, gluteus maximus, and calves, with core engagement enhancing lower-body stability and control.

The selected exercises challenge these muscles through a variety of functional movements. Squats are a staple for overall lower-body development, focusing primarily on the quads and glutes while engaging the core. 

Single-leg Romanian deadlifts work the hamstrings and glutes while also improving balance. Lunges hit the quads, hamstrings, and glutes from different angles, promoting functional strength and stability.

Glute bridges isolate the glutes, strengthening hip extension, which is essential for power and stability. Calf raises target the calves, enhancing strength and power for a balanced lower body. Lastly, crunches add core work, reinforcing the stability needed for effective lower-body movements and proper lifting mechanics.

Exercise	Sets	Reps	Rest (between sets)
Squats	4 sets	10–15 reps	60–90 seconds
Single-Leg Romanian Deadlifts	3–4 sets	8–12 reps	60–90 seconds
Lunges	3–4 sets	10–15 reps	60–90 seconds
Glute Bridges	3–4 sets	10–15 reps	60–90 seconds
Calf Raises	3–4 sets	15–20 reps	60–90 seconds
Crunches	3 sets	15–20 reps	60–90 seconds

Upper B

This workout day is designed to strengthen the upper body’s pulling muscles, mainly targeting the back and biceps. Handstand push-ups focus on the shoulders, triceps, and upper chest. 

Pull-ups target the back, biceps, and forearms. Pike push-ups are a progression towards handstand push-ups, targeting the shoulders and triceps. Inverted rows add more back, biceps, and rear delt work and are done for higher reps to build muscular endurance. Additional calisthenics back workouts are available, offering targeted options to strengthen and develop this specific muscle group effectively. 

Core stability is also a focus of this workout. Russian twists strengthen the obliques and build rotational core control. They stabilize the spine, reducing energy loss during exertion. Integrated core workouts optimize athletic performance, making them essential for daily training routines.

Triceps dips round out the workout by building endurance in the triceps, chest, and shoulders. Together, these exercises build upper-body pulling strength and core stability. There are many variations of calisthenics shoulder workouts to adapt and interchange, catering to various skill levels and training goals.

Exercise	Sets	Reps	Rest (between sets)
Handstand Push-Ups	3–4 sets	5–8 reps	60–90 seconds
Pull-Ups	3–4 sets	6–10 reps	60–90 seconds
Pike Push-Ups	3–4 sets	8–12 reps	60–90 seconds
Inverted Rows	3–4 sets	10–15 reps	60–90 seconds
Russian Twists	3–4 sets	20–25 reps	60–90 seconds
Triceps Dips	3–4 sets	10–15 reps	60–90 seconds

Lower B

This workout focuses on lower body power and stability using a mix of unilateral and explosive movements. Key muscles worked include the quads, hamstrings, glutes, calves, and core. The goal is to build both strength and athleticism, emphasizing stability and endurance to support functional movement.

Squats are the cornerstone of calisthenics leg workouts, using higher reps to build leg endurance and stamina. Single-leg Romanian deadlifts challenge balance and work the hamstrings and glutes with controlled, moderate reps. Lunges add stability training by isolating each leg, ensuring even strength development across both sides.

Bodyweight good mornings target the lower back, glutes, and hamstrings, adding functional strength to protect against injury. High-rep calf raises improve ankle stability and muscular endurance. Squat jumps finish the workout with explosive power, building a forceful leg drive for athletic activities. 

Together, these exercises support well-rounded lower body strength and dynamic stability, which are crucial for sports and daily activities.

Exercise	Sets	Reps	Rest (between sets)
Handstand Push-Ups	3–4 sets	12–15 reps	60–90 seconds
Pull-Ups	3–4 sets	10–12 reps	60–90 seconds
Pike Push-Ups	3–4 sets	12–15 reps	60–90 seconds
Inverted Rows	3–4 sets	10–12 reps	60–90 seconds
Russian Twists	3–4 sets	15–20 reps	60 seconds
Triceps Dips	3–4 sets	8–10 reps	60 seconds

Benefits Of An Upper/Lower Calisthenics Workout Split

Workout Anywhere

With the upper/lower calisthenics split, workout anywhere is more than a phrase — it’s the reality of your fitness routine. This structure uses only bodyweight exercises, meaning you’re not limited to gyms or expensive equipment. Adapt your workout easily at home, outdoors, or in a hotel, removing the need for conventional gym settings.

Exercises such as squats, push-ups, and planks require minimal space and can be performed virtually anywhere. This flexibility suits travelers, parents, and those without gym access, making fitness easy to incorporate daily. 

A 4-day split ensures total muscle engagement, keeping you on track and avoiding missed workouts while on the go. This flexibility and ease make the upper/lower split ideal for anyone looking to build a sustainable, location-independent workout habit.

Build Muscle And Lose Weight

The upper/lower calisthenics split is a powerful way to build muscle and lose weight without needing weights or machines. Calisthenics exercises stimulate muscle growth by challenging multiple muscle groups in each workout. Training each muscle group twice weekly ensures consistent stimulation, which promotes muscle building and increased strength.

Calisthenics exercises are also excellent for fat-burning. High-intensity bodyweight exercises in an upper/lower split increase heart rate, maximizing calorie burn during and post-workout. 

Exercises like lunges and push-ups also activate core muscles, adding stability and increasing overall calorie expenditure. By focusing on compound movements, the workout effectively builds lean muscle mass, which in turn boosts metabolism, supporting weight loss goals. 

This approach makes the upper/lower split a balanced, efficient way to improve body composition and achieve a leaner, stronger physique.

Workout Flexibility

The upper/lower split offers great flexibility, fitting seamlessly into your schedule while allowing time for rest and recovery. Training four days a week provides ample opportunities to adjust workout days around personal and work commitments. This flexibility ensures you can progress without sacrificing balance in other areas of your life, making it easier to stay consistent.

Additionally, bodyweight calisthenics removes the need for a gym, allowing you to complete your workout whenever and wherever is most convenient. For people with tight schedules, this flexibility reduces missed sessions, helping you maintain a sustainable, long-term fitness routine. 

Each workout is quick, allowing you to maximize strength gains without taking excessive time. The adaptability of this split plan provides both the freedom and structure needed for balanced, efficient progress.

Tips To Make The Most Of Your Calisthenics Workout Routine

Aim For Proper Form

Proper form is the foundation of effective calisthenics training. It ensures maximum muscle engagement and minimizes injury risk. Focus on maintaining correct alignment and controlled movements throughout each exercise. This will lead to better results and safer workouts.

Progressive Overload

Continuous improvement in calisthenics requires progressive overload. Gradually increase the difficulty of your workouts over time. This can be achieved by adding reps, sets, or advancing to more challenging exercise variations.

Rest & Recovery

Recovery is crucial for muscle growth and strength gains. Prioritize sleep and proper nutrition to maximize your calisthenics progress:

• Aim for 7-9 hours of quality sleep each night to allow your body to repair and rebuild muscle tissue. This helps release growth hormones essential for muscle development and overall recovery. 
• Time your meals strategically, especially around workouts. Consume a combination of protein and carbohydrates within 2 hours post-exercise to optimize recovery. This provides essential nutrients for muscle repair, promoting consistent progress in your calisthenics workouts.

While consistency is key, it’s also important to recognize when you need extra rest. If you’re feeling excessively fatigued or experiencing persistent pain, take a day off or reduce workout intensity. If there is pain, seek out guidance from a medical professional such as a physical therapist.

Focus On Mind-Muscle Control

In calisthenics, the quality of your movements matters more than the number of repetitions. Concentrate on performing each rep with control and precision. This approach ensures better muscle engagement and reduces the risk of injury.

Conclusion

This comprehensive calisthenics workout plan provides an effective framework for building strength and muscle using just your body weight. The upper/lower split allows for balanced, full-body training while providing adequate recovery between sessions. 

By consistently following this routine and progressively overloading the exercises, you can transform your physique and improve overall fitness. Remember to focus on proper form, gradually increase difficulty, and allow for sufficient rest and recovery. 

The versatility of calisthenics means you can perform these workouts anywhere, making it easier to stay consistent with your training. With dedication, patience, and proper nutrition, you’ll be amazed at what your body can achieve through the power of calisthenics. Whether your goal is building muscle, increasing strength, or improving overall fitness, this workout plan provides a solid foundation for success.