If you’ve been struggling to stay consistent with training at home, I’ve got something for you: a 6-Day Beginner Calisthenics Workout Plan that you can do with little to no equipment.
This routine hits push, pull, legs, and core multiple times per week — giving you the perfect balance of strength, endurance, and skill-building.
Here’s the breakdown 👇
🏋️ 6-Day Calisthenics Home Workout Plan
Day 1 – Push
Incline Push-Ups, Regular Push-Ups, Pike Push-Ups, Bench/Chair Dips, Plank
Day 2 – Pull
Australian Rows, Negative Pull-Ups, Chin-Up Hold, Backpack/Band Rows, Superman Hold
Day 3 – Legs & Core
Squats, Lunges, Glute Bridges, Calf Raises, Leg Raises, Side Plank
Day 4 – Push (Chest & Shoulders)
Wide Push-Ups, Diamond Push-Ups, Incline Push-Ups, Shoulder Taps, Hollow Body Hold
Day 5 – Pull (Back & Grip)
Australian Rows, Assisted Pull-Ups, Negative Chin-Ups, Backpack Curls, Reverse Snow Angels
Day 6 – Full Body & Core
Push-Ups, Squats, Glute Bridges, Inverted Rows, Mountain Climbers, Plank to Shoulder Taps
Day 7 – Rest 💤
(Active recovery: light walk, stretch, mobility). Jump up or use a chair to get your chin above the bar.
✅ Key Tips
✅ Start with 3 sets of each exercise.
✅ Rest 60–90s between sets.
✅ Add +1 rep per week or hold exercises longer as you progress.
Stick with this plan for just a few weeks and you’ll be amazed at how much stronger, leaner, and more energetic you feel.