Workout Routine

Free

Calisthenics week

by hthomobrkss

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Push (Monday & Friday)

Pull (Tuesday @ Saturday)

Legs (Wednesday & Sunday)

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push

Scapula Push Ups

Set
Reps
Rest time
1
12
80 sec
2
12
80 sec
3
12
80 sec

Scapula Push Ups

3×12

Planche lean

Set
Time
Rest time
1
10 sec
80 sec
2
10 sec
80 sec

Planche lean

2×10 s

Hindu pushups

Set
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Hindu pushups

3×7

Parallel bar dips

Set
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Parallel bar dips

3×7

Pike pushups

Set
Reps
Rest time
1
4
80 sec
2
4
80 sec

Pike pushups

2×4

diamond push-ups

Set
Reps
Rest time
1
10
80 sec
2
10
80 sec
3
10
80 sec

diamond push-ups

3×10

Wall handstand

Set
Time
Rest time
1
15 sec
80 sec
2
15 sec
80 sec
3
15 sec
80 sec

Wall handstand

3×15 s

side plank

Set
Time
Rest time
1
30 sec
80 sec
2
30 sec
80 sec
3
30 sec
80 sec
4
30 sec
80 sec
5
30 sec
80 sec
6
30 sec
80 sec

side plank

6×30 s

Hollow body holds

Set
Time
Rest time
1
30 sec
80 sec
2
30 sec
80 sec
3
30 sec
80 sec

Hollow body holds

3×30 s

Pull

Scapula Pull Ups

Set
Reps
Rest time
1
8
80 sec
2
8
80 sec
3
8
80 sec

Scapula Pull Ups

3×8

Dead hangs

Set
Time
Rest time
1
15 sec
80 sec
2
15 sec
80 sec

Dead hangs

2×15 s

FL raises

Set
Reps
Rest time
1
6
80 sec
2
6
80 sec

FL raises

2×6

Skin the cats

Set
Reps
Rest time
1
3
80 sec

Skin the cats

1×3

Tuck front lever

Set
Time
Rest time
1
12 sec
80 sec
2
12 sec
80 sec
3
12 sec
80 sec

Tuck front lever

3×12 s

Bodyweight rows

Set
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Bodyweight rows

3×7

Bodyweight curls

Set
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Bodyweight curls

3×7

Pull ups

Set
Reps
Rest time
1
6
80 sec
2
6
80 sec

Pull ups

2×6

Wall handstand

Set
Time
Rest time
1
15 sec
80 sec
2
15 sec
80 sec
3
15 sec
80 sec

Wall handstand

3×15 s

Legs

Bodyweight squats

Set
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec

Bodyweight squats

3×7

Step-up

Set
Reps
Rest time
1
12
0 sec
2
12
90 sec
3
12
0 sec
4
12
90 sec
5
12
0 sec
6
12
90 sec

Step-up

6×12

Static lunges

Set
Reps
Rest time
1
8
0 sec
2
8
90 sec
3
8
0 sec
4
8
90 sec
5
8
0 sec
6
8
90 sec

Static lunges

6×8

Horse stance

Set
Time
Rest time
1
45 sec
90 sec

Horse stance

1×45 s

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

calf raise

2×15

Pistol squats

Set
Reps
Rest time
1
3
0 sec
2
3
90 sec
3
3
0 sec
4
3
90 sec

Pistol squats

4×3

Compact leg lift

Set
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Compact leg lift

3×10

Single leg plank

Set
Time
Rest time
1
30 sec
90 sec
2
30 sec
90 sec

Single leg plank

2×30 s

Hollow body holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Hollow body holds

3×30 s