If you’ve ever opened Instagram and thought, “How are people so strong without touching weights?” You’re probably looking at the power of calisthenics.

Calisthenics is one of the most effective ways to build real strength, mobility, and control using nothing but your bodyweight. But the key isn’t just doing random pull-ups and push-ups it’s following a structured routine that matches your level and goals.

In this blog, you’ll find a complete weekly plan tailored to your ability. Whether you’re just starting out, building momentum, or pushing for advanced skills like muscle-ups and planches these routines have you covered.

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Most people fail with calisthenics not because they’re lazy but because they don’t have a system. They try every movement under the sun, burn out, or hit a plateau.

That’s where proper planning makes the difference.

When you train with structure, you give your body the right stress at the right time. You avoid overtraining, recover better, and actually see progress. That’s exactly why these plans are broken down into clear levels, so you can stop guessing and start building.

How to Choose the Right Plan

Each of the three routines below is designed around weekly progression. Here’s how to know which level is right for you:

• Beginner – You’re new to calisthenics or returning from a long break. You might be using bands or support to complete reps.
• Intermediate – You can do clean push-ups, dips, and pull-ups. You’re ready to train low holds, strict reps, and light skill work.
• Advanced – You’re pushing for muscle-ups, L-sits, and planche prep. Your bodyweight control is solid and you're training 4–6x per week.

Whichever level you choose, the structure remains simple and effective and you can run the plan in weekly cycles.

Beginner Calisthenics Workout Routine

This plan focuses on building joint control, movement quality, and baseline strength. You'll use banded assistance to learn proper technique and finish with a conditioning ladder that improves resilience and capacity.

Main Set (3 Rounds):

• 1 Swing 5 MU / 1 Swing 5 High Pull
• 10 Straight Bar Dips
• 5 – 5 – 5 Isometric Holds
• 5 Pull-Ups
• 10 Push-Ups

Finisher (Descending Ladder):

10, 8, 6, 4, 2 of:

• Chin-Ups
• Burpees
• Jump Lunges

Intermediate Calisthenics Workout Routine

This plan builds on foundational skills and introduces more complex strength elements like muscle-up transitions, straight bar dips, and multiple isometric holds. Perfect for those pushing out of the beginner stage.

Main Set (3 Rounds):

• 1 MU 5 SBD x5
• 10 Straight Bar Dips
• 10" Low Hold x2
• 10 – 10 – 10 Isometric Holds
• 10 Pull-Ups
• 20 Push-Ups

Finisher:

• 100 Push-Ups
• 10 Burpees every time you break a set

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Advanced Calisthenics Workout Routine

The advanced plan is high-volume, high-skill, and intense. You’ll hit muscle-ups, SBDs, extended isometric holds, and L-sits, then finish with a brutal descending ladder that tests endurance and control.

Main Set (3 Rounds):

• 5 MU 5 SBD / 5 MU 5 SBD
• 10 – 10 – 10 Isometric Holds
• 10 Pull-Ups
• 5 – 5 – 5 Isometric Holds
• 10" L-Sit Hold
• 30 Push-Ups

Finisher (Descending Pyramid):

• 10 Chin-Ups, 10 Burpees, 10 Leg Raises
• 8 Chin-Ups, 8 Burpees, 8 Leg Raises
• 6 Chin-Ups, 6 Burpees, 6 Leg Raises
• 4 Chin-Ups, 4 Burpees, 4 Leg Raises
• 2 Chin-Ups, 2 Burpees, 2 Leg Raises

How to Use These Routines in Your Week

You can run each of the routines 3 to 6 times per week depending on your level and recovery. Here’s a simple structure to follow:

• Day 1 – Main Routine (Push-focused)
  Push-ups, dips, isometric holds, and any upper body pushing movement.
• Day 2 – Active Recovery or Mobility Work
  Light stretching, scapula engagement drills, or walking.
• Day 3 – Main Routine (Pull + Core Focus)
  Pull-ups, rows, low holds, L-sits, and other core work.
• Day 4 – Full Body Conditioning
  Run a full routine at reduced rest or focus on your finisher.
• Day 5 – Rest or Light Skill Practice
  Low volume handstand work, support holds, mobility.
• Day 6 – Optional Extra Session
  Repeat one of the routines or work on a weakness.
• Day 7 – Full Rest
  Let your body recover. No training.

Tips to Get the Most from Your Training

• Don’t skip warm-ups. A few minutes of joint prep goes a long way.
• Log your sets. Track reps, quality, and rest time.
• Keep form strict avoid chasing high reps with bad movement.
• Finish every session with intention, not ego.

And remember: Progress doesn’t come from doing more, it comes from doing what you need consistently.

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Grab Your Free Workout and Get Started

You now have a full training plan built for your level, no equipment needed, and tested by real athletes.

Pick your plan. Run it for a week. Then tag @edrxcha_ Instagram and let us know how it went.

Reach out to Ed for a custom work out plan.