Calisthenics 6-Month Workout Plan: What To Anticipate?

Gorilla Calisthenics-6-Month Workout Plan-Man And Woman In Warm Up

You’re Not Sure How To Schedule A Workout? This Calisthenics 6-Month Workout Plan Is A Guide For You

I encourage you to find a workout schedule that you love and works best for you and your schedule. Hence everyone’s schedule is so different. Therefore, finding the right timing that will make you happy and keep you going is so important. And this calisthenics 6-month workout plan will help you battle up into the best physique you can have. 

Moreover, the first thing you need to do is break down the entire schedule for the week. So you can start planning what is the next step after. Also, you need to know the specific muscle group you want to target each day and the number of repetitions you need to execute to have a clear picture of the lengthy process. And having said that let’s begin.

Month 1-Calisthenics 6-Month Workout Plan

Beginner Workout Training Program

For beginners, it is an excellent suggestion to have three days of workout a week. Why? Because your body also needs to recover. Perhaps you think that you need to exhaust yourself in a seven-day workout a week to speed up the process. However, the problem is you are most likely prone to injuries. Indeed you have all the time in the world, so take it easy and give yourself some time.  

Secondly, you need to have a goal. Why do you want to work out? Some liked it for strength, endurance, or, muscle building. Indeed your goal is important to think of the best exercise that you need to pick up. Remember, it’s not racing, so take your time. 

1.) Human beings have six muscle groups: legs, shoulders, back, biceps, triceps, and chest. So breaking them down each day would be of great help. Additionally, you can add cardio to each training two times a week. Depending on your preferences. 

Example: (Leg & Shoulders + Cardio), (Back & Biceps), (Chest & Triceps + Cardio)

2.) One more question is how Many Exercises?

For a beginner, you can do 3-4 per muscle group.

3.) How many sets and reps? 

Generally, beginners can do 1 to 5 rep range for strength, 6 to 12 for muscle building, and 15 for endurance.

Training Schedule-1st Month

  • Monday – Leg & Shoulders
  • Tuesday – Rest Day
  • Wednesday – Back & Biceps
  • Thursday – Rest Day
  • Friday – Chest & Triceps
  • Saturday – Rest Day
  • Sunday – Rest Day

Important reminder: Hence it takes time to discover your body’s sweet spot and then develop it according to the workouts that are best for you. Therefore, don’t let yourself be stuck in one direction. Also, you need to have an ample amount of time to recover. Good luck with the 2nd Month of your training!

Month 2-Calisthenics 6-Month Workout Plan

The Full Body Workout Program

Start by practicing these exercises at least three times a week, with a day of rest in between. Hence the focus during this time is to learn how to perform the exercises correctly. Moreover, avoid pressuring yourself with a high number of reps or sets. Always remember that quality is much more effective than quantity when it comes to bodyweight exercises. Indeed the goal at the end of Month 0 is to perform at least 3-5 repetitions correctly and continuously for each exercise.

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

The Full Body Workout

In this exercise, you need to execute the workout for at least 45-sec on and 15-sec rest. Or, if you are a beginner, you can do it on 20-sec and 10-sec rest.

Circuit 1

  • Bulgarian Split Squat With Dumbbells
  • RDL With Dumbbell
  • Dumbbell Alternating Curtsy Lunges 
  • Dumbbell Arnold Press
  • Bent-Over Dumbbell Row
  • Dumbbell Front Raise

Circuit 2

  • Dumbbell Sumo Squat
  • Alternating Reverse Lunges
  • Dumbbell Hip Thrust 
  • Dumbbell Wide Grip Bicep Curl
  • Close Grip Chest Press

Training Schedule-2nd Month

  • Monday – Full Body Workout
  • Tuesday – Rest
  • Wednesday – Full Body Workout
  • Thursday – Rest
  • Friday – Full Body Workout
  • Saturday – Rest
  • Sunday – Rest

Month 3-Calisthenics 6-Month Workout Plan

The Muscle Bulk Up Routine

Hence when you do a muscle-up, you are doing multiple exercises at once. Indeed you do double the amount of work in one rep. additionally, muscle size increases when a person gradually challenges the muscles to deal with higher resistance levels or weight. Depending on your age, sex, and genetics, you build muscle at different rates, but muscle development significantly increases if regular, challenging, and long-term exercise.

Upper Body Exercises 

  • Pull-Ups
  • Chin-Ups
  • Ring Curls
  • Archer Pull-Ups
  • Pike Push-Ups

Core Exercises

  • Single-Leg Core Compression
  • Static Knee Raise
  • L-Sit In Paralletes Workout
  • Up And Down Plank
  • Toe Touch

Lower Body Exercises

  • Body Weight Squats With Resistance Band
  • Walking Lunge With Bands
  • Archer Squat
  • Single-Leg Box Squat 
  • Hover Lunge With Bands

Training Schedule-3rd Month

  • Monday – Muscle Bulk Up (Upper Body)
  • Tuesday – Rest
  • Wednesday – Muscle Bulk Up (Core)
  • Thursday – Rest
  • Friday – Muscle Bulk Up (Lower Body)
  • Saturday – Rest
  • Sunday – Low-Intensity Training

Month 4-Calisthenics 6-Month Workout Plan

Intermediate Workout Plan

Hence a distinctive aspect of calisthenics training is learning to increase body coordination, flexibility, strength, muscle, and mobility. Let us begin with intermediate skills, the set you can work on after performing an excellent baseline of mobility and strength. Hence these skills require good body structure since intermediate skills demand an accurate body technique than strength. Also, learning the right skills at the start makes your steps towards having your intermediate goal skills.

Exercises Needed:

  • Headstand
  • Back Plank
  • Bridges
  • Hanging Leg Raises
  • Elevated Bridge

Training Schedule-4th Month

  • Monday – Intermediate workout
  • Tuesday – Intermediate workout
  • Wednesday – Intermediate workout
  • Thursday – Intermediate workout
  • Friday – Intermediate workout
  • Saturday – Rest
  • Sunday – Rest

Month 5-Calisthenics 6-Month Workout Plan

The Level Up Workout Plan

Thus one thing to increase your exercise routine is to change the intensity of your training. Indeed it is how you push yourself to the limit of your workout. And remember that your activity’s power has nothing to do with your training session’s hard or easy. However, it is how much weight you lift in comparison with your reps. Moreover, pushing yourself outside your comfort zone is necessary to level up your exercise routine to the next level. However, please do not overdo it.

Exercises Needed: 

  • Pull-ups – 1 set, 25 reps
  • Dips on Straight Bar – 1 set, 20 reps
  • Chest Dips – 1 set, 15 reps
  • Plank – 1 set, 15 reps
  • Incline Push-ups – 1 set, 20 reps
  • Push-ups – 1 set, 15 reps
  • Chin-ups – 1 set, 10 reps
  • L-sit Pull-ups – 1 set, 6 reps
  • Inverted Rows 45 Degrees – 1 set, 5 reps
  • Muscle-ups – 1 set, 5 reps

Training Schedule-5th Month

  • Monday – Level Up workout
  • Tuesday – Level Up workout
  • Wednesday – Level Up workout
  • Thursday – Level Up workout
  • Friday – Level Up workout
  • Saturday – Rest
  • Sunday – Rest

Month 6-Calisthenics 6-Month Workout Plan

The Workout Challenge

Thus giving your body the necessary nutrients is part of leveling up your exercise routine. Also, keep in mind that your body needs a certain amount and type of food to work out at an optimal level. At the same time, your muscles also need to recover after doing a lot of physical activity. Indeed taking supplements is a good thing to add to your diet plan to level up your fitness routine and performance.

Exercises Needed:

  • 5 Muscle Ups
  • 10 Dips
  • 20 Push-ups
  • 10 Jumping Jacks
  • 20 Leg Raise

Training Schedule-6th Month

  • Monday – Workout Challenge
  • Tuesday – Workout Challenge
  • Wednesday – Workout Challenge
  • Thursday – Workout Challenge
  • Friday – Workout Challenge
  • Saturday – Workout Challenge
  • Sunday – Rest


To sum it up, before you decide anything else, you need to be clear about what you want to achieve. Be as specific as possible. Indeed, you need goals to define your training. Determine how long you can exercise and/or how often you are willing to exercise. You can exercise every day, and although you may get tired, a better approach is usually to start small and build up.

What are you trying to achieve with this? You can comment down below!

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