Spring is a great time to mix things up and start a new program. Our 6 week calisthenics workout program focuses on building muscle and shedding fat using a simple set of exercises, combined with progressive overload and sufficient recovery time.
This 6 week program includes three workouts per week plus active recovery on rest days. Because calisthenics may be easier for some, increase the stated repetitions by 5-10 if you are already more advanced.
Give it a shot. Take before and after pics and tag us on Instagram for a shoutout or mention.
Notes and Tips:
- Warm-up: Begin each workout with 5-10 minutes of dynamic stretching or light cardio (jogging in place, jumping jacks).
- Progression: Aim to increase the difficulty of the exercises by adding reps, sets, or reducing rest time as you progress through the weeks.
- Hydration and Nutrition: Drink plenty of water and focus on a balanced diet rich in proteins, carbohydrates, and healthy fats to support muscle growth and fat loss.
- Rest: Ensure you get adequate sleep and rest days to allow for recovery and muscle growth.
Always consult your physician prior to starting any workout routine!
6 Week Calisthenics Program for Building Muscle and Shedding Fat
Weeks 1-2: Foundation Building
Workout A (Monday): Upper Body & Core
- Push-ups: 3 sets of 8-12 reps
- Inverted Rows: 3 sets of 8-12 reps
- Plank: 3 sets of 30 seconds to 1 minute
- Mountain Climbers: 3 sets of 30 seconds
Workout B (Wednesday): Lower Body & Core
- Bodyweight Squats: 3 sets of 15-20 reps
- Lunges: 3 sets of 10 reps per leg
- Glute Bridges: 3 sets of 15 reps
- Leg Raises: 3 sets of 10-15 reps
Workout C (Friday): Full Body
- Burpees: 3 sets of 10 reps
- Jump Squats: 3 sets of 15 reps
- Tricep Dips: 3 sets of 10-12 reps
- Side Plank: 2 sets of 30 seconds per side
Active Recovery (Tuesday, Thursday, Saturday):
- 30 minutes of rucking/walking
Weeks 3-4: Intensity Increase
Workout A (Monday): Upper Body & Core
- Decline Push-ups: 3 sets of 8-10 reps
- Pull-ups/Chin-ups: 3 sets of 6-8 reps (use assistance if needed)
- Russian Twists: 3 sets of 15 reps per side
- Bicycle Crunches: 3 sets of 20 reps
Workout B (Wednesday): Lower Body & Plyometrics
- Bulgarian Split Squats: 3 sets of 10 reps per leg
- Jump Lunges: 3 sets of 12 reps per leg
- Calf Raises: 3 sets of 20 reps
- Hollow Hold: 3 sets of 30 seconds
Workout C (Friday): Full Body Circuit
- Perform each exercise for 45 seconds, rest 15 seconds between exercises:
- Push-ups
- Bodyweight Squats
- Plank
- Inverted Rows
- Mountain Climbers
- Rest 1 minute between rounds, complete 3 rounds
Active Recovery:
- 30 minutes of rucking/walking
Weeks 5-6: Muscle Building & Fat Shredding
Workout A (Monday): Upper Body Strength & Core
- Archer Push-ups: 3 sets of 6-8 reps per side
- Negative Pull-ups: 3 sets of 5 reps
- Hanging Leg Raises: 3 sets of 8-10 reps
- Plank with Shoulder Taps: 3 sets of 15 taps per side
Workout B (Wednesday): Lower Body Strength & Stability
- Pistol Squats (or assisted): 3 sets of 5 reps per leg
- Single-leg Romanian Deadlifts: 3 sets of 10 reps per leg
- Box Jumps: 3 sets of 10 reps
- V-ups: 3 sets of 10 reps
Workout C (Friday): Full Body Endurance
- Perform each exercise for 60 seconds, rest 20 seconds between exercises:
- Burpees
- High Knees
- Tricep Dips
- Squat to Press (using resistance band or light weights if available)
- Flutter Kicks
- Rest 1-2 minutes between rounds, complete 3 rounds
Active Recovery:
- 30 minutes of rucking/walking
