# Beginner Calisthenics Plan for Men: Bodyweight Routine So, you’ve decided to take your fitness to the next level and work toward becoming the best version of yourself. You’re ready to build strength, improve your health, and aim for a sculpted physique, whether it’s six-pack abs or a [V-taper](https://www.gymaholic.co/articles/how-to-build-a-v-taper-body). But the big question is: where do you start? What if you could transform your fitness with just four days a week? A 4-day calisthenics routine, designed for beginners and those transitioning from traditional lifting to calisthenics, offers the perfect balance of efficiency and effectiveness. This comprehensive [schedule](https://www.gymaholic.co/articles/why-it-is-important-to-create-an-exercise-schedule) focuses on core movements that enhance overall fitness, target key muscle groups, and build strength, all while laying the foundation for mastering more advanced calisthenics exercises. ![man](//cdn.gymaholic.co/articles/4-day-beginner-calisthenics-plan-for-men-bodyweight-routine/man.jpg "man") By the end of this training plan, you’ll have foundational strength, endurance, and flexibility to perform calisthenics routines and functional exercises. It’s an ideal starting point for anyone looking to maximize their time and build a sustainable fitness routine. ## Men’s beginner calisthenics routine overview: This 4-day beginner [calisthenics](https://www.gymaholic.co/articles/9-reasons-why-you-should-add-calisthenics-to-your-workouts) program is designed to help you build strength, improve mobility, and develop a solid foundation for your fitness journey. By focusing on [bodyweight exercises](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains), this program enhances your overall fitness without the need for heavy equipment, making it accessible and convenient. Perfect for beginners and those transitioning into a [calisthenics routine](https://www.gymaholic.co/articles/calisthenics-vs-weight-lifting-which-is-best-for-muscle-gains), this program targets key muscle groups each day, ensuring balanced development while giving your body time to recover. Over four days, you’ll engage in core movements that not only build strength but also improve coordination and flexibility. This program is structured to fit seamlessly into your weekly schedule, helping you create sustainable fitness habits while avoiding burnout. ### Reminders Before starting your workout, be sure to perform a 5-10 minute warm-up to prepare your body for the session. Dynamic movements like jumping jacks, arm swings, or light jogging will increase your heart rate and body temperature, reducing the risk of injury and helping your muscles adapt to the physical activity. During the workout, pace yourself by allowing 30-40 seconds of rest between sets to help your muscles recover and prevent overfatigue. Maintaining proper form is essential, so prioritize quality over quantity in each movement. At the end of your session, dedicate 5-10 minutes to a cool-down routine that includes [low-intensity cardio](https://www.gymaholic.co/articles/liss-vs-hiit-cardio-for-fat-loss) and gentle stretching to ease your body back into a resting state, [minimize soreness](https://www.gymaholic.co/articles/4-quick-fixes-muscle-soreness), and improve flexibility. Most of the exercises are structured as circuit training. This means that exercises are performed in sequence with minimal rest in between to create a high-intensity workout session that challenges both strength and cardiovascular endurance. Each sequence is referred to as a "round," and a typical circuit may include several rounds of the same set of exercises. For example, a round could involve performing squats, push-ups, burpees, and planks consecutively, followed by a brief rest before repeating the same sequence. The rounds are designed to keep the heart rate elevated while giving specific muscle groups a chance to recover as you move to the next exercise. This approach allows for efficient training that targets multiple aspects of fitness within a single session. ### Day 1: Upper body & HIIT

Block #1
Push Up to Shoulder Tap to Lateral Hand Walk	40 seconds x 3 rounds
Superman Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #2
Push Up to Walkout Tiger Bend	40 seconds x 3 rounds
Alternate Lateral Superman	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Bear Plank Shoulder Tap	3 sets x 40 seconds
Rest	35 seconds
Block #4
Plank to Alternate Oblique Crunch	30 seconds x 3 rounds
Crunch to Crab Toe Touch	30 seconds x 3 rounds
Rest	35 seconds
Finisher
Crunch to Leg Pull In	30 seconds x 3 rounds
Suitcase Crunch to Russian Twist	30 seconds x 3 rounds
Jumping Jack to Standing Cross Crunch	30 seconds x 3 rounds
Rest	20 seconds

### Day 2: Leg Burner

Block #1
Lunges Set 1	20 reps
Rest	40 seconds
Lungest Set 2	20 reps
Rest	40 seconds
Lunges Set 3	40 reps
Rest	40 seconds
Block #2
Prisoner Jump Squat to Cross Crunch	40 seconds x 3 rounds
Wall Squat Hold	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Single Leg Jump Lunge	12 reps on each side x 3 rounds
Rest	45 seconds
Block #4
Sumo Squat Calf Raise	50 seconds x 3 rounds
Glute Bridge on Heels (Hamstring Focus)	40 seconds x 3 rounds
Rest	45 seconds

### Day 3: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 4: Back and Chest

Block #1
Reverse Snow Angle to Superman	40 seconds x 3 rounds
Push Up to Plank	40 seconds x 3 rounds
Supine Push Up	20 seconds x 3 rounds
Rest	40 seconds
Block #2
Knee Push Up Release	40 seconds x 3 rounds
Alternate Superman	40 seconds x 3 rounds
Glute Bridge Pull Over	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Side Plank Crunch	12 reps on each side x 3 rounds
Rest	35 seconds

### Day 5: Leg & HIIT

Block #1
Walking Lunge Set 1	20 reps
Rest	1 minute
Walking Lunge Set 2	20 reps
Rest	1 minute
Walking Lunge Set 3	20 reps
Rest	1 minute
Block #2
Squat Set 1	15 reps
Rest	40 seconds
Squat Set 2	15 reps
Rest	40 seconds
Squat Set 3	15 reps
Rest	40 seconds
Block #3
Split Squat	40 seconds on each side x 3 rounds
Rest	45 seconds
Block #4
Squat to Alternate Oblique Crunch Set 1	14 reps
Rest	40 seconds
Squat to Alternate Oblique Crunch Set 2	14 reps
Rest	40 seconds
Finisher
Side Plank Crunch	30 seconds on each side x 3 rounds
Burpee	30 seconds x 3 rounds
Rest	30 seconds

### Day 6: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 7: Rest Day Take a break ### Day 8: Upper body & HIIT

Block #1
Glute Bridge Pullover	40 seconds x 3 rounds
Close Grip (Diamond) Push Up	40 seconds x 3 rounds
Bear Plank Shoulder Tap	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Pull Up Release to Superman Lat Pull	40 seconds x 3 rounds
Superman Pull	40 seconds x 3 rounds
Reverse Snow Angel	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Jumping Jack	40 seconds x 3 rounds
Side Plank Pulse	40 seconds hold on each side x 3 rounds
Rest	40 seconds

### Day 9: Leg Circuit

Block #1
Squat to Alternate Side Abduction Set 1	20 reps
Rest	40 seconds
Squat to Alternate Side Abduction Set 2	20 reps
Rest	40 seconds
Squat to Alternate Side Abduction Set 3	20 reps
Rest	40 seconds
Block #2
Jump Squat	40 seconds x 3 rounds
Wall Squat Hold	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Split Squat	12 reps on each side x 3 rounds
Rest	45 seconds
Finisher
Ab Pendulum	30 seconds x 3 rounds
Toe Touch Crunch	30 seconds x 3 rounds
Rest	35 seconds

You can follow the plan in our app: {id:31283,className:Plan} ### Day 10: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 11: Upper Body

Block #1
Knee Plyo Push Up	30 seconds x 3 rounds
Plank Jack	30 seconds x 3 rounds
Burpee	30 seconds x 3 rounds
Rest	40 seconds
Block #2
Alternate Superman to Superman	30 seconds x 3 rounds
Mountain Climber to Cross Mountain Climber	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Lying Lat Pulldown to Shrug	30 seconds x 3 rounds
Body Up	30 seconds x 3 rounds
Crunch Punch	30 seconds x 3 rounds
Rest	40 seconds
Block #4
Push Up to Plank	50 seconds x 3 rounds
Frog Sit Up	30 seconds x 3 rounds
Rest	40 seconds

### Day 12: Leg Burner & HIIT

Block #1
Lunge Set 1	1 minute
Rest	40 seconds
Lunge Set 2	1 minute
Rest	40 seconds
Lunge Set 3	1 minute
Rest	40 seconds
Block #2
Burpee Tuck Jump	40 seconds x 3 rounds
Wall Squat Hold	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Single Leg Jump Lunge	12 reps on each side x 3 rounds
Rest	45 seconds
Block #4
Sumo Squat Calf Raise	50 seconds x 3 rounds
Glute Bridge on Hells (Hamstring Focus)	40 seconds x 3 rounds
Rest	45 seconds

### Day 13: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 14: Rest Day Take a break ### Day 15: Upper Body & HIIT

Block #1
Close Grip (Diamond) Push Up	40 seconds x 3 rounds
Superman Hold to Lat Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #2
Drop Push Up	40 seconds x 3 rounds
Wall Knee Bent Superman Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #3
Full Plank Shoulder Tap Set 1	40 seconds
Rest	35 seconds
Full Plank Shoulder Tap Set 2	40 seconds
Rest	35 seconds
Full Plank Shoulder Tap Set 3	40 seconds
Rest	35 seconds
Block #4
Floor Tricep Dip	30 seconds x 3 rounds
Rest	10 seconds
Plank to Full Plank	30 seconds x 3 rounds
Rest	25 seconds
Finisher
Plank Lateral Jump	30 seconds x 3 rounds
Leg Pull In	30 seconds x 3 rounds
Elbow to Knee Crunch	30 seconds x 3 rounds
Rest	20 seconds

![core](//cdn.gymaholic.co/articles/4-day-beginner-calisthenics-plan-for-men-bodyweight-routine/core.jpg "core") ### Day 16: Leg Smasher

Block #1
Single Leg Lunge to Calf Raise	10 reps on each side x 3 rounds
Rest	35 seconds
Block #2
Single Leg Box Step Up Jump	40 seconds on each side x 3 rounds
Rest	40 seconds
Block #3
Single Leg Mountain Climber	10 reps on each side x 3 rounds
Rest	35 seconds
Block #4
Alternate Side Lunge Set 1	12 reps
Rest	40 seconds
Alternate Side Lunge Set 2	12 reps
Rest	40 seconds
Alternate Side Lunge Set 3	12 reps
Rest	40 seconds

### Day 17: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 18: Upper Body

Block #1
Superman Hold to Lat Pull Set 1	40 seconds
Rest	35 seconds
Superman Hold to Lat Pull Set 2	40 seconds
Rest	35 seconds
Superman Hold to Lat Pull Set 3	40 seconds
Rest	40 seconds
Block #2
Hand Release Push Up Set 1	40 seconds
Rest	35 seconds
Hand Release Push Up Set 2	40 seconds
Rest	35 seconds
Hand Release Push Up Set 3	50 seconds
Rest	40 seconds
Block #3
Reverse Snow Angle to Superman	45 seconds x 3 rounds
Full Plank to Superman Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #4
Floor Tricep Dip	40 seconds x 3 rounds
Wall Shoulder Tap	30 seconds x 3 rounds
Rest	40 seconds
Finisher
Walking Ski Abs to Mountain Climber	40 seconds x 3 rounds
Bent Knee Hip Raise	30 seconds x 3 rounds
Rest	30 seconds

### Day 19: Leg Shaper and HIIT

Block #1
Alternate Side Lunge Set 1	20 reps
Rest	40 seconds
Alternate Side Lunge Set 2	20 reps
Rest	40 seconds
Alternate Side Lunge Set 3	25 reps
Rest	40 seconds
Block #2
2 X Jump Squat to Reverse Lunge	40 seconds x 3 rounds
Frog Glute Bridge Hold	30 seconds x 3 rounds
Rest	40 seconds
Block #3
Reverse Snow Angle to Superman	45 seconds x 3 rounds
Full Plank to Superman Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #4
Floor Tricep Dip	40 seconds x 3 rounds
Wall Shoulder Tap	30 seconds x 3 rounds
Rest	40 seconds
Finisher
Walking Ski Abs to Mountain Climber	40 seconds x 3 rounds
Bent Knee Hip Raise	30 seconds x 3 rounds
Rest	30 seconds

### Day 20: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 21: Rest Day Take a break ### Day 22: Upper Body HIIT

Block #1
Burpee Without Jump	40 seconds x 3 rounds
Freehand Squat to Lateral Walk	40 seconds x 3 rounds
Rest	30 seconds
Block #2
Jumping Jack to Alternate Cross Toe Touch	40 seconds x 3 rounds
Plank to Full Plank	40 seconds x 3 rounds
Rest	30 seconds
Block #3
Jump Squat to Jump Lunge	40 seconds x 3 rounds
Plank Jack	30 seconds x 3 rounds
Rest	30 seconds
Block #4
Sprawl Frog Kick	40 seconds x 3 rounds
Russian Twist	40 seconds x 3 rounds
Rest	40 seconds
Finisher
Jumping Jack	40 seconds x 3 rounds
Lying Floor Leg Raise	40 seconds x 3 rounds
Rest	30 seconds

### Day 23: Leg Session

Block #1
Walking Lunge	1 minute x 3 rounds
Glute Bridge on Heels (Hamstring Focus)	40 seconds x 3 rounds
Rest	40 seconds
Block #2
Squat Set 1	15 reps
Rest	40 seconds
Squat Set 2	15 reps
Rest	40 seconds
Squat Set 3	15 reps
Rest	40 seconds
Block #3
Squat to Alternate Side Abduction Set 1	15 reps
Rest	50 seconds
Squat to Alternate Side Abduction Set 2	15 reps
Rest	50 seconds
Squat to Alternate Side Abduction Set 3	15 reps
Rest	30 seconds
Block #4
Squat to Alternate Oblique Crunch Set 1	14 reps
Rest	40 seconds
Squat to Alternate Oblique Crunch Set 2	14 reps
Rest	40 seconds
Squat to Alternate Oblique Crunch Set 3	14 reps
Rest	40 seconds

If you’re struggling with this plan, we suggest you try this one instead: {id:31709,className:Plan} ### Day 24: Rest Day Take this day to rest and recover. Remember, rest is crucial for muscle recovery and growth. ### Day 25: Upper Body Power

Block #1
Hand Release Push Up	40 seconds x 3 rounds
Superman Pull	40 seconds x 3 rounds
Rest	35 seconds
Block #2
Knee Plyo Push Up	40 seconds x 3 rounds
Superman Hold	40 seconds x 3 rounds
Rest	35 seconds
Block #3
Pike Push Up Set 1	40 seconds
Rest	35 seconds
Pike Push Up Set 2	40 seconds
Rest	35 seconds
Pike Push Up Set 3	40 seconds
Rest	35 seconds
Block #4
Lying Lat Pulldown to Shrug	40 seconds
Plank to Full Plank	30 seconds
Rest	25 seconds
Finisher
Air Bike	30 seconds x 3 rounds
Suitcase Crunch to Russian Twist	30 seconds x 3 rounds
Rest	20 seconds

### Day 26: Leg Burner & HIIT

Block #1
Alternate Reverse Lunge to Kickback Set 1	20 reps
Rest	40 seconds
Alternate Reverse Lunge to Kickback Set 2	20 reps
Rest	40 seconds
Alternate Reverse Lunge to Kickback Set 3	20 reps
Rest	40 seconds
Block #2
Prisoner Jump Squat to Cross Crunch	40 seconds x 3 rounds
Glute Bridge on Heels (Hamstring Focus)	30 seconds x 3 rounds
Rest	35 seconds
Block #3
Single Leg Jump Lunge	12 reps on each side x 3 rounds
Rest	40 seconds
Block #4
Sumo Squat Calf Raise Set 1	50 seconds
Rest	1 minute
Sumo Squat Calf Raise Set 2	50 seconds
Rest	1 minute
Sumo Squat Calf Raise Set 3	50 seconds
Rest	1 minute

## Other practical tips ### Do it outside Calisthenics can be done almost anywhere, making it perfect for the [outdoors](https://www.gymaholic.co/articles/outdoor-exercise-achieve-your-fitness-goals-in-fresh-air). Whether it’s a local park, a quiet backyard, a beach, or even a forest trail, the outdoors offers you limitless opportunities to create functional workout space. [Exercising outside](https://www.gymaholic.co/articles/outdoor-exercise-achieve-your-fitness-goals-in-fresh-air) can also boost your mental outlook and may decrease symptoms of anxiety and chronic pain. Exercising in fresh air and under natural sunlight enhances mood, increases energy levels, and [reduces stress](https://www.gymaholic.co/articles/7-effects-of-stress-on-your-fitness-and-how-to-deal-with). ### Focus on consistency Consistency is crucial in mastering calisthenics because it’s not just about building strength but also developing the neuromuscular coordination and movement patterns required for these exercises. Unlike [weightlifting](https://www.gymaholic.co/articles/is-heavy-lifting-required-for-building-muscle-size), calisthenics emphasizes control, body awareness, and technique. This means that your body must adapt not only to the physical demands of the movements but also to its intricacies and form. ## Bottomline This 4-day beginner calisthenics routine is the perfect way to take your first steps toward optimizing your fitness and achieving your health goals. Always remember that starting is already 50% of the journey—committing to that initial effort is often the hardest part, and you’ve already won half the battle by simply deciding to begin. Wherever you are in your fitness journey, it’s important to start with what you have and where you are. You don’t need fancy equipment or expensive gym memberships to achieve your fitness goals and become a better version of yourself.