Beginner Calisthenics Workout Plan + Free PDF [No Equipment]

In this post, you will find a full Beginner Calisthenics Workout Plan and get access to a Free PDF download. There will be options with no equipment or with equipment. Your choice.

Beginner Calisthenics Workout Plan PDF No Equipment

With calisthenics, we are able to use our own bodyweight as resistance in order to build muscle, making it a great option for those who want to stay fit but don’t have access to a gym or gym equipment.

However, many beginners still do struggle to workout when having limited or no equipment.

So because of that, we decided to create a complete beginner calisthenics workout plan that gives you different options, whether you only have a pull up bar, rings, or no equipment at all.

In this article, you will get access to a beginner calisthenics workout plan, pdf (no equipment needed), and essential muscle building tips.

Table of Contents

Is this calisthenics workout for you?

calisthenics workout plan pdf no equipment

This workout plan is designed to stimulate muscle growth even if you’re a complete beginner. It will help you build muscle, strength, and start mastering the basics of calisthenics.

This calisthenics workout plan was designed with beginners in mind, with a few options for each exercise in the workout that you can choose from to fit your level.

This will include exercises that will require no equipment and a couple options in case you have a pull up bar or gymnastic rings (NOT necessary).

This workout plan is for you if:

If any of these sound like you, let’s get started…

Muscle-Building Workout Plan Structure

Which people have the biggest muscles in the world?


So, if you want to build the most amount of muscle, EVEN with calisthenics, you must still apply bodybuilding principles into your training. So, we created this workout to do just that.

Here’s how it works:

Sets & Reps

Make sure to follow this calisthenics workout plan with a “Sets & Reps” structure. When do you ever see bodybuilders running around doing circuit for muscle growth? Almost NEVER! And there’s a reason for that.

Sets and reps are better for muscle growth; and this is simply because you allow your muscles to rest and push harder in each set instead of accumulating fatigue or tiring out your cardiovascular system. Therefore, you can use harder exercises, move through progressions faster, and stimulate more growth.

Target "Muscle-Building" Rep Range

In each exercise you should aim to do about 6-12 reps in each set. You will have 3 exercise levels for each muscle group and a target amount of reps. Simply choose ONE exercise variation that you can do for 6-12 reps and do it for each set.

If you can do less than 6, then choose the the easier variation, if you can do more than 12, than choose the harder variation. Of course you can choose a variation that is not provided, if you’d like, if it fits your level.

Workout Schedule

As mentioned in our last article, you need adequate recovery; and a proper workout schedule will allow a good amount of recovery and growth. In this workout, you will have a total of 3 days of working out and 4 days of rest in the week.

Why full body? As a beginner, your body will be able to adapt faster with lower amount of volume. So, we can have less volume for each muscle group in each full body workout, but we can do it 3 times per weeks as apposed to hitting each muscle group 1-2 times per week like in most other workouts.

The key is to leave skip a day between workouts; and after 3 workouts, you skip 2 days. Then repeat the routine each week until you’re ready to move up to a harder workout level, aka you’ve leveled up to a “beginner-intermediate.”

Here are a couple examples of how that looks.

Full Body Split (Starting Sunday):

Full Body Split (Starting Monday):

Perfect Form

Look, I know this one can become very repetitive.

It extremely IMPORTANT to maintain perfect form when doing your exercises, specially as a beginner. This will allow you to BUILD MUSCLE FASTER by helping you target your muscles properly and avoid injuries (meaning you can stay consistent long term).

Using perfect form can even help you “lift more weight” aka move through harder progressions faster or go up in weight if you decide to lift weights along with your calisthenics training later on.

It can also help improve balance and stability, which are important for overall fitness and athleticism, as well as maintaining proper alignment of the spine and joints, which can help to prevent pain and injury (as said before).

Warm Up Routine

30 day calisthenics workout plan no equipment

A proper warm up is crucial before working out, specially for your joint when doing calisthenics as it helps prepare your body for the workout ahead as well as maximize the amount of force you perform with.

Warming up increases blood flow to the muscles, which helps bring nutrients to your muscles and helps them use energy more efficiently and effectively. It also helps alleviate tightness, allowing you to perform with a better range of motion, which will help you perform exercises with better form and maximize results.

A proper warm up should include a combination of light cardio and dynamic stretching, focusing on the specific muscles and joints you will be working during your calisthenics workout. Not warming up properly can lead to muscle strains, pulls or tears and decrease the intensity and effectiveness of your workout.

Here’s an example of a 7-8 minute warm up for this calisthenics workout (will also be included in the PDF download below).

Free Download: Beginner Calisthenics Workout Plan PDF No Equipment

Here’s the exact workout you will be following to start building muscle.

You can download the “beginner calisthenics workout plan pdf no equipment” below or you can view the workout just on this page.

*IMPORTANT – You can click on the exercise names below and inside the pdf to view how to perform each exercise.





8-12 Reps

3 Sets

2 Minutes

10-15 Reps

(do 10-15 reps for each leg when doing lunges)

3 Sets

2 Minutes

30-60 seconds

3 Sets

2 Minutes

Beginner Calisthenics Workout Plan PDF No Equipment

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Exercise Demonstrations

*Note: Instead of boxes or benches you can use chairs, the edge of a bed, tables, etc.

Incline Push Ups​


Knee Push Ups

knee push up form top

Standard Push Ups

Standard Push Up Top
Standard Push Up Bottom

Australian Pull Ups (with rings or chairs)​

Australian Pull Up Bottom
Australian Pull Up Top
Australian Pull Ups Between Chairs
Australian Pull Ups with rings

Reverse Superman

Sliding Lat Pulldown (Pull yourself up using straight arms)

Bench Dips (bend at knees)

Bent Knee Bench Dips

Bench Dips (keep legs straight)

Bench Dips (Straight Legs)

Chest Dips (with chairs or kitchen corner)​

free calisthenics workout plan pdf

Bodyweight Box Squats

Bodyweight Box Squat Top
Bodyweight Box Squat Bottom

Air Squats


calisthenics workout no equipment plan
calisthenics workout no equipment plan

Incline Straight Arm Plank

Incline Straigt Arm Plank

Straight Arm Plank

Elbow Plank

And don't forget, download your free beginner calisthenics workout plan PDF now!

Beginner Calisthenics Workout Plan PDF No Equipment
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