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7-Day Calisthenics Program

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422 views

7-Day Calisthenics Program

Uploaded by

5fqpz856jf
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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7-day calisthenics program.

Weekly Calisthenics Program

Frequency: 7 days a week


Duration: About 45-60 minutes per session
1 rep every Sunday( to everything that isn’t stretching or Saturday and Sunday)

Monday Day 1: Upper Body Strength

1. Push-ups: 4 sets of 22 reps


2. Pike Push-ups: 3 sets of 19 reps
3. Dips (using chairs): 3 sets of 22 reps
4. Inverted Rows (using a sturdy table): 3 sets of 19 reps
5. Plank Shoulder Taps: 3 sets of 47 taps
6. Diamond Push-ups: 3 sets of 17 reps

Tuesday Day 2: Lower Body Strength

1. Squats: 4 sets of 27 reps


2. Lunges: 3 sets of 19 reps per leg
3. Bulgarian Split Squats (using a chair): 3 sets of 17 reps per leg
4. Calf Raises: 4 sets of 26 reps
5. Glute Bridges: 3 sets of 22 reps
6. Wall Sit: 3 sets of 1 minutes

Wednesday Day 3: Endurance and Mobility

1. Burpees: 3 sets of 22 reps


2. High Knees: 3 sets of 2 m
3. Mountain Climbers: 3 sets of 2 m
4. Dynamic Stretches: 10minutes (leg swings, arm circles, torso twists, etc.)
5. Static Stretching: 10 minutes (focus on all major muscle groups)

Thursday Day 4: Upper Body Strength

1. Decline Push-ups (feet elevated on a chair): 4 sets of 19 reps


2. Pike Push-up: 3 sets of 19 reps
3. Dips (using chairs): 3 sets of 22 reps
4. Superman Exercise: 3 sets of 18 reps
5. Side Plank: 2 sets of 1m 20s per side
Friday Day 5: Lower Body Strength and Core

1. Pistol Squat Progression: 3 sets of 15 reps per leg (use support if needed)
2. Step-Ups (using a chair): 3 sets of 17 reps per leg
3. Side Lunges: 3 sets of 19reps per leg
4. Russian Twists: 3 sets of 47
5. Leg Raises: 3 sets of 22 reps

Saturday Day 6: Active Recovery and Mobility

1. Yoga Flow: 20-30 minutes (focus on flexibility and relaxation)


2. Foam Rolling or Self-Massage: 10 minutes (target sore muscles)
3. Light Cardio: 15-20 minutes (walking, easy jogging, or cycling)
4. Dynamic and Static Stretching: 10 minutes each

Sunday Day 7: Full Body Conditioning

1. Circuit (repeat 3 times):


• Burpees: 10 reps
• Push-ups: 15 reps
• Squats: 20 reps
• Plank: 1 minute
• Jumping Jacks: 1 minute
2. Core Finisher:
• Plank: 1 minute
• Leg Raises: 15 reps
• Bicycle Crunches: 20 reps (10 each side)

3. Cool Down and Stretching: 10 minutes

Tips for Success

• Warm-up: Always start with a 5-10 minute warm-up (light cardio and dynamic
stretches).
• Form: Focus on maintaining proper form to avoid injuries.
• Nutrition: Eat a balanced diet with sufficient protein to support muscle growth.

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