4 Week Calisthenics Workout Plan to Build Strength & Endurance

Calisthenics has surged in popularity for good reason—this bodyweight-based training builds strength, endurance, and mobility without the need for expensive equipment or gym memberships. Whether you’re a beginner or looking to take your bodyweight fitness to the next level, this 4-week calisthenics workout plan offers a structured path toward full-body transformation.

In this guide, you’ll get everything you need to master the basics and progress week-by-week using only your body weight. Let’s dive into the benefits, structure, and full weekly calisthenics routine to help you get started.

Why Choose Calisthenics for a 4-Week Workout Plan?

Calisthenics workouts use natural body movements like pushing, pulling, squatting, and jumping to increase muscle strength, improve cardiovascular health, and enhance flexibility. Here’s why a 4-week calisthenics plan is ideal:

• No Equipment Required: Train anytime, anywhere.
• Functional Strength Gains: Develop strength that carries over to real-world activities.
• Fat Loss and Muscle Definition: Burn calories while sculpting lean muscle.
• Improved Mobility: Many exercises increase joint range of motion and stability.
• Progressive Overload Friendly: You can advance by increasing reps, intensity, or time under tension.

This 4-week bodyweight program will include scalable progressions, ensuring that even beginners can follow along and advanced athletes stay challenged.

How the 4-Week Calisthenics Workout Program Is Structured

Each week is designed with three full-body training days, one core-focused day, and one optional mobility or skill day (like handstands or L-sits). You’ll work through progressive variations of basic bodyweight exercises like push-ups, squats, lunges, dips, and pull-ups (or alternatives).

Weekly Schedule Overview

Day	Focus
Monday	Full Body Strength (Push Focus)
Tuesday	Rest or Active Recovery
Wednesday	Full Body Strength (Pull Focus)
Thursday	Core & Stability Training
Friday	Full Body Strength (Leg Focus)
Saturday	Optional Skill Day / Mobility
Sunday	Rest and Recovery

Week 1: Building the Foundation 4 Week Calisthenics Workout

The first week is about mastering proper form and building the foundational strength needed for advanced calisthenics.

Day 1 – Push-Focused Full Body

• Jumping Jacks – 3 min (warm-up)
• Incline Push-Ups – 3 sets of 12
• Bodyweight Squats – 3 sets of 15
• Wall Plank Hold – 3 sets of 30 sec
• Glute Bridges – 3 sets of 20
• Stretch: Chest and shoulders – 5 min

2 – Rest or Light Stretching

Try yoga or foam rolling for active recovery.

3 – Pull-Focused Full Body

• Arm Circles – 3 min (warm-up)
• Negative Bodyweight Rows (under table or TRX) – 3 sets of 6
• Hollow Body Hold – 3 sets of 20 sec
• Step-Back Lunges – 3 sets of 10 per leg
• Dead Hangs (from pull-up bar or doorframe) – 3 sets of 10 sec
• Stretch: Upper back and hips – 5 min

4 – Core & Stability

• Bird-Dogs – 3 sets of 10 per side
• Lying Leg Raises – 3 sets of 12
• Side Planks – 3 sets of 30 sec per side
• Glute March – 3 sets of 15
• Supine Toe Taps – 3 sets of 20
• Stretch: Hamstrings and lower back

5 – Leg Strength & Balance

• Bodyweight Squats – 4 sets of 15
• Wall Sit – 3 sets of 30 sec
• Calf Raises – 3 sets of 20
• Reverse Lunges – 3 sets of 10 per leg
• Single-Leg Glute Bridge – 2 sets of 8 per leg

6 – Optional Skill Practice

Practice:

• Crow Pose
• Assisted Handstands against a wall
• Active flexibility (leg swings, deep squats)

7 – Rest

Take a break to allow muscles to recover and grow.

Week 2: Adding Volume and Control 4 Week Calisthenics Workout

In the second week, increase repetitions and time under tension. Focus on slow, controlled movement.

Day 1 – Push-Focused Full Body

• Incline Push-Ups – 4 sets of 15
• Wide-Grip Push-Ups – 3 sets of 10
• Glute Bridges with Pause – 3 sets of 15
• Bodyweight Squats – 3 sets of 20
• Plank to Down Dog – 3 sets of 10

2 – Rest or Yoga

Foam roll calves, hamstrings, and lats.

3 – Pull-Focused Full Body

• Negative Bodyweight Rows – 3 sets of 8
• Dead Hangs – 3 sets of 20 sec
• Superman Hold – 3 sets of 30 sec
• Reverse Step Lunges – 3 sets of 12 per leg
• Elevated Rows (use rings or doorframe) – 3 sets of 6

4 – Core & Stability

• Dead Bug – 3 sets of 10
• Russian Twists (no weight) – 3 sets of 15
• Leg Raises – 3 sets of 15
• Side Planks with Reach – 3 sets of 10
• Wall Climbers – 2 sets of 8

5 – Lower Body Focus

• Split Squats – 3 sets of 10 per leg
• Calf Raises (slow tempo) – 3 sets of 20
• Wall Sit Hold – 3 sets of 45 sec
• Side-Lying Hip Raises – 3 sets of 15
• Glute Bridge March – 3 sets of 10 per leg

6 – Skill or Mobility

Practice:

• L-sits (on floor or parallettes)
• Wall handstands or frog stand
• Hip mobility drills

7 – Rest

Hydrate and track your progress.

Week 3: Strength Meets Endurance 4 Week Calisthenics Workout

Week three introduces supersets to build endurance while challenging your strength.

Day 1 – Push Supersets

Superset 1:

• Standard Push-Ups – 4 sets of 10
• Glute Bridges – 4 sets of 15

Superset 2:

• Incline Push-Ups – 4 sets of 12
• Jump Squats – 4 sets of 8

Finisher:

• Plank Shoulder Taps – 3 sets of 30 sec

2 – Recovery

Try dynamic stretching or a light 20-minute walk.

3 – Pull Supersets

Superset 1:

• Negative Rows – 4 sets of 6
• Bird-Dogs – 4 sets of 10 per side

Superset 2:

• Dead Hangs – 3 sets of 30 sec
• Hollow Hold – 3 sets of 20 sec

4 – Core Conditioning

• V-Ups – 3 sets of 10
• Lying Leg Raises – 3 sets of 15
• Side Plank Dips – 3 sets of 10
• Seated Knee Tucks – 3 sets of 20

5 – Leg Power

• Bulgarian Split Squats – 3 sets of 8 per leg
• Jump Lunges – 3 sets of 10
• Calf Raise Isometric Hold – 3 sets of 30 sec
• Deep Bodyweight Squats – 3 sets of 20

6 – Skill & Flexibility

Challenge:

• Wall-supported handstands
• Mobility flow for hips and thoracic spine
• Practice crow pose to tripod transitions

7 – Rest

Take a full break or go for a recovery walk.

Week 4: Peak Performance 4 Week Calisthenics Workout

The final week of the calisthenics plan combines intensity and skill. Push yourself, but prioritize form.

Day 1 – Full-Body Challenge

Circuit (3 rounds):

• Standard Push-Ups – 15 reps
• Air Squats – 20 reps
• Glute Bridge March – 10 per side
• High Knees – 30 sec
• Plank – 45 sec

2 – Recovery

Use this time to focus on foam rolling or hip mobility work.

3 – Pull & Core Combo

• Inverted Rows – 3 sets of 8
• Superman Pulls – 3 sets of 10
• Lying Leg Raises – 3 sets of 20
• Dead Hangs – 3 sets of 30 sec

Finisher:

• Hollow Hold – 3 rounds of 20 sec

4 – Core Mastery

• L-Sit Progressions – 3 sets of 10 sec
• V-Sits – 3 sets of 12
• Wall Plank Walks – 2 sets of 10 steps
• Side Plank Reach Unders – 3 sets of 10

5 – Lower Body Burnout

• Bulgarian Split Squats – 3 sets of 12
• Wall Sit Hold – 1 min x 3
• Jump Squats – 3 sets of 10
• Calf Raises – 3 sets of 20

6 – Final Skill Day

Test:

• Freestanding handstand attempt
• Crow pose hold
• Max push-ups in 2 minutes
• Max squat reps in 1 minute

Day 7 – Reflection & Rest

Stretch, hydrate, and reflect on how far you’ve come. Consider taking progress photos or writing down improvements in reps, holds, or control.

Tips to Maximize Your 4 Week Calisthenics Workout Plan

• Consistency is key: Stick to the schedule and avoid skipping workouts.
• Track your progress: Record reps, sets, or hold durations weekly.
• Warm up and cool down: Always prepare your joints and muscles.
• Fuel properly: Eat nutrient-dense foods to support recovery and energy.
• Scale as needed: Modify exercises to match your fitness level.

What Happens After 4 Week Calisthenics Workout?

After completing this 4-week calisthenics workout plan, you’ll have stronger muscles, better endurance, and improved control over your body. Many people use this as a launchpad for more advanced calisthenics training like muscle-ups, handstands, and front levers.

Keep progressing by increasing intensity or incorporating resistance bands and rings. The possibilities are endless when training with your body as the tool.