5-Day Calisthenics Workout Plan for Beginners

Calisthenics workouts are a great way to improve strength, flexibility, and overall fitness. They involve using your own body weight as resistance and can be performed anywhere without any equipment (1). If you’re new to calisthenics or are just getting back into working out after a break, it’s important to have a structured plan in place.

Having a structured workout plan helps you progress faster and will keep you motivated and consistent. It also ensures that you’re targeting all the major muscle groups and not neglecting any areas.

In this 5-day calisthenics workout plan, we’ll cover a range of exercises to target different muscle groups and help you build a strong foundation for future progress.

What Is a 5-Day Calisthenics Workout Plan?

A 5-day calisthenics workout plan is a specific routine that involves 5 days of training, with rest days in between. The 5 days are generally split into different muscle groups or movement patterns to ensure balanced and effective training.

For beginners, it’s important to start slow and gradually increase the intensity and difficulty of the exercises. This will help prevent injury and allow your body to adapt to the new movements. As you progress, you can add more challenging exercises and incorporate variations to keep your body challenged.

A 5-day calisthenics workout no equipment may look like this:

Day 1: Full Body

Warm-up (5-10 minutes)

• Jumping jacks: 2 minutes
• Arm circles: 1 minute each direction
• Leg swings: 1 minute each leg

Workout

1. Push-ups: 3 sets of 10 reps
2. Squats: 3 sets of 15 reps
3. Plank: 3 sets of 30 seconds
4. Mountain climbers: 3 sets of 20 reps (10 each leg)
5. Burpees: 3 sets of 10 reps

Cool-down (5-10 minutes)

• Forward fold stretch: 1 minute
• Child’s pose: 1 minute
• Quad stretch: 1 minute each leg

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Day 2: Upper Body

Warm-up (5-10 minutes)

• Arm swings: 1 minute
• Shoulder rolls: 1 minute each direction
• High knees: 2 minutes

Workout

1. Incline push-ups (hands on a chair or bench): 3 sets of 12 reps
2. Tricep dips (using a chair): 3 sets of 10 reps
3. Pike push-ups: 3 sets of 8 reps
4. Plank shoulder taps: 3 sets of 20 reps (10 each shoulder)
5. Superman: 3 sets of 15 reps

Cool-down (5-10 minutes)

• Cross-body shoulder stretch: 1 minute each arm
• Tricep stretch: 1 minute each arm
• Cat-cow stretch: 1 minute

Day 3: Lower Body

Warm-up (5-10 minutes)

• Marching in place: 2 minutes
• Hip circles: 1 minute each direction
• Bodyweight lunges: 1 minute

Workout

1. Lunges: 3 sets of 12 reps each leg
2. Glute bridges: 3 sets of 15 reps
3. Calf raises: 3 sets of 20 reps
4. Wall sit: 3 sets of 30 seconds
5. Side lunges: 3 sets of 10 reps each side

Cool-down (5-10 minutes)

• Hamstring stretch: 1 minute each leg
• Figure four stretch: 1 minute each leg
• Butterfly stretch: 1 minute

Day 4: Core

Warm-up (5-10 minutes)

• Torso twists: 1 minute
• Standing side bends: 1 minute each side
• Jumping jacks: 2 minutes

Workout

1. Crunches: 3 sets of 15 reps
2. Leg raises: 3 sets of 12 reps
3. Russian twists: 3 sets of 20 reps (10 each side)
4. Bicycle crunches: 3 sets of 20 reps (10 each side)
5. Hollow body hold: 3 sets of 20 seconds

Cool-down (5-10 minutes)

• Cobra stretch: 1 minute
• Child’s pose: 1 minute
• Seated forward fold: 1 minute

Day 5: Active Recovery

Warm-up (5-10 minutes)

• Light jogging in place: 2 minutes
• Arm circles: 1 minute each direction
• Leg swings: 1 minute each leg

Workout

1. Gentle yoga flow (Sun Salutation): 10 minutes
2. Walking or light jogging: 20 minutes
3. Dynamic stretching: 10 minutes

Cool-down (5-10 minutes)

• Deep breathing exercises: 2 minutes
• Neck stretches: 1 minute each side
• Full body stretch: 1 minute

Read more: Calisthenics Workout for Mass: How to Use Body Weight Exercises

How Many Days a Week Should I Do Calisthenics?

The ideal frequency for a calisthenics workout plan is 3-4 days per week. This allows for enough rest and recovery time in between workouts to prevent overtraining and injury.

However, it’s important to listen to your body and adjust the frequency accordingly. If you feel excessively sore or fatigued, take an extra rest day or two before you resume your workouts. On the other hand, if you feel you can handle more, you can add an extra day of training or increase the intensity of your existing workouts.

Is a 5-Day Split Too Much?

A 5-day split may sound like a lot, especially for beginners. However, it’s important to remember that calisthenics workouts are highly customizable and can be adjusted to suit your individual needs and abilities.

If you find that 5 days is too much for you initially, you can start with a 3- or 4-day split and gradually add more rest days as needed. The key is to listen to your body and make adjustments accordingly.

What Is Overtraining in Calisthenics?

Overtraining in calisthenics occurs when an individual trains too frequently or with excessive intensity without allowing adequate time for recovery. Symptoms of overtraining can include:

• Chronic Fatigue

Chronic fatigue is a common sign of overtraining, characterized by a persistent feeling of tiredness that doesn’t improve with rest (2). This can make it difficult to perform daily activities, let alone complete a workout. 

To recognize chronic fatigue, you should monitor your energy levels throughout the day. If you feel constantly drained, it may be time to scale back your training intensity or take a few days off.

• Decreased Performance

A noticeable decline in athletic performance, such as reduced strength, endurance, or agility, can be a symptom of overtraining (3). You may find yourself struggling with exercises that were previously manageable.

• Addressing Decreased Performance:

1. Keep a workout journal to track your performance and identify any downward trends.
2. Take a break from intense activities and focus on low-impact exercises such as yoga or stretching.
3. Re-evaluate your training plan to make sure it includes progressive overload and adequate rest.

• Increased Risk of Injury

Overtraining increases the likelihood of injuries such as sprains, strains, and stress fractures. This is due to the constant stress placed on muscles, tendons, and joints without sufficient recovery time (4).

• Addressing Increased Risk of Injury:

1. Warm up properly before each workout and cool down afterward.
2. Pay attention to any aches or pains and address them promptly with rest, ice, or professional treatment if necessary.
3. Integrate strength training and flexibility exercises into your routine to improve your overall resilience.

• Mental Burnout

Mental burnout is a state of emotional and mental exhaustion that is caused by prolonged stress and overtraining. It can lead to a lack of motivation, anxiety, and even depression (5).

• Addressing Mental Burnout:

1. Take regular mental health breaks and engage in activities that you find relaxing.
2. Practice mindfulness or meditation to manage your stress levels.
3. Set realistic goals and remind yourself of the progress you’ve made to stay motivated.

• Persistent Muscle Soreness

While muscle soreness is normal after a workout, persistent soreness lasting for several days can be a sign of overtraining (6). This indicates that your muscles aren’t recovering adequately between sessions.

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• Addressing Persistent Muscle Soreness:

1. Incorporate active recovery days, such as light walking or stretching, to promote muscle healing.
2. Use foam rollers or massage tools to relieve muscle tension.
3. Ensure you consume enough protein to support muscle repair.

• Frequent Illness

Overtraining can weaken your immune system, which can make you more susceptible to colds, flu, and other infections (6). If you find yourself falling ill more often, this may be due to overtraining.

• Addressing Frequent Illness:

1. Prioritize sleep and stress management techniques to boost your immune system.
2. Take a break from intense training if you’re feeling unwell.
3. Maintain a balanced diet that is rich in vitamins and minerals to support immune function.

• Irritability

Heightened irritability and mood swings can occur when your body is under constant stress from overtraining. This emotional instability can affect your personal and professional life.

• Addressing Irritability:

1. Monitor your emotional responses and try to understand any triggers that are related to your training.
2. Ensure you’re not neglecting social interactions and hobbies that bring you joy.
3. Consider consulting a mental health professional if irritability persists.

• Difficulty Sleeping

Overtraining can disrupt your sleep patterns, leading to difficulties falling asleep or staying asleep (7). Poor sleep further hampers recovery and exacerbates other symptoms of overtraining (8).

Read more: Crawling Exercises: Enhance Your Core Strength and Mobility with These Moves

• Addressing Difficulty Sleeping:

1. Establish a regular sleep routine and create a calming pre-bedtime environment.
2. Avoid intense workouts close to bedtime as this can elevate adrenaline levels.
3. Limit caffeine and screen time in the evening to improve sleep quality.

Frequently Asked Questions

• Is calisthenics twice a week enough?

While the recommended frequency for calisthenics training is 3-5 times a week, it’s possible to see progress with just 2 days of training. The key is to make those sessions count by incorporating compound movements and progressively challenging exercises.

• Will calisthenics get you ripped?

Calisthenics can definitely contribute to a ripped physique due to its emphasis on body weight movements that engage multiple muscle groups (9). However, it’s important to also maintain a balanced diet and incorporate strength training and cardio for optimal results.

• Is it OK to do a calisthenics workout every day?

No. Doing too much calisthenics can lead to overtraining and cause various symptoms, as previously discussed in this article. It’s important to have rest days and listen to your body’s signals for adequate recovery. If you wish to train daily, take advantage of active recovery workouts that are low-impact and low-intensity. Your body needs rest in order to see improvements over time. 

• How do you know if you're overtraining?

Some signs of overtraining include chronic fatigue, decreased performance, increased risk of injury, mental burnout, persistent muscle soreness, frequent illness, irritability, and difficulty sleeping (5). Pay attention to these symptoms and make adjustments to your training plan accordingly.

• Is overtraining reversible?

Yes, overtraining is reversible with proper rest, nutrition, and adjustments to your training plan (10). It’s important to listen to your body and make necessary changes before the symptoms become severe. Consulting a professional trainer or doctor can also help you create a more effective and sustainable training routine.

• Is 5 times a week overtraining?

5 times a week may be considered overtraining for some individuals, while others may find it manageable. It’s ultimately dependent on an individual’s fitness level, recovery capacity, and intensity of workouts. 

It’s important to pay attention to your body’s responses and adjust accordingly. However, if you’re experiencing any of the symptoms of overtraining that have been mentioned in this article, it may be best to reduce the frequency or intensity of your workouts.

The Bottom Line

A 5-day-a-week calisthenics training program can be effective for building strength and muscle, but it’s important to balance it with adequate rest and recovery. Paying attention to your body’s signals and making necessary adjustments can help prevent overtraining and any associated symptoms. Remember to prioritize sleep, nutrition, and stress management as they’re all essential components of a successful training plan. Consult a professional trainer or doctor if you’re experiencing persistent symptoms despite making adjustments on your own.