90 Day Calisthenics Workout for Beginners (Exercise Steps Included)

A lot can happen in 90 days. You could go from a complete beginner to a calisthenics pro and see major changes in your body. That said, like any workout program, following the right steps is crucial for success.

In this guide, we will outline a 90 day calisthenics workout plan for beginners that includes step-by-step instructions on how to perform each exercise. Whether you’re new to fitness or just starting out with calisthenics, this program can  help you build strength, improve mobility and flexibility, and sculpt your muscles.

What Is The Best 90 Day Calisthenics Workout?

This beginner-friendly 90-day calisthenics workout plan will help you master and improve the six foundational movement patterns: push, pull, squat, hinge, lunge, and carry. Each phase progressively builds on the previous one, ensuring manageable progression throughout the program.

Week 1

1. Push: Push-Ups

• Steps: Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, keeping your elbows close to your body. Push back up to the starting position. 
• Reps: 3 sets of 5-10 reps

2. Pull: Assisted Pull-Ups (using a pull-up bar with feet on the ground for support) 

• Steps: Grasp the pull-up bar with an overhand grip. Keep your body straight and engage your core as you pull yourself up until your chin is above the bar. By using a stool or a sturdy chair, you can start this movement closer to the bar. This will reduce the distance that you have to pull and can make it easier than a traditional pull up. It will also reduce the distance that you have to lower yourself down. 
• Reps: 3 sets of 3-5 reps

3. Squat: Bodyweight Squats

• Steps: Stand with feet shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest up and knees tracking over your toes. Stand back up to the starting position. 
• Reps: 3 sets of 10-15 reps

4. Hinge: Glute Bridges

• Steps: Lie on your back with knees bent and feet flat on the floor. Press through your heels, lift your hips towards the ceiling, squeezing your glutes at the top, then lower back down. 
• Reps: 3 sets of 10-15 reps

5. Lunge: Static Lunges

• Steps: Stand upright, take a step forward with one leg, and lower your hips until both knees are at about 90-degree angles. Push back to the starting position and switch legs. 
• Reps: 3 sets of 5-10 reps per leg

6. Carry: Farmer’s Carry (optional: using any manageable weights like water bottles) 

• Steps: Stand tall with weights in both hands at your sides. Walk for a set distance, maintaining good posture and engaged core. 
• Duration: 3 sets of 30 seconds

Week 2

Continue performing the same exercises from Week 1, gradually increasing reps as your strength improves. Focus on maintaining form before increasing intensity.

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Weeks 3-4

Continue performing the same exercises from Week 1, gradually increasing reps as your strength improves.

As you progress through Weeks 3 and 4, it’s essential to be mindful of your form. If you’re struggling to maintain proper technique, consider reducing the number of repetitions until you feel comfortable. After completing these four weeks, you will be well-prepared to move on to the next phase of your calisthenics journey.

Read more: 5-Day Calisthenics Workout Plan for Beginners

Next Phase: Building Strength and Endurance (Weeks 5-8)

As you transition into the next phase of your calisthenics journey, the focus shifts towards building strength and endurance while incorporating more challenging variations of the foundational movement patterns. 

This four-week program will introduce new exercises, increase the intensity of your workouts, and further enhance your fitness level.

Week 5

1. Push: Decline Push-Ups

• Steps: Place your feet on an elevated surface while maintaining a plank position with your elbows fully extended. Lower your chest towards the ground, then push back up to the starting position. 
• Reps: 3 sets of 5-10 reps

2. Pull: Negative Pull-Ups

• Steps: Jump or use a stool/chair to step up to the top of the pull-up position, then slowly lower yourself to a full hang, taking 3-5 seconds to descend. You will want to control the downward portion of this movement as much as possible. The more you are able to slow it down, the harder it will be! 
• Reps: 3 sets of 3-5 reps

3. Squat: Jump Squats

• Steps: Perform a bodyweight squat and explode upwards into a jump. Land softly and immediately lower back into the squat position. 
• Reps: 3 sets of 8-12 reps

4. Hinge: Single-Leg Glute Bridges

• Steps: Lie on your back with one knee bent and the other leg extended straight. Press through the heel of the bent leg to lift your hips while keeping the extended leg in line with your body. 
• Reps: 3 sets of 8-10 reps per leg

5. Lunge: Walking Lunges

• Steps: Take a step forward into a lunge and repeat, alternating legs as you walk forward. 
• Reps: 3 sets of 10-12 reps per leg

6. Carry: Suitcase Carry (using one weight) 

• Steps: Hold a weight in one hand, stand tall, and walk for a set distance while maintaining good posture. Focus on holding your core and keeping your shoulders level. The arm with the weight in it will actively try to pull your body down to that side. You want to attempt to prevent this pulling sensation and keep your body upright. 
• Duration: 3 sets of 30 seconds

Weeks 6-8

Continue progressing with the new exercises introduced in Week 5, focusing on increasing both repetitions and exercise intensity as you become more comfortable. Consistently refine your technique and ensure proper form throughout this phase, as you’ll be preparing to integrate even more advanced calisthenics movements in the next stage of your workout plan.

Final Phase: Advanced Calisthenics Training (Weeks 9-12)

The final phase of this beginner’s workout plan will challenge your strength, endurance, and agility as you incorporate more complex calisthenics movements. This four-week program is designed to push your limits and help you achieve new fitness goals.

Week 9

1. Push: Archer Push-Ups

• Steps: Start in a regular push-up position, then move one hand out towards the side while keeping the other arm straight. Lower yourself towards the floor while keeping your elbow close to your body, then push back up to the starting position. 
• Reps: 3 sets of 5-8 reps per arm

2. Pull: Regular Pull-Ups

• Steps: Grasp the pull-up bar with an overhand grip and pull yourself up until your chin is above the bar. Lower back down to a full hang. Remember to control both portions of this exercise. Think of those negative pull ups, you will want to continue to slowly control the lowering phase. 
• Reps: 3 sets of 3-5 reps

3. Squat: Pistol Squats (using a bench or chair for support) 

• Steps: Stand on one leg with your arms extended in front of you, then lower into a squat position while keeping your non-standing leg elevated. Push back up to the starting position using only your standing leg. 
• Reps: 3 sets of 5-8 reps per leg

4. Hinge: Nordic Curls (using a resistance band or partner assistance) 

• Steps: Kneel on the floor with your feet held down by a partner or anchored by a resistance band. As you slowly  lower yourself towards the ground until you can no longer control the descent, your hamstrings will be lengthening in order to keep this control. Once you get closer to the floor, contract your hamstrings to pull yourself back up. 
• Reps: 3 sets of 5-8 reps

5. Lunge: Curtsy Lunges

• Steps: Stand with feet shoulder-width apart and take a big step diagonally behind you, into a lunge position while keeping your hips square. Push back up to the starting position and repeat on the other side. 
• Reps: 3 sets of 8-10 reps per leg

6. Carry: Waiter’s Walk (using a kettlebell or dumbbell overhead) 

• Steps: Hold a weight overhead with one arm, then walk for a set distance while maintaining good posture and control. With the weight overhead, your body will need to work to prevent the weight from falling forward, backwards, or to the sides. Focus on keeping the body tight with your core engaged and walking slow. 
• Duration: 3 sets of 30 seconds per arm

Weeks 10-12

Consistently challenge yourself by increasing the difficulty, repetitions, and intensity of each exercise in this final phase. Remember to prioritize proper form and technique as you progress through these advanced movements.

How to Get in Shape in 90 Days?

To begin your 90-day journey to better fitness, it’s crucial to set clear, achievable goals. Consider what “getting in shape” means to you personally. Is it about losing a specific amount of weight, building muscle, improving endurance, or enhancing overall health? 

For example, you might aim to lose 10 pounds, complete a 5K run, or lift a certain weight. Write down your goals and break them into smaller, manageable milestones.

Step 1: Creating a Workout Plan

• Strength Training

Incorporate strength training exercises to build muscle and boost metabolism (1). A good rule of thumb for beginners is to focus  on compound movements that work multiple muscle groups:

Schedule at least 3-4 strength training sessions per week, allowing a day of rest between sessions for recovery (2).

• Cardiovascular Exercise

Cardio is essential for heart health and burning calories (3). Choose activities you enjoy to keep motivated:

• Running or Jogging: Start with 20-minute sessions, gradually increasing to 40 minutes.
• Cycling: Ride for at least 30 minutes, incorporating intervals of higher intensity.
• Swimming: Swim laps for 30 minutes, mixing different strokes.

Aim for at least 150 minutes of moderate aerobic exercise per week, or 75 minutes of vigorous activity (4).

• Flexibility and Recovery

Incorporate flexibility exercises to enhance movement and prevent injury (5):

• Yoga: Practice a 20-minute routine three times a week.
• Stretching: Dedicate 10 minutes to full-body stretching after workouts.

Step 2: Focusing on Nutrition

• Balanced Diet

A balanced diet fuels your fitness journey (6). This is arguably the most important aspect of any weight loss or weight gain journey. A healthy diet is going to help you see long term results. 

• Lean Proteins: Include chicken, fish, beans, and tofu in your meals.
• Whole Grains: Opt for brown rice, quinoa, and whole-wheat products.
• Fruits and Vegetables: Fill half your plate with a variety of colorful produce.

• Hydration

Stay hydrated by drinking at least 8 glasses of water daily. Increase intake before, during, and after workouts or in hot weather (7).

• Portion Control

Use smaller plates to help manage portion sizes and avoid mindless eating. Pay attention to hunger cues and stop eating when you feel satisfied. We are all unique individuals and for that reason each of us requires different levels of calorie intake each day. Find the appropriate amount of calories that you need to consume based on your fitness goals.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

Step 3: Tracking Your Progress

Document your journey to stay motivated and informed:

• Workout Log: Record exercises, repetitions, and weights used.
• Food Diary: Note meals and snacks to identify eating patterns.
• Progress Photos: Take weekly photos to visually track changes.

Use fitness apps to monitor progress and adjust your plan as needed.

Step 4: Ensuring Rest and Recovery

Rest is vital for muscle repair and overall well being (8):

• Sleep: Aim for 7-9 hours of quality sleep each night.
• Rest Days: Include at least one full rest day per week, or engage in light activities like walking or gentle yoga.

Step 5: Maintaining Consistency

Consistency is the cornerstone of success:

• Routine: Establish a workout schedule that fits your lifestyle.
• Accountability: Partner with a friend or join a fitness group for support.
• Motivation: Revisit your goals regularly and celebrate achievements, no matter how small.

Can You Get Fit with Just Calisthenics?

You can get fit with just calisthenics. It involves using your own body weight for resistance, which can effectively build strength, improve flexibility, and enhance cardiovascular fitness (9) (10).

Calisthenics:

Builds Functional Strength 

Calisthenics exercises are designed to replicate natural movements, which significantly enhance your functional strength and coordination. By focusing on compound movements, calisthenics helps you build a strong foundation that applies to daily activities, sports, and other physical endeavors (10).

Increases Flexibility and Balance

Many calisthenics exercises, like the archer push up and curtsy lunge, inherently require a good degree of balance and flexibility (11). Regular practice not only improves these aspects but also contributes to better posture, reduced risk of injury, and enhanced overall physical performance.

Doesn’t Require Equipment

One of the biggest advantages of calisthenics is its accessibility; you can perform these exercises anywhere, whether at home, in a park, or while traveling. This makes it an ideal fitness solution for those who lack gym access or prefer a minimalist approach to working out.

A pull up bar, or resistance bands, can add variety and challenge to your calisthenics routine, but they’re not necessary to get started.

Is Scalable for All Levels

Calisthenics is highly adaptable, catering to beginners and advanced athletes alike. Exercises can be modified or intensified to match your fitness level, ensuring continual progress and challenge as you grow stronger and more skilled.

Improves Cardiovascular Health:

Engaging in high-intensity calisthenics routines elevates your heart rate, offering benefits similar to traditional cardio workouts. Over time, this can lead to improved cardiovascular health, greater endurance, and better overall fitness (12).

Can Calisthenics Replace a Gym?

Calisthenics can effectively replace a gym for those seeking functional strength, flexibility, and overall fitness. However, if your goals include significant muscle hypertrophy or you enjoy the variety and social aspects of a gym, you might want to incorporate both into your routine.

We say this because of a few reasons:

• Muscle Hypertrophy: While calisthenics can help you build muscle especially if you have a low fitness level, it may not provide enough resistance for significant hypertrophy for more experienced individuals. Adding weights and resistance bands can increase the intensity of your workouts and aid in muscle growth. Muscle hypertrophy comes from progressive overload. This is done by increasing the weight, sets or reps of an exercise over time. Calisthenics exercises are traditionally done with your body weight so this makes it more challenging to increase the weight in comparison to being at a gym where you just need to pick up a heavier dumbbell.
• Variety: The gym offers a range of equipment and classes, providing diversity in your workouts. This can be beneficial for both physical and mental stimulation, preventing boredom and plateaus.
• Social Support: Some people enjoy the social aspect of going to a gym, which can be motivating.

Ultimately, it’s up to personal preference and individual goals whether calisthenics alone is suitable or if supplementing with the gym is necessary.

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

How Long Does It Take to Transform Your Body with Calisthenics?

Noticeable changes can occur within 8 to 12 weeks if you follow a structured routine and maintain a balanced diet that aligns with your goals. Here’s what to expect:

Initial Phase (Weeks 1-4)

• Adaptation: Your body will start adapting to new movements, improving coordination and technique.
• Strength Gains: Initial strength improvements as your muscles learn to work more efficiently.

Intermediate Phase (Weeks 5-8)

• Visible Changes: You may start noticing changes in muscle tone and overall fitness.
• Increased Endurance: Improved stamina and ability to perform more repetitions or longer sessions.

Advanced Phase (Weeks 9-12)

• Significant Transformation: More pronounced muscle definition and strength.
• Enhanced Performance: Better performance in exercises and daily activities.

Consistency, proper nutrition, and adequate rest are key to achieving these results. Adjusting the intensity and variety of exercises can also help continue progress beyond the initial transformation period.

Is It Ok to Do Full Body Calisthenics Everyday?

It is not recommended to do full body calisthenics every day. Your muscles need time to rest and recover between workouts, especially when performing high-intensity exercises.

While calisthenics does not involve weightlifting, it still puts a significant strain on your muscles and joints. Doing the same movements every day, without allowing for adequate recovery can lead to overuse injuries and hinder progress (13).

It’s important to have at least one rest day per week and to vary your exercises throughout the week, targeting different muscle groups each day. This allows for proper recovery while still challenging your body in new ways.

Incorporating other forms of exercise, such as cardio or yoga, on rest days can also aid in overall fitness and recovery. Listen to your body and make adjustments as needed to prevent burnout or injury.

This guide – Daily Calisthenics Routine details how to set up an everyday bodyweight workout that will show results.

Frequently Asked Questions

• Can I Start Calisthenics At 35?

35 is as good an age as any to start calisthenics. It’s never too late to improve your fitness and reap the benefits of bodyweight training. Provided you are in good health and have no significant injuries or mobility issues, you can begin calisthenics at any age.

• Is Calisthenics Better Than Weights?

It’s not a matter of which is better, but rather understanding the different benefits and uses of each. Calisthenics focuses on functional strength and mobility using your body weight (9), while weightlifting typically targets specific muscles for hypertrophy (14).

Calisthenics can be an excellent foundation for overall fitness and athleticism, while weights can aid in muscle growth and targeting specific areas. Both have their place in a well-rounded fitness routine.

• Is Calisthenics 3 Days a Week Enough?

Yes, calisthenics 3 days a week can be enough to see progress and maintain fitness. The key is to have structured workouts that target different muscle groups each day and allow for proper rest and recovery in between.

It’s also essential to continue challenging yourself by adjusting the intensity or exercises as needed. Consistency over time is what leads to progress, so it’s better to stick with 3 days a week consistently rather than overexerting yourself with more frequent workouts.

Check out our, Calisthenics Workout Plan for Beginners guide to get you started.

• Can I Get Ripped In 3 Months?

It is possible to see significant muscle definition and strength gains within 3 months, depending on your starting point and level of commitment. However, it’s essential to have realistic expectations and understand that progress takes time.

Consistent calisthenics workouts coupled with a balanced diet can lead to noticeable changes within three months. But continued effort and proper nutrition are necessary for maintaining these results long-term. Remember to listen to your body, rest when needed, and make adjustments as you go along your fitness journey. 

To learn more, check out our previous publication – Lose 30 Pounds in 3 Months.

The Botton Line

Calisthenics is a highly effective way to get fit and transform your body, with the added benefits of convenience, scalability, and variety. While it may not fully replace a gym for everyone, incorporating calisthenics into your routine can provide significant improvements in strength, flexibility, and cardiovascular health. 

A good routine, proper nutrition, and rest are key to achieving your desired results. Remember to listen to your body and make adjustments as needed for sustained progress and enjoyment of this form of exercise.