How To Start A Calisthenics Workout For Men: Step-By-Step Plan

Once you’ve leapt into the world of calisthenics, you may be curious to know some answers. Like, is this workout suitable for everyone? Is there an age or gender restriction that I should know about?

You may search for calisthenics workouts for men over 50. However, the thing about calisthenics is that it is suitable for all. It doesn’t matter if you’ve never exercised before. 

You can still engage in calisthenics and witness the wonders unfold in your mental and physical well-being. It’s a powerful way to get a sculpted and lean look. This training method develops functional strength by training your body to control its own weight. 

Consistent practice sharpens muscle definition while promoting fat loss (1).

Men, in particular, find calisthenics effective for building:

• A broad chest
• Stronger arms
• The coveted V-shaped torso.

There’s no need to rely on heavy gym equipment or join intense training sessions. 

You can still get the muscles to flaunt around. 

This article covers all that one should know about calisthenics for men, and building their muscles with the old-school training method:

What Are Ideal Calisthenics Workouts For Men?

The best calisthenics workouts for men focus on building strength, muscle definition, and functional performance without the need for heavy weights.

Since calisthenics relies on body weight, it’s ideal for men who want results without always needing to visit the gym. If you’re aiming for a body with a stronger chest, broader shoulders, or powerful legs, these exercises can create a balanced physique and improve your overall endurance (2).

Some of the most effective exercises to suit full-body calisthenics workouts for men include:

• Pull-Ups: Often considered a staple for upper-body strength, targeting your back, biceps, and grip (3).
• Push-Ups (variations like diamond or archer push-ups): May help build a stronger chest, shoulders, and arms (4).
• Dips: Can be considered helpful for triceps and chest definition (5).
• Squats: May help develop lower-body power and explosive strength (6).
• Planks: Can help sculpt the core and improve stability (7).

For those short on time or equipment, calisthenics workouts for men at home can be just as effective. Simple moves like push-ups, squats, planks, and lunges target major muscle groups and help build strength without any gear.

Celebrities like Jason Statham and Frank Grillo are raising the bar when it comes to calisthenics. Statham often incorporates bodyweight and functional training into his routines, focusing on explosive strength and mobility. Meanwhile, Grillo is a big advocate of bodyweight training for building a lean, fighter’s physique.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

If you’re a beginner who’s looking for clues about calisthenics, here’s a 3-day routine that can be a good starting calisthenics workout plan for men:

Day 1: Push Focus (Chest, Shoulders, Triceps)

• Incline Push-Ups (on a chair/bench): 3 sets at RPE 7-8
• Regular Push-Ups: 3 sets at RPE 7-8
• Bench Dips (using a chair): 3 sets at RPE 7-8
• Plank Hold: Go until you reach RPE 7-8 (just before failure)

Day 2: Pull & Core Focus (Back, Biceps, Abs)

(If you have a pull-up bar, that’s great. If not, substitute with inverted rows under a sturdy table.)

• Negative Pull-Ups: 3 sets at RPE 7-8
• Inverted Rows (under a table): 3 sets at RPE 7-8
• Hanging Knee Raises: 3 sets at RPE 7-8 (or seated knee-tucks/sit-ups if no bar)
• Side Plank: Hold until you feel RPE 7-8

Day 3: Legs & Core Focus (Quads, Hamstrings, Glutes, Abs)

• Bodyweight Squats: 3 sets at RPE 7-8
• Lunges (each leg): 3 sets at RPE 7-8
• Glute Bridges: 3 sets at RPE 7-8
• Mountain Climbers: 3 rounds, stopping at RPE 7-8

Tips for Progress: First, focus on maintaining a clean form rather than chasing high reps. 

As you become stronger, aim to push to an RPE 9 on the last set to test your limits. 

Progress comes from adding more reps, increasing hold times, or transitioning to more complex variations (such as diamond push-ups, jump squats, or full pull-ups).

And don’t forget to catch your breath: a solid 60-90 seconds of rest between sets will keep your energy up and your form on point.

Read more: Beginner Calisthenics Moves: A Complete Guide to Getting Started

Why Are Calisthenics Guys So Lean?

We often admire the calisthenics athletes for their lean, sculpted physiques, and that’s no accident. A calisthenics workout for men builds around functional strength and full-body movements that naturally shape the body without adding unnecessary bulk. 

Exercises like pull-ups, dips, squats, and push-ups are compound moves that engage multiple muscle groups at once. This muscle engagement helps to build balanced strength and promote efficient muscle activation and a streamlined look (8). 

Since most exercises require strong core engagement, men who train in calisthenics may also develop toned abs and greater stability.

Another reason why men’s calisthenics workout routines lead to a lean build is their high intensity. Many bodyweight exercises double as cardio, such as burpees, mountain climbers, and jump squats. 

These moves are metabolically demanding, burning a significant number of calories while boosting endurance. The combination of aerobic and resistance training raises energy expenditure during and even after workouts. This increased energy expenditure can accelerate fat loss and contribute to a defined physique (9).

Calisthenics also emphasizes bodyweight mastery. Training to control one’s own weight requires developing relative strength, which can naturally result in lean muscle mass (2). This bodyweight mastery is why calisthenics practitioners tend to look strong, athletic, and agile. Pair this with clean eating habits, mindful nutrition, and an active lifestyle. The results speak for themselves.

To get better at calisthenics, body composition matters a lot. 

The workouts themselves don’t magically burn fat, but progressing to tougher moves like muscle-ups or planches usually means carrying less extra weight. In other words, the sport naturally pushes you to stay lean, since being lighter often makes advanced skills more achievable.

Finally, aesthetics play a significant role. The calisthenics community often strives for advanced skills, such as handstands, muscle-ups, or the human flag. These moves require a strong yet lightweight frame, pushing athletes to stay lean while enhancing their definition.

Can You Get Ripped Just Doing Calisthenics?

Yes. Calisthenics can help you achieve a ripped physique with the right training approach and proper nutrition. The secret to a well-defined physique lies in building muscle while reducing body fat, and calisthenics can do both.

Here’s why calisthenics works so well for achieving a ripped look:

• Engages Multiple Muscle Groups: Bodyweight exercises like push-ups, pull-ups, and squats activate several muscles at once. This engagement may lead to greater muscle tone and definition (8).
• Boosts Fat Loss Through Intensity: Many calisthenics workouts involve high-intensity moves. These can help burn calories efficiently and reduce excess body fat.
• Improves Muscle Definition: Combining strength and functional training can also enhance muscle shape, making definition more noticeable as fat decreases  (9).

That said, training alone won’t get you all the way there. Nutrition is key if you want to see ripped results:

• Prioritize Protein: Aim for about 1.6 to 2.2 grams of protein per kilogram of body weight per day to repair and build lean muscle (10).
• Control Calories: A slight deficit usually means eating around 250-500 calories less than your daily maintenance level (11).
• Choose Nutrient-Dense Foods: Whole foods, lean proteins, complex carbs, and healthy fats fuel performance and recovery (12).

When you pair a consistent men’s calisthenics workout routine with proper nutrition, you’re setting yourself up for the shredded, lean physique most men aim for. 

A 2025 meta-analysis of 43 randomized controlled trials (including over 3,000 participants) found that calisthenics outperformed other forms of exercise, such as aerobic training, HIIT, resistance, and combined modalities (13). 

It’s essential to note that this review utilized BMI, which doesn’t account for muscle mass; for instance, if you gained the same amount of muscle as you lost fat, your BMI would remain the same. Regardless, a lower BMI is associated with better health and is a good indicator of body composition.

What Gives Faster Results, Gym Or Calisthenics?

The answer depends on what kind of results you’re aiming for. 

Both gym training and calisthenics can transform your body, but they work differently and deliver results at varying speeds, depending on your goals.

• If your goal is pure muscle size, traditional weight training in the gym often delivers quicker results (14). In the gym, you can progressively overload muscles with heavier weights.
• If your goal is a lean, athletic, and functional physique, calisthenics can get you there faster since it emphasizes full-body strength, mobility, and fat loss through dynamic, bodyweight movements.

What Are Some Explosive Calisthenics Workouts For Men?

Explosive calisthenics is all about speed, power, and control. Here are some effective explosive calisthenics workouts for men with simple steps to perform each one:

Clap Push-Ups

1. Start in a standard push-up position.
2. Lower your chest toward the floor.
3. Push up explosively so your hands leave the ground.
4. Clap your hands quickly before landing back in push-up position.

Jump Squats

1. Stand with feet shoulder-width apart.
2. Lower into a squat until your thighs are parallel to the ground.
3. Drive upward explosively and jump as high as possible.
4. Land softly and go straight into the next rep.

Burpees with a Jump

1. Start standing with feet shoulder-width apart.
2. Drop into a squat, place your hands on the floor, and kick your feet back into a plank.
3. Do a push-up, then jump your feet back toward your hands.
4. Explode upward into a jump with arms overhead.

Tuck Jumps

1. Stand tall with feet hip-width apart.
2. Bend your knees slightly and jump straight up.
3. Tuck your knees toward your chest while in the air.
4. Land lightly and reset before the next jump.

Explosive Pull-Ups (Chest-to-Bar)

1. Grip a pull-up bar with hands slightly wider than shoulder-width.
2. Hang with arms fully extended.
3. Pull upward as explosively as possible, aiming to get your chest to the bar.
4. Lower down with control and repeat.

Box Jumps (using a sturdy box or platform)

1. Stand facing the box with feet shoulder-width apart.
2. Bend your knees and swing your arms back.
3. Jump explosively, landing with both feet softly on the box.
4. Step down carefully and repeat.

Jumping Lunges

1. Start in a lunge position with one foot forward and the other back.
2. Lower your body until both knees are at about 90 degrees.
3. Jump up explosively, switching legs mid-air.
4. Land in a lunge with the opposite leg forward and repeat.

Pro Tip for Beginners: Start slow with controlled reps and focus on landing softly to protect your joints. You can add more sets, reps, or advanced variations as your strength improves, like muscle-up progressions or handstand push-up jumps.

Read more: Calisthenics Workout for Back: 8 Exercises for a Strong and Powerful Back

How Long Should A Calisthenics Workout Be?

The length of a calisthenics workout depends on your fitness level, goals, and the time you can realistically commit. 

In general:

• Beginners: 20-30 minutes is enough to build a solid foundation, focusing on basic moves such as push-ups, squats, planks, and pull-ups.
• Intermediate to Advanced: 45-60 minutes is ideal for including more sets, more complex variations, and skills such as handstands or muscle-ups.
• Explosive/High-Intensity Training: 25-40 minutes works best since short bursts of powerful movements are more effective and easier to recover from.
• Skill Practice: 15-20 minutes focused on form, balance, and control, often done separately from main workouts.

A good rule of thumb is to focus on quality over duration. It’s better to train intensely with proper form for 30 minutes than to drag out a low-effort session for over an hour.

What Should I Eat During Calisthenics?

Since calisthenics demands strength, endurance, and recovery, the right foods will help you perform better and see results faster. Some foods to include in your diet are:

• Proteins: Chicken, turkey, eggs, fish, tofu, beans, Greek yogurt
• Carbs: Brown rice, quinoa, oats, whole-grain bread, sweet potatoes
• Fats: Avocados, nuts, seeds, olive oil, fatty fish
• Fruits: Bananas, berries, apples, oranges
• Vegetables: Spinach, broccoli, kale, carrots
• Hydration: Water, coconut water, electrolyte drinks
• Pre-Workout Snacks: Banana with peanut butter, oats with berries, protein shake
• Post-Workout Meals: Chicken with rice, eggs with whole-grain toast, salmon with quinoa

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Remember to balance your meal portions. A good rule of thumb is to eat around 14-16 calories per pound of body weight per day to maintain, then reduce by 250-500 calories if your goal is fat loss. For example, a 170-pound man would keep roughly 2,400-2,700 calories and aim for 1,900-2,200 calories when cutting.

Within that, aim for:

• Protein: 1.6-2.2 g per kilogram of body weight daily (about 110–150 g for most men).
• Carbs: 45-55% of calories, focusing on whole grains, fruits, and vegetables for energy.
• Fats: 25-30% of total calories, prioritizing healthy sources like olive oil, nuts, and avocado.

This balance ensures you’re eating enough to fuel workouts and recovery while keeping calories in check for a leaner build.

Frequently Asked Questions

• What does a calisthenics body look like?

Calisthenics athletes usually have strong shoulders, a solid core, and toned arms. Their bodies support movement, balance, and control.

• What is the first skill you should learn in calisthenics?

Start with the pull-up. It’s the gateway move that builds back and arm strength while teaching you how to control your bodyweight. After perfecting the pull-ups, progressions like muscle-ups and front levers become much more realistic.

• Can I mix calisthenics and weightlifting?

Of course, yes! Plenty of athletes do both. Calisthenics can give you control, mobility, and endurance. Meanwhile, weights may add raw strength and help target specific muscles.

• Should I do calisthenics or weights first?

Choose a workout that aligns with your primary goal. To master skills and bodyweight control, start with calisthenics. If building raw strength and size is the plan, begin with weights and save calisthenics for later.

Keep in mind that if you are larger or haven’t lifted in a while, calisthenics can be strenuous when you first start, as you can’t adjust the loads.

The Bottom Line

When it comes to a lean and defined body, there are no shortcuts. 

Most consider calisthenics an effective way for men to build strength. 

The fact that you’re not bound to equipment or space just makes it even more convenient. All you need is strength, a will, and the right training platform (read: BetterMe) to get started. When done right, you’ll likely witness the fundamental transformation coming your way!

At the end of the day, whether you choose calisthenics, weights, or a mix of both, the key is staying consistent and pushing yourself a little further each time.