4 Week Bodyweight Workout Program for Strength and Fat Loss

If you’re looking to build strength, improve mobility, and get lean — all without a gym — then calisthenics is the perfect workout style for you. This 4-week calisthenics workouts program is designed to deliver results using only your bodyweight. Whether you’re a beginner or returning to fitness, this plan progressively builds full-body strength, balance, and endurance through functional, scalable movements.

4 Week Calisthenics Workout Program Build Strength & Burn Fat

Calisthenics is a form of resistance training that uses bodyweight exercises to improve strength, flexibility, coordination, and balance. Unlike traditional weightlifting, calisthenics doesn’t rely on external equipment. Exercises like push-ups, squats, planks, and pull-ups form the foundation of a calisthenics program.

Benefits of 4 Week Calisthenics Program

• No Equipment Needed – You can train anytime, anywhere.
• Improves Functional Strength – Builds strength for real-life movements.
• Enhances Body Control – Improves coordination, mobility, and flexibility.
• Supports Fat Loss – Engages multiple muscle groups, raising your heart rate.
• Scalable for All Levels – Adjust reps, tempo, and progressions for beginners to advanced.

4-Week Calisthenics Workouts Program Overview

This program includes four progressive weeks of full-body calisthenics workouts, focusing on foundational movements that increase in difficulty and volume each week. You’ll train five days per week (three strength-focused, two mobility or cardio sessions), with weekends reserved for active recovery or rest.

Weekly Breakdown:

• Day 1: Upper Body Strength
• Day 2: Lower Body Strength
• Day 3: Mobility & Core Stability
• Day 4: Full Body Circuit
• Day 5: Cardio & Core
• Day 6-7: Active Recovery / Rest

Let’s dive into each week and what you’ll be doing.

Week 1: Foundation Phase 4 Week Calisthenics Program

The goal this week is to learn proper form, activate core muscles, and improve full-body mobility.

Day 1 – Upper Body Strength

• Push-ups – 3 sets of 10-15
• Incline Push-ups – 3 sets of 12
• Negative Pull-ups (use assistance if needed) – 3 sets of 5
• Forearm Plank – 3 sets of 30 seconds
• Arm Circles – 2 sets of 30 seconds (forward & reverse)

2 – Lower Body Strength 4 Week Calisthenics Program

• Bodyweight Squats – 3 sets of 15
• Glute Bridges – 3 sets of 12
• Step-ups (onto a bench or step) – 3 sets of 10 each leg
• Wall Sit – 2 sets of 30 seconds
• Calf Raises – 3 sets of 15

3 – Mobility & Core

• Cat-Cow Stretch – 3 sets of 10
• Downward Dog to Cobra – 2 sets of 6 reps
• Bird-Dog – 3 sets of 8 each side
• Dead Bug – 2 sets of 10
• Side Plank – 2 sets of 20 seconds each side

4 – Full Body Circuit 4 Week Calisthenics Program

Complete 3 rounds:

• Jumping Jacks – 30 seconds
• Push-ups – 10 reps
• Bodyweight Squats – 15 reps
• Forearm Plank – 30 seconds
• High Knees – 30 seconds

5 – Light Cardio & Core

• Jog or brisk walk – 20-30 minutes
• Leg Raises – 3 sets of 10
• Mountain Climbers – 3 sets of 20 seconds
• Seated Knee Tucks – 3 sets of 10
• Plank – 3 sets of 30 seconds

Week 2: Strength & Stability 4 Week Calisthenics Program

We increase volume and intensity while introducing controlled eccentric (lowering) phases.

Day 1 – Upper Body Strength

• Push-ups – 4 sets of 12
• Eccentric Pull-ups – 3 sets of 5 (lower slowly 5 seconds)
• Wall Walks (start at your level) – 2 sets of 3
• Shoulder Taps – 3 sets of 10 each side
• Plank Shoulder Reach – 3 sets of 10

2 – Lower Body Strength

• Bulgarian Split Squats – 3 sets of 8 per leg
• Glute Bridges – 4 sets of 15
• Single-Leg Calf Raises – 3 sets of 10 per leg
• Step-ups – 4 sets of 12 reps
• Wall Sit – 3 sets of 45 seconds

3 – Mobility & Core 4 Week Calisthenics Program

• Hip Flexor Stretch – 30 seconds each side
• Spinal Twists – 2 sets of 10
• Hollow Hold – 3 sets of 20 seconds
• Superman Hold – 3 sets of 20 seconds
• Side Plank – 3 sets of 30 seconds per side

4 – Full Body HIIT

3 rounds for time:

• Burpees – 10 reps
• Push-ups – 10 reps
• Squats – 15 reps
• Plank Jacks – 30 seconds
• Jump Lunges – 10 each leg

5 – Cardio & Core Burn

• 20-minute walk/run intervals
• Flutter Kicks – 3 sets of 20
• Leg Raises – 3 sets of 12
• Russian Twists – 3 sets of 20
• Plank to Push-up – 3 sets of 8

Week 3: Power & Control 4 Week Calisthenics Program

Now that your body is adapting, we focus on improving control, increasing tempo, and building explosive strength.

Day 1 – Upper Body Power

• Decline Push-ups – 4 sets of 8
• Archer Push-ups – 3 sets of 6
• Assisted Pull-ups or Band Pulls – 4 sets of 6
• Dive Bomber Push-ups – 3 sets of 6
• Plank to Side Plank – 3 sets of 5 each side

2 – Lower Body Power

• Jump Squats – 3 sets of 10
• Bulgarian Split Squats – 3 sets of 10
• Glute March – 3 sets of 12
• Wall Sit – 2 sets of 60 seconds
• Step-ups – 3 sets of 15

3 – Mobility & Stability

• Dynamic Hip Swings – 2 sets of 15
• Arm Circles – 2 sets of 30 seconds
• Hollow Hold with Arm Reach – 3 sets of 15 seconds
• Bird-Dog with Hold – 2 sets of 8 each side
• Dead Bug – 2 sets of 10 reps

4 – Full Body Calisthenics AMRAP (As Many Rounds As Possible – 15 Minutes)

• 5 Push-ups
• 10 Squats
• 15 Sit-ups
• 10 Jumping Lunges
• 20 Mountain Climbers

5 – Core & Cardio Challenge

• Jump Rope or Jog – 20 minutes
• V-Ups – 3 sets of 10
• Plank Taps – 3 sets of 20
• Side Plank Leg Raise – 2 sets of 8 each
• Slow Mountain Climbers – 3 sets of 30 seconds

Week 4: Performance Peak

This final week pushes your limits and preps you for continued calisthenics progress.

Day 1 – Strength Challenge

• Push-ups Max Reps – 3 sets
• Pull-ups or Rows – 3 sets to failure
• Wall Walks – 4 reps
• Handstand Holds (against wall) – 3 sets of 10-15 seconds
• Forearm Plank – 3 sets of 60 seconds

2 – Lower Body Burnout

• Jump Squats – 3 sets of 15
• Pistol Squats (to box if needed) – 3 sets of 5 per leg
• Glute Bridge March – 3 sets of 12
• Step-ups – 3 sets of 20
• Wall Sit – Max Time x 2 rounds

3 – Active Mobility & Core Strength

• Yoga Flow – 20 minutes
• Hollow Rock – 3 sets of 20 seconds
• Superman Hold – 3 sets of 30 seconds
• Side Plank Reach-Throughs – 3 sets of 10 each
• Reverse Crunch – 3 sets of 12

4 – Full Body Challenge Circuit

3 Rounds for Time:

• 10 Burpees
• 20 Push-ups
• 30 Bodyweight Squats
• 20 Jumping Lunges
• 30 Mountain Climbers
• 10 Leg Raises
  Rest 1 minute between rounds.

5 – Final Core Blast & Cardio

• Jog/Run – 25-30 minutes
• Bicycle Crunches – 3 sets of 20
• Sit-ups – 3 sets of 15
• Plank Hold – 90 seconds
• Flutter Kicks – 3 sets of 30 seconds

Tips for Success During This 4-Week Calisthenics Program

1. Focus on Form Over Reps

Prioritize proper technique to prevent injury and build real strength.

2. Progress Slowly

Use regressions or advanced variations based on your current ability level.

3. Stay Consistent

Aim to complete at least 4–5 workout days each week for maximum results.

4. Stay Hydrated & Eat Clean

Fuel your body with nutrient-rich foods and adequate water for performance and recovery.

5. Track Your Progress

Log reps, sets, and hold durations to measure improvements week over week.

What’s Next After 4 Weeks?

After completing this 4-week calisthenics program, your foundation is solid. From here, you can:

• Start incorporating advanced calisthenics like muscle-ups, pistol squats, and handstands.
• Add resistance bands or weighted vests to increase difficulty.
• Begin skill-specific goals like pull-up mastery or planche progressions.
• Transition into hybrid training combining calisthenics with cardio or weights.

Calisthenics for Life

The beauty of calisthenics lies in its simplicity and effectiveness. In just four weeks, this program helps you build strength, endurance, and confidence without needing fancy gym equipment. Whether your goal is to burn fat, gain lean muscle, or increase mobility, calisthenics is a lifelong tool for fitness success.

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