5 Day Calisthenics Workout Plan for Strength and Endurance

Calisthenics is one of the most powerful and accessible forms of training. Whether you want to build strength, increase endurance, or improve flexibility, you don’t need expensive gym equipment to get results. With just your body weight and a structured plan, you can create an effective and sustainable fitness routine. This 5 day calisthenics workout plan is designed for beginners and intermediate fitness enthusiasts who want to push their limits, burn fat, and develop a functional body. Each day targets different muscle groups while incorporating mobility and core training to keep you balanced and injury-free.

5 Day Calisthenics Workout Plan for Functional Fitness & Fat Loss

Calisthenics is about more than just push-ups and pull-ups. It’s a holistic training approach that improves strength, coordination, and body control. A 5 day split is perfect because it allows you to:

• Target all major muscle groups throughout the week.
• Recover properly with structured rest and mobility.
• Burn calories efficiently by combining strength and cardio elements.
• Improve functional strength useful for everyday activities.
• Train consistently without long, overwhelming sessions.

By sticking to this plan, you’ll create a weekly rhythm that enhances progress while keeping workouts fresh and engaging.

Structure of the 5 Day Calisthenics Workout Plan

Each day will focus on a specific theme:

• Day 1 – Upper Body Push (Chest, Shoulders, Triceps)
• Day 2 – Lower Body Strength (Legs and Glutes)
• Day 3 – Core & Stability
• Day 4 – Upper Body Pull (Back and Biceps)
• Day 5 – Full Body Conditioning & Cardio

Every workout includes:

1. Warm-Up (5–10 minutes): Dynamic stretches, mobility drills, and light cardio.
2. Main Workout (25–35 minutes): Bodyweight exercises structured into sets and reps.
3. Cool Down (5–10 minutes): Static stretches and deep breathing for recovery.

Day 1: Upper Body Push 5 Day Calisthenics Workout

This day emphasizes pushing strength for the chest, shoulders, and triceps.

Warm-Up

• Arm circles (30 seconds each direction)
• Wall push-ups (15 reps)
• Shoulder rotations with band (if available)

Workout

• Standard Push-Ups – 4 sets of 12–15 reps
• Incline Push-Ups (hands elevated) – 3 sets of 12 reps
• Pike Push-Ups – 3 sets of 8–12 reps
• Diamond Push-Ups – 3 sets of 10–12 reps
• Dips (using parallel bars or sturdy surface) – 3 sets of 8–10 reps

Cool Down

• Chest stretch against a wall
• Triceps overhead stretch
• Shoulder stretch across the body

This workout develops pressing strength and muscular endurance, making it easier to transition into advanced moves like handstand push-ups.

Day 2: Lower Body Strength 5 Day Calisthenics Workout

Lower body calisthenics focuses on quads, hamstrings, glutes, and calves without needing heavy weights.

Warm-Up

• Leg swings (forward/backward and side-to-side, 10 each)
• Bodyweight squats (15 reps)
• Hip circles (30 seconds)

Workout

• Bodyweight Squats – 4 sets of 20 reps
• Bulgarian Split Squats – 3 sets of 10 reps each leg
• Lunges (walking or stationary) – 3 sets of 12 steps each side
• Glute Bridges – 3 sets of 15 reps
• Calf Raises – 4 sets of 20 reps

Cool Down

• Hamstring stretch (standing or seated)
• Quad stretch (standing pull)
• Glute stretch (lying figure-four position)

This workout enhances balance, power, and lower body strength, making your legs more explosive and athletic.

Day 3: Core & Stability 5 Day Calisthenics Workout

The core is essential for posture, balance, and strength. This day is dedicated entirely to abs, obliques, and stabilizing muscles.

Warm-Up

• Cat-cow stretch (5 cycles)
• Bird-dogs (10 per side)
• Side-to-side torso twists (20 reps)

Workout

• Plank Hold – 3 sets of 45–60 seconds
• Side Plank (each side) – 3 sets of 30–45 seconds
• Hanging Knee Raises (or lying leg raises) – 3 sets of 12 reps
• Mountain Climbers – 3 sets of 30 seconds
• Russian Twists – 3 sets of 20 reps (10 per side)

Cool Down

• Cobra stretch for abs
• Seated forward fold
• Side bends for obliques

By strengthening your core, you’ll improve performance in every other calisthenics move while reducing your risk of injury.

Day 4: Upper Body Pull Workout 5 Day Calisthenics Workout

Pulling strength develops the back, biceps, and grip power. Even without equipment, you can use pull-up bars or resistance bands to make this effective.

Warm-Up

• Arm swings (20 reps)
• Scapular pull-ups (5–10 reps if bar available)
• Band pull-aparts (if available)

Workout

• Pull-Ups or Assisted Pull-Ups – 4 sets of 6–10 reps
• Chin-Ups – 3 sets of 6–10 reps
• Australian Rows (bodyweight rows using low bar/table) – 3 sets of 12 reps
• Towel Curls (wrap towel over bar and pull) – 3 sets of 8–10 reps
• Reverse Snow Angels (on floor) – 3 sets of 12 reps

Cool Down

• Lat stretch (hands overhead against wall)
• Bicep wall stretch
• Child’s pose

This session strengthens your back and arms while laying the foundation for advanced moves like muscle-ups.

Day 5: Full Body Conditioning & Cardio Calisthenics Workout

The final day brings everything together with a high-energy, fat-burning workout.

Warm-Up

• Jumping jacks (1 minute)
• High knees (30 seconds)
• Arm and leg mobility drills

Workout (Circuit Style – 4 Rounds)

• Burpees – 12 reps
• Push-Ups – 12 reps
• Bodyweight Squats – 20 reps
• Mountain Climbers – 30 seconds
• Plank to Shoulder Taps – 12 reps each side

Rest 60–90 seconds between rounds.

Cool Down

• Full body stretch flow (5 minutes)
• Deep breathing exercises

This workout improves cardiovascular fitness, endurance, and muscle conditioning. It’s also an excellent calorie burner.

Tips for Success with This 5 Day Calisthenics Workout Plan

1. Prioritize Form Over Reps

Performing exercises with proper technique is more important than pushing out high numbers. This prevents injuries and ensures muscle activation.

2. Progress Gradually

Start with easier variations if you’re a beginner. For example, knee push-ups instead of standard push-ups or assisted pull-ups instead of full pull-ups.

3. Nutrition Matters

Pair your workouts with a balanced diet high in protein, whole grains, and vegetables to support recovery and muscle growth.

4. Rest & Recovery

Although this is a 5-day plan, make sure to sleep well and take active rest days with light walking or yoga.

5. Track Your Progress

Keep a workout journal. Note your reps, sets, and any improvements in form or endurance.

Benefits of Following a 5 Day Calisthenics Workout Program

1. Increased Strength – Build pushing and pulling power without weights.
2. Improved Endurance – Conditioning circuits push your cardiovascular limits.
3. Better Mobility – Dynamic warm-ups and cool-downs enhance flexibility.
4. Fat Loss & Toning – Calisthenics combines cardio and strength for effective calorie burn.
5. Functional Fitness – Movements mimic real-life actions, improving overall body control.

Who Can Use This 5 Day Calisthenics Workout Plan?

• Beginners who want to ease into strength training.
• Intermediate trainees looking for a consistent weekly structure.
• People with limited equipment or no access to a gym.
• Anyone aiming for functional strength and endurance.

This 5 day calisthenics workout plan provides a structured, efficient, and progressive approach to fitness. By dedicating each day to specific muscle groups while incorporating core and conditioning, you’ll develop a balanced physique and improve functional performance.

The beauty of calisthenics is its flexibility—you can train anywhere, anytime, without equipment. Stick to this program consistently, and in just a few weeks, you’ll notice improvements in strength, endurance, and overall body control.

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