Here’s an example of what one week of calisthenics training might look like at the beginner-to-intermediate level.

This sample week includes:

✅ 2 Push Days

✅ 2 Pull Days

✅ 2 Core + Cardio Days

✅ 1 Rest + Stretching Day

This structure balances skill work, strength development, mobility, and recovery—giving you a solid foundation to build lean muscle, improve control, and get in amazing shape using just your bodyweight.

EXAMPLE WEEK CALISTHENICS PLAN – BASICS LEVEL

Schedule:

• Monday – Push
• Tuesday – Pull
• Wednesday – Cardio + Core
• Thursday – Rest + Stretching
• Friday – Push
• Saturday – Pull
• Sunday – Cardio + Core

MONDAY: PUSH

Wrist Mobility & Activation