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4-Week Calisthenics Program

Complete workout plan with progressive difficulty across four weeks

Program Overview
This program is designed for full-body calisthenics training using minimal equipment

Training Frequency

3 days per week (e.g., Monday, Wednesday, Friday)

Equipment Needed

Bodyweight, 8kg dumbbells, yoga mat, sturdy chair

Duration

4 weeks with progressive difficulty

Workout Structure

Upper Body, Lower Body, Full Body Circuit each week

Start Training
Warm-Up Protocol (Before Every Session)
Perform for 5-10 minutes
1

Arm circles

20 each direction

2

Leg swings

15 each leg

3

Bodyweight squats

15

4

Inchworms

10

5

Cat-cow stretches

10

6

Jumping jacks

30 seconds

7

Light jogging in place

30 seconds

Week 1
Foundation Building
Focus on establishing proper form and building baseline strength

Rest period: 60-90 seconds between sets

Week 2
Intensity Increase
Increase volume and intensity with more dumbbell work

Rest period: 45-60 seconds between sets

Week 3
Advanced Progressions
Introduce challenging variations with reduced rest periods

Rest period: 30-45 seconds between sets

Week 4
Peak Performance
High volume with intensity - maintain form while pushing limits

Rest period: 20-30 seconds between sets

Cool-Down Protocol (After Every Session)
Perform for 5-10 minutes
1

Child's pose

30 seconds

2

Downward dog

30 seconds

3

Quad stretch

30 seconds each leg

4

Hamstring stretch

30 seconds each leg

5

Chest stretch

30 seconds

6

Shoulder stretch

30 seconds each arm

7

Spinal twist

30 seconds each side