KING OF CALISTHENICS
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Intermediate
Program Duration
6 weeks
Days Per Week
3 days/week
Time Per Workout
30-45 mins
Equipment Required
No Equipment
Target Gender
Other
Description
The "King of Calisthenics Workout" is a comprehensive 6-week bodyweight exercise plan designed to help beginners build lean muscle without requiring any specialized equipment. With a focus on calisthenics, this program is perfect for those who prefer bodyweight training. The program progresses from basic to intermediate levels over the course of 6 weeks.
Key Benefits
Build Lean Muscle: The program is designed to promote muscle growth using bodyweight exercises.
Progressive Workouts: It starts with basic exercises and gradually progresses to intermediate levels.
Minimal Equipment: Requires no equipment other than your body, making it accessible for all.
Time-Efficient: Each workout lasts 30-45 minutes, making it easy to incorporate into your routine.
Total Body Workouts: Targets various muscle groups for a well-rounded fitness routine.
Perform 3x a Week , 60 second rest time between sets
Basic Bodyweight Workout
| Exercise | Sets | Reps |
| Superset : push-ups and pull-ups | 2-4 | 10-20 |
| Superset: parallel bar dips and inverted row | 2-4 | 10-20 |
| Superset: prisoner squat and forward static lunges | 2-4 | 10-20 |
| Superset: step-up and single leg calf raise | 2-4 | 10-20 |
| Tri-set: lying leg raise, floor crunch and plank | 2-4 | 10-20 |
Intermediate Bodyweight Workout
| Exercise | Sets | Reps |
| Superset: 3 way push-ups and chest to bar push-ups | 3-5 | 10-15 |
| Superset: feet elevated inverted row and burpees | 3-5 | 10-15 |
| Superset: pike press and jumping jacks | 3-5 | 10-15 |
| Superset: Bulgarian split squat and reverse lunges | 3-5 | 10-15 |
| Superset: box jumps and sled drag-push/pull or sprint intervals | 3-5 | 10-15 |
| Tri-set: hanging leg raise, 3-way plank and jump rope or mountain climbers | 3-5 | 10-15 |
