If you want a simple but effective 30 minute a day workout calisthenics plan that works you should definitely try this one.
I’ve used it many times and it has helped me build more muscle and strength. Here’s everything you need to know about it in order to get the same results as mine.
What you will learn
- The 7-Day Workout Plan (How to structure it Step-By-Step)
- How to do all the exercises (And get results)
- How to make sure to progress with your workouts (Do this one thing)
The 7-Day Workout Plan (How to structure it)
What works best for me and a lot of people is splitting your workouts into 3 days – Back, Chest and arms and legs. Then aim to train each group 2 times per week if possible and rest 2 days (48 hours) after each workout to maximize muscle growth and recover properly. [1]
But because we all have different work schedules and are busy with different free hours and days I’m going to give you 2 workout plan variations I have used.
Step 1: Pick a Workout Schedule (or create yourself one)
Feel free to pick one or adapt one depending on your free time and rest days.
Calisthenics Workout 1:
- Monday: Chest and arms
- Tuesday: Back
- Wednesday: Legs
- Thursday: Rest Day
- Friday: Chest and arms
- Saturday: Back
- Sunday: Legs
Calisthenics Workout 2:
- Monday: Chest and arms
- Tuesday: Back and Legs
- Wednesday: Rest Day
- Thursday: Chest and arms
- Friday: Back and Legs
- Saturday: Learn advanced moves
- Sunday: Rest Day
Step 2: Pick The Exercises (3 or 4 per category)
After you have picked a workout plan (or you have created your own) it’s time to pick 3-4 exercises per category.
Example: 3 exercises for back, 4 exercises for chest and arms and 4 exercises for legs
Here are all the exercises you can use in each category. If you don’t know how to do any of them correctly simply type its name in Google and Youtube and take a look.
Chest and arms (Exercises)
- Push-ups (with close hands together) – for triceps
- Push-ups (normal)
- Push-ups (wide)
- Dips (normal)
- Dips with elevated legs
- Diamond push-ups
- Handstand push-ups
- Push-up static hold
- Superman push-ups
- Elbow push-ups
- Push-ups with elevated legs
- Chin-Ups
- Pull-Ups
Back (Exercises)
- Pull-ups (wide grip)
- Pull-ups (normal grip)
- Pull-ups (hands close together)
- Chin ups (normal)
- Chin ups (hands close together)
- Horizontal pull-ups (with normal grip)
- Horizontal pull-ups (with reverse grip)
- Around the world pull ups
- One arm pull-ups
- One arm pull-ups (with other hand holding the first one)
- Muscle ups
Legs (Exercises)
- Bodyweight squats
- Explosive bodyweight squats (with jumps)
- One leg squat (you can hold on something if you have bad balance)
- Bulgarian squat
- Walking lunges
- Explosive jumps on something (chair, stairs, anything solid)
- Wall-sit
- One leg wall-sit
- Cycling Uphill (with elevation)
- Hiking (with a lot of elevation)
- Jogging, running or sprinting (great options for a leg workout)
Other exercises: There are many other exercises you can use for each muscle group. There are some of the ones I’ve used but feel free to add whatever you like.
Example exercises for your workout (Use if you like or change):
Chest and arms (Exercises)
- Push-ups (normal)
- Dips (normal)
- Diamond push-ups
- Push-up static hold
Back (Exercises)
- Pull-ups (wide grip)
- Chin ups (normal)
- Horizontal pull-ups (with normal grip)
Legs (Exercises)
- Explosive bodyweight squats (with jumps)
- Bulgarian squat
- Walking lunges
- Explosive jumps on something (chair, stairs, anything solid)
Step 3: Decide how long to rest between sets (and how many reps)
In order to maximize muscle growth and strength according to a study done in 2009 you need to rest between 60 and 90 seconds between sets. [2]
So depending on the intensity and your current level, pick a number between 1 minute and 1 minute and a half. (I personally usually rest 60 seconds between the sets, if the workout is very intensive I may rest around 90 seconds)
For the rep range per exercise you need to aim to do around 6-12 for muscle mass and strength. [3]
But because you need intensity your last rep should end in the 6-12 rep range and should be close to your maximum effort without losing the form and tempo.
Example: For my final set I can barely do 7 push-ups. The last one is a real struggle but I managed to push myself up. I’ll end there even if I can do one more with half the range of motion.
Step 4: Pick the intensity
If you want short and very intense workouts I recommend you to do 3 or 4 supersets of each exercise (the 3-4 exercises you have picked) one after the other without any rest between them.
Example: Do push-ups, right next do dips, after that diamond push-ups and finish with a static push-ups hold for 30 seconds. (All this is 1 superset). Then rest for 90 seconds and repeat for 3-4 times in total.
If you don’t care about time and are still learning you can do 3-4 sets of each exercise, then do 3-4 sets of the next one until you finish.
This way is slower but the intensity is lower and you can focus more on the form and tempo until you have mastered it. (Recommended way for beginners)
How to do all the exercises (And get results)
If you really want to get fast and continuous results you must do every single exercise and repetition with strict and correct form and do it in a nice and controlled way.
Your negative part of the exercise (for example the part of the movements where you drop yourself to the ground within the push-up) should be controlled nicely with full range of motion (you must reach the ground and push yourself while you lock your elbows).
If you don’t know how to do a specific exercise correctly, ask somebody more advanced or simply watch a free Youtube tutorial video (there are tons for every exercise you can think of).
How to make sure to progress with your workouts (Do this one thing)
In order to build muscle mass and strength continuously you must progress with your workouts and exercises. (aka do progressive overload)
That can be achieved with doing one of the following ways (increase the intensity):
- Do a harder variation of the exercise (Elevated push-ups instead of normal)
- Aim to achieve one more rep in your last set (last time you did 10 now aim for 11)
- Do supersets instead of separate exercises
- Include extra weight in your workouts or use resistance bands (link to my current resistance bands and link to my weighted vest if interested)
- Do one more superset or exercise (instead of 3 try and do 4)
- Lower the rest time (from 90 seconds try 60)
- Completely change the exercises (your body get used to the ones you currently do so every 2-3 months change entirely your exercises in order to shock it and make it adapt and improve)
Best Tip: Keep track of your progress! Write down in a physical notebook or somewhere online exactly how many reps, sets, rest time and weights you have used in your last workout. Do this every time after your workout ends (takes 2 min) and track everything and aim to improve.
This simple technique does wonders and can really transform your body and life. Give it a try.
