{"id":53057,"date":"2023-07-07T12:42:05","date_gmt":"2023-07-07T12:42:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=53057"},"modified":"2025-07-12T11:41:12","modified_gmt":"2025-07-12T11:41:12","slug":"30-day-calisthenics-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/","title":{"rendered":"30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#What_Is_a_30-day_Calisthenics_Workout_Plan\" >What Is a 30-day Calisthenics Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Is_a_30-day_Calisthenics_Workout_Plan_Good_for_Beginners\" >Is a 30-day Calisthenics Workout Plan Good for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Can_You_Stay_Fit_with_Calisthenics\" >Can You Stay Fit with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#How_Many_Days_a_Week_Should_I_Do_Calisthenics\" >How Many Days a Week Should I Do Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Do_You_Need_Rest_Days_from_Calisthenics\" >Do You Need Rest Days from Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#What_Are_Active_Rest_Days\" >What Are Active Rest Days?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Is_30_Minutes_of_Calisthenics_Enough\" >Is 30 Minutes of Calisthenics Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#How_Long_Should_You_Warm_Up_Before_Calisthenics\" >How Long Should You Warm Up Before Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#How_to_Use_Our_30-Day_Calisthenics_Workout_Plans\" >How to Use Our 30-Day Calisthenics Workout Plans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Circuits_to_Use_in_the_30-Day_Calisthenics_Exercise_Plans\" >Circuits to Use in the 30-Day Calisthenics Exercise Plans<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Dynamic_Calisthenics_Warm-Up_Circuit\" >Dynamic Calisthenics Warm-Up Circuit\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Calisthenics_Circuits_for_Beginners\" >Calisthenics Circuits for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Calisthenics_Circuits_for_Intermediate_Trainers\" >Calisthenics Circuits for Intermediate Trainers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Calisthenics_Circuits_for_Advanced_Trainers\" >Calisthenics Circuits for Advanced Trainers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Calisthenics_Workout_30-Day_Plans_Beginner-Advanced\" >Calisthenics Workout 30-Day Plans Beginner-Advanced<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#30-Day_Calisthenics_Workout_Plan_at_Home_for_Beginners\" >30-Day Calisthenics Workout Plan at Home for Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#30-Day_Calisthenics_Workout_Plan_No_Equipment_for_Intermediate_Individuals\" >30-Day Calisthenics Workout Plan (No Equipment) for Intermediate Individuals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#30-Day_Calisthenics_Workout_Plan_for_Mass_in_Intermediate_Individuals\" >30-Day Calisthenics Workout Plan for Mass in Intermediate Individuals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#30-Day_Calisthenics_Transformation_Plan_for_Advanced_Individuals\" >30-Day Calisthenics Transformation Plan for Advanced Individuals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Is_Calisthenics_Good_for_Long-Term_Health\" >Is Calisthenics Good for Long-Term Health?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Can_I_Do_Calisthenics_3_Times_a_Week\" >Can I Do Calisthenics 3 Times a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Why_Is_Calisthenics_Harder_Than_Bodybuilding\" >Why Is Calisthenics Harder Than Bodybuilding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#Is_calisthenics_every_day_OK\" >Is calisthenics every day OK?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#What_is_the_best_calisthenics_equipment_at_home\" >What is the best calisthenics equipment at home?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#What_is_a_calisthenics_diet\" >What is a calisthenics diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trying to work out factors such as which workout plan will suit you as a beginner or advanced trainer, whether you can change things if you don\u2019t like something, and how often to work out can seem like a lot when you don\u2019t have prior experience.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you on this journey, we\u2019ve come up with easy-to-follow custom plans with a range of different workouts to help you with your goals while also keeping things fun so you don\u2019t get bored with the same daily workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to discover the basic elements people of each fitness level should follow, in addition to important calisthenic facts everyone should know going into this.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_30-day_Calisthenics_Workout_Plan\"><\/span><b>What Is a 30-day Calisthenics Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name suggests, this is a 30-day workout plan that outlines which <a href=\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\">calisthenics exercises<\/a> to do (and when to rest) for an entire month.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_30-day_Calisthenics_Workout_Plan_Good_for_Beginners\"><\/span><b>Is a 30-day Calisthenics Workout Plan Good for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is, for the following reasons:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">1. It shows you what to do &#8211; It\u2019s one thing to pick a type of workout, but an entirely different thing to actually know what to do once you start in order to reach your set goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An intro to calisthenics for beginners plan will tell you which exercises you should do, but it will also:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Outline the intensity needed for your current fitness levels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How many sets and reps to perform per workout\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to warm up before and after in order to avoid muscle pain and injury<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How and when to rest\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Basically, it\u2019s a step-by-step guide to help you work out well and reach your goals without injuring yourself.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">2. It teaches patience\/sets realistic expectations &#8211; Put your hand up if you\u2019ve fallen for the \u2018do this for 2 weeks and see insane results\u2019 trend that seems to have taken over the fitness world.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such videos or plans are used as clickbait and lure people into the false belief that their bodies will change drastically in just 14 days. Unless you\u2019re already rather fit and have very low body fat, exercising for 2 weeks will not give you miraculous results.<\/span><\/p>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\">Start using our app <\/a>and you will see good results in a short time.<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-1.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to weight loss, results happen in 2 stages (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3810417\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Stage 1: <\/strong><\/span><span style=\"font-weight: 400;\">Initial rapid weight loss &#8211; Once you start exercising and burn a lot more calories than your body is used to burning, you can initially lose weight quite quickly. The results from this stage don\u2019t become visible in just 2 weeks and may take 4 to 6 weeks to become noticeable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you diligently follow through with the 30-day calisthenics workout plan, you\u2019ll certainly see results, which is better than placing all your bets on a \u2018miraculous\u2019 2-week plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Stage 2:<\/strong> Slow, sustained weight loss &#8211; This is from the 6-week mark and beyond. From here, you can reach your ideal weight\/goals in 6 months, a year, 2 years, etc. It all depends on your initial weight, genetics, diet, how well you exercise, and which exercises you do.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need to alter your exercise strategy and diet in order to avoid a plateau the longer you do the same workout. Here, you may need to upgrade from the 30-day beginner calisthenics workout plan to an intermediate plan.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-8-1.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Stay_Fit_with_Calisthenics\"><\/span><b>Can You Stay Fit with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. Maintaining your fitness level is certainly achievable through calisthenics-style workouts. (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2022.824154\/full\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 30-day calisthenics workout plan can enhance your fitness level as it\u2019s one of the best exercise plans for whole-body, multi-disciplinary workouts. Research conducted in Albuquerque, NM showed that high-intensity bodyweight calisthenics exercises can provide similar cardiometabolic benefits to high-intensity interval running (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2022.824154\/full\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is a body-weight resistance exercise with the additional benefit of cardio if you incorporate exercises into moderate to high-intensity circuits. By performing more repetitions and sets, having faster transitions, and taking less rest time, you can enable an aerobic focus, which improves endurance and fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, calisthenics exercises can increase muscle strength and thickness if they\u2019re structured in a well-planned training program (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Ultimately, calisthenics training can provide an effective strength and aerobic training method if it is performed at an appropriate intensity. (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-4.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Days_a_Week_Should_I_Do_Calisthenics\"><\/span><b>How Many Days a Week Should I Do Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is dependent on your fitness level. Current <a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a> recommendations state at least 2 days per week, and this could be an appropriate starting point for beginners (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Intermediate individuals should increase this to 3-5 days a week for moderate-intensity workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced individuals can train for 5 days or more, following a well-planned program (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/adults\/index.htm\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). For advanced individuals to gain the most benefit, they should combine 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity with at least two strength training days each week.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Further research has found that in order for muscle hypertrophy to occur, muscle protein synthesis must surpass muscle breakdown over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). This can be achieved through a combination of a progressive resistance training program, adequate recovery, and optimal protein intake.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men.png\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Basically,\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners can do calisthenics 2 to 3 days a week\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Intermediate individuals can work out up to four days<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">An advanced trainer can aim for more than four days with high-intensity or advanced exercises. Anyone on the advanced level can push to 5 to 6 days, but no more than that, as rest is still required.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_You_Need_Rest_Days_from_Calisthenics\"><\/span><b>Do You Need Rest Days from Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you do. It\u2019s important to prioritize your rest days to allow for optimal muscle recovery and growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 48-hour rest period between workout sessions is generally recommended for beginners but can vary depending on the individual, including intermediate and advanced trainers (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#what-calisthenics-is\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Western Kentucky University researchers highlighted that muscular recovery can be influenced by many variables, including total volume completed and individual age. This raises the fact that recovery time is also dependent on the amount of work that is completed in a training session (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Results from this research indicated that 48 hours is an adequate amount of time for optimal recovery, while 24 hours may be too short depending on total volume. This reinforces the importance of recovery for, maintaining performance and supporting continual progression.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/man-cobra-pose.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Active_Rest_Days\"><\/span><b>What Are Active Rest Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">Active rest days<\/a> are the opposite of passive rest days where you do absolutely nothing, which allows total rest for your body and muscles from exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also known as active recovery, these are days where you\u2019re technically resting, but you still do some kind of exercise, albeit at a lower intensity than on regular workout days. Doing active recovery exercises helps (<\/span><a href=\"https:\/\/www.gqindia.com\/look-good\/content\/what-is-active-recovery-11-of-the-best-activities-to-do-on-your-rest-days\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/greatist.com\/fitness\/active-rest-day#active-rest-activities\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase blood flow to your muscles and tissues<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve circulation and nutrient delivery to the muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flush out waste, particularly lactic acid from the muscles<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">All these factors help reduce muscle damage and fatigue and enable the muscles to repair themselves quickly and effectively, thereby becoming bigger\/more toned and stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of active rest days workouts\/activities you can add to your routine include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking or easy jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hiking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light weight training &#8211; specifically with weights that are 30% lighter than your normal weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tai-chi<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching of any kind not necessarily yoga<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling at a steady pace<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A self-massage using a foam roller, lacrosse ball, or massage stick<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/running-man.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_of_Calisthenics_Enough\"><\/span><b>Is 30 Minutes of Calisthenics Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is. 30 minutes of this exercise can be an effective amount of time to burn calories (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Someone who weighs 125 pounds can burn 135 calories with moderate intensity or 240 calories with high-intensity calisthenics, while someone who weighs 200 pounds could burn 200 or 355 calories for the same intensities.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\">start using the BetterMe app <\/a>and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_You_Warm_Up_Before_Calisthenics\"><\/span><b>How Long Should You Warm Up Before Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A warm-up is an important part of any training routine as it can help prepare you for the work ahead while also reducing the risk of injury. The University of Rochester highlighted the importance of a proper warm-up before exercising.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This activity can increase body temperature, blood flow, and range of motion, while also promoting <a href=\"https:\/\/betterme.world\/articles\/mental-preparation-for-weight-loss\/\">mental preparations<\/a> (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/orthopaedics\/sports-medicine\/acl-reconstruction.shtml\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). Furthermore, a warm-up enables muscles to absorb force more effectively.\u00a0 Recommended general warm-ups include (<\/span><a href=\"https:\/\/www.urmc.rochester.edu\/orthopaedics\/sports-medicine\/acl-reconstruction.shtml\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginners-Intermediate: 5 minutes of stationary jogging or skipping and 5 minutes of dynamic warm-up circuit.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Advanced: 5-10 minutes of stationary jogging or skipping and 5-10 minutes of dynamic warm-up circuit.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Use_Our_30-Day_Calisthenics_Workout_Plans\"><\/span><b>How to Use Our 30-Day Calisthenics Workout Plans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Follow these steps to use any calisthenics exercise plan:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose a 30-day plan<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow each day\u2019s rest or circuit number suggestions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find the corresponding circuits for beginners to advanced athletes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Follow each circuit\u2019s suggested reps, sets, or times<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swap any circuits at the same level if one doesn\u2019t suit you\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Interface-Banner-CALISTHENICS-workouts-for-young-men-5.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Circuits_to_Use_in_the_30-Day_Calisthenics_Exercise_Plans\"><\/span><b>Circuits to Use in the 30-Day Calisthenics Exercise Plans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Using 30-day calisthenics workout plans requires some planning. Let\u2019s first discuss warm-ups and cool-downs and look at the various circuits for each level.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dynamic_Calisthenics_Warm-Up_Circuit\"><\/span><b>Dynamic Calisthenics Warm-Up Circuit\u00a0\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is well established that<a href=\"https:\/\/betterme.world\/articles\/static-vs-dynamic-stretching\/\"> dynamic stretching<\/a> as part of an appropriate warm-up can increase range of motion and flexibility while reducing the risk of injury (<\/span><a href=\"https:\/\/www.nebh.org\/blog\/benefits-of-dynamic-stretching\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). You can use the list below as part of your warm-up and cool-down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dynamic warm-up stretches: Perform 5-10 repetitions of the relevant movements.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder rolls\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inchworms\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic hamstring sweep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cossack squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Torso rotations\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Cool-down stretches: Hold each stretch for 20-30 seconds, following the order and relaxing for 5 seconds between stretches.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pec stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lats stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forward fold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Scorpion stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip flexor stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Half-frog stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dynamic Child\u2019s Pose<\/span><\/li>\n<\/ol>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-3-2.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Circuits_for_Beginners\"><\/span><b>Calisthenics Circuits for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is suggested that an effective calisthenics workout plan should incorporate key movement patterns (<\/span><a href=\"https:\/\/www.verywellfit.com\/calisthenics-benefits-types-and-getting-started-7092941\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). These foundational movement patterns include pull, push, core, leg, and plyometric (explosive) exercises. Follow the circuits below in order and rest for 1-2 minutes between sets, depending on your fitness level.\u00a0<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-276\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 1: 2-3 sets\r\n\r\n8 inverted rows\r\n\r\n8 push-ups\r\n\r\n30-second-1-minute plank\r\n\r\n12 step-ups\r\n\r\n8 box jumps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 4: 2-3 sets\r\n\r\n8 ring rows\r\n\r\n10 wall push-ups\r\n\r\n10 leg raises\r\n\r\n10 reverse lunges\r\n\r\n1-minute jump rope\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 7: 3-4 sets\r\n\r\n12 ring rows\r\n\r\n10 modified push-ups\r\n\r\n10 windshield wipers (30)\r\n\r\n8 curtsy lunges\r\n\r\n8 split squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 2: 2-3 sets\r\n\r\n8 ring rows\r\n\r\n10 dips\r\n\r\n8 crunches\r\n\r\n8 lunges\r\n\r\n6 jump squats (20)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 5: 2-3 sets\r\n\r\n10 inverted rows\r\n\r\n8 elevated push-ups\r\n\r\n10 reverse crunches\r\n\r\n12 mountain climbers\r\n\r\n8 jump squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 8: 3-4 sets\r\n\r\n12 shoulder taps\r\n\r\n10 squats \r\n\r\n15-second side plank holds\r\n\r\n8 lateral lunges (21)\r\n\r\n1-minute jump rope\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 3: 2-3 sets\r\n\r\n8 assisted chin-ups\r\n\r\n1-minute wall sit \r\n\r\n8 butterfly sit-ups\r\n\r\n8 leg flutters\r\n\r\n12 jumping jacks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 6: 3-4 sets\r\n\r\n10 Superman pulls (13)\r\n\r\n8 wall push-ups\r\n\r\n10 glute bridges\r\n\r\n10 squats\r\n\r\n12 jumping jacks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 9: 3-4 sets\r\n\r\n10 close-grip inverted rows\r\n\r\n12 chair dips\r\n\r\n10 hollow body crunches\r\n\r\n10 Bulgarian split squats\r\n\r\n10 half burpees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_calisthenics_workout_plan\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Circuits_for_Intermediate_Trainers\"><\/span><b>Calisthenics Circuits for Intermediate Trainers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Intermediate trainers have three additional circuits &#8211; one workout plan includes the use of bars and the other is without equipment. The circuits have the same progressive push, pull, core, leg, and explosive elements (<\/span><a href=\"https:\/\/www.verywellfit.com\/calisthenics-benefits-types-and-getting-started-7092941\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Rest for 2-3 minutes between sets.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-277\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 1: 2-3 sets\r\n\r\n10 butterfly pull-ups\r\n\r\n10 dips\r\n\r\n30-second plank holds\r\n\r\n10 curtsy lunges\r\n\r\n12 jumping jacks (3)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 5: 2-3 sets\r\n\r\n10 inclined inverted rows\r\n\r\n10 pike push-ups\r\n\r\n10 double crunches\r\n\r\n12 prisoner squats\r\n\r\n1-minute jump rope\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 9: 3-4 sets\r\n\r\n4 chin-ups\r\n\r\n12 decline push-ups\r\n\r\n12 oblique crunches\r\n\r\n12 box jumps\r\n\r\n12 jump squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 2: 2-3 sets\r\n\r\n10 close-grip inverted rows\r\n\r\n10 pike push-ups\r\n\r\n8 elevated glute bridges\r\n\r\n10 split squats\r\n\r\n10 box jumps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 6: 2-3 sets\r\n\r\n10 wide-grip inverted rows\r\n\r\n10 wide-grip push-ups (29)\r\n\r\n12 double crunches\r\n\r\n10 3-limb planks\r\n\r\n10 explosive sprinter\u2019s lunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 10: 3-4 sets\r\n\r\n10-second L sit hold\r\n\r\n10 ring or bench dips\r\n\r\n12 crunches\r\n\r\n10 deficit reverse lunges\r\n\r\n10 candlestick rolls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 3: 2-3 sets\r\n\r\n10 burpees\r\n\r\n8 dumbbell dips\r\n\r\n8 bird-dog planks\r\n\r\n8 pyramid calf raises\r\n\r\n12 jump squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 7: 3-4 sets\r\n\r\n10 hanging knee raises\r\n\r\n10 parallette push-ups\r\n\r\n8 unstable planks\r\n\r\n12 mountain climbers\r\n\r\n1-minute jump rope\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 11: 3-4 sets\r\n\r\n10 pull-ups\r\n\r\n12 bench dips (18)\r\n\r\n12 dumbbell crunches\r\n\r\n12 close stance squats\r\n\r\n12 jumping lunges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 4: 2-3 sets\r\n\r\n10 weighted ring rows\r\n\r\n10 uneven push-ups\r\n\r\n12 side planks (5)\r\n\r\n10 2-limb planks\r\n\r\n10 clap push-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 8: 3-4 sets\r\n\r\n5 pull-up negatives\r\n\r\n8 pseudo planche push-ups\r\n\r\n10 oblique crunches\r\n\r\n12 lateral lunges\r\n\r\n10 pistol squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 12: 3-4 sets\r\n\r\n6 chin ups\r\n\r\n12 half-lever push-ups\r\n\r\n10 planks to pikes\r\n\r\n12 knee-tuck jumps\r\n\r\n12 burpees\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Circuits_for_Advanced_Trainers\"><\/span><b>Calisthenics Circuits for Advanced Trainers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Advanced trainers should follow a different program that incorporates more sets, reps, and challenging progressions throughout the circuits (<\/span><a href=\"https:\/\/www.verywellfit.com\/calisthenics-benefits-types-and-getting-started-7092941\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). The Calisthenics Nerd, an expert on advanced progressions, claims that levers are some of the most challenging options to incorporate (<\/span><a href=\"https:\/\/calisthenicsnerd.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Levers defy gravity and include the human flag, which has a Guinness World Record of a 1-minute 5.71-second hold (<\/span><a href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/1\/11-of-the-most-hardcore-fitness-records-ever-645867\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) You\u2019ll only find gravity-defying calisthenics in the final three circuits. Please use the remaining circuits to customize your plan if you can\u2019t do levers.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, levers are timed and you hold progressions for 30 seconds.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-278\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 1: 2-3 sets\r\n\r\n12 L pull-ups\r\n\r\n12 Hindu push-ups\r\n\r\n8 planches (1)\r\n\r\n12 jumping lunges\r\n\r\n12 jump squats with rotations\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 4: 3-4 sets\r\n\r\n15 strict pull-ups\r\n\r\n15 clap push-ups\r\n\r\n12 3-limb planks\r\n\r\n15 explosive sprinter\u2019s lunges\r\n\r\n20 jumping jacks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 7: 3-4 progression sets\r\n\r\nDead hang\r\n\r\nInverted hang\r\n\r\nSkin the cat\r\n\r\nTuck-back lever\r\n\r\nSingle-leg back lever\r\n\r\nStraddle back lever\r\n\r\nBack lever\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 2: 2-3 sets\r\n\r\n12 bar dips\r\n\r\n12 decline pike push-ups\r\n\r\n12 burpees (15)\r\n\r\n12 hanging straight leg raises\r\n\r\n12 shuttle runs (14)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 5: 3-4 sets\r\n\r\n12 wide-grip pull-ups\r\n\r\n12 handstand push-ups\r\n\r\n12 2-limb planks\r\n\r\n15 pistol squats\r\n\r\n15 burpees high jumps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 8: 3-4 progression sets\r\n\r\nDead hang\r\n\r\nInverted row\r\n\r\nInverted hang\r\n\r\nTuck-front lever\r\n\r\nTuck lever raise\r\n\r\nSingle-leg front lever\r\n\r\nSkin the cat\r\n\r\nStraddled front lever\r\n\r\nFront lever\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 3: 2-3 sets\r\n\r\n12 muscle ups\r\n\r\n12 uneven push-ups\r\n\r\n12 decline planks\r\n\r\n12 Bulgarian split squats\r\n\r\n2-minute jump rope\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 6: 3-4 sets\r\n\r\n15 typewriter pull-ups (24)\r\n\r\n12 one-hand push-ups\r\n\r\n12 side plank abductions\r\n\r\n15 ring dips\r\n\r\n15 burpee jumps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCircuit 9: 3-4 progression sets\r\n\r\n45\u00b0 hanging hold\r\n\r\nHanging side pull\r\n\r\nFlag plank\r\n\r\nStraddle flag plank\r\n\r\nDouble leg drops\r\n\r\nFull human flag\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Collage-Banner-CALISTHENICS-workouts-for-young-men-7.png\" \/><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Workout_30-Day_Plans_Beginner-Advanced\"><\/span><b>Calisthenics Workout 30-Day Plans Beginner-Advanced<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s time to see the four 30-day calisthenics exercise plans for each level. The customization potential is up to you and we\u2019ll provide guidance on how you can swap the circuits.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Calisthenics_Workout_Plan_at_Home_for_Beginners\"><\/span><b>30-Day Calisthenics Workout Plan at Home for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/intro-to-calisthenics\/\">30-day calisthenics workout plan for beginners<\/a> requires you to follow the 48-hour rest periods to allow for adequate recovery between sessions (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#what-calisthenics-is\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). You should only swap circuits 1-5 for the same numerical range, and the same for circuits 6-9.\u00a0<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-279\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1:\r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 7:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 13: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 19: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 25: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 8:\r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 14: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 20: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 26: \r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 9: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 15: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 21: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 27: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 10: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 16: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 22: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 28: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 5: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 11: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 17:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 23: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 29:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 6: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 12: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 18: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 24: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 30:\r\nCircuit 9\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Banner-CALISTHENICS-workouts-for-young-men-2-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Calisthenics_Workout_Plan_No_Equipment_for_Intermediate_Individuals\"><\/span><b>30-Day Calisthenics Workout Plan (No Equipment) for Intermediate Individuals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Circuit progression can be a simple way to promote hypertrophy without using equipment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). To ensure continual progress, you\u2019ll need to increase the intensity, which can be done by increasing the number of reps or sets you perform. So, only swap circuits 1-3 or 7-9 for the same progression levels.\u00a0<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-280\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1:\r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 7:\r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 13: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 19: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 25: \r\nCircuit 9\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 8:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 14: \r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 20: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 26: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 9: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 15: \r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 21: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 27: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 10: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 16: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 22: \r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 28: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 5: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 11: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 17:\r\nCircuit 9\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 23: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 29:\r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 6: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 12: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 18: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 24: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 30:\r\nCircuit 9\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Calisthenics_Workout_Plan_for_Mass_in_Intermediate_Individuals\"><\/span><b>30-Day Calisthenics Workout Plan for Mass in Intermediate Individuals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember that adequate recovery is approximately 48 hours between sessions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Be sure to follow the recommended rest schedule, which will support optimal recovery and promote physical progression (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). The circuit progression helps. Only swap circuits 4-6 and 10-12 with progression levels in the same number ranges.\u00a0<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-281\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1:\r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 7:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 13: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 19: \r\nCircuit 10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 25: \r\nCircuit 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 8:\r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 14: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 20: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 26: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 9: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 15: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 21: \r\nCircuit 11\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 27: \r\nCircuit 11\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 10: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 16: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 22: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 28: \r\nCircuit 10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 5: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 11: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 17:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 23: \r\nCircuit 10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 29:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 6: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 12: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 18: \r\nCircuit 11\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 24: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 30:\r\nCircuit 12\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Calisthenics_Transformation_Plan_for_Advanced_Individuals\"><\/span><b>30-Day Calisthenics Transformation Plan for Advanced Individuals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Please feel free to customize the plan as required if you can\u2019t perform lever progressions in circuits 7, 8, or 9. The Calisthenic Nerd confirms that they\u2019re incredibly challenging (<\/span><a href=\"https:\/\/calisthenicsnerd.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/calisthenicsnerd.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.guinnessworldrecords.com\/news\/2021\/1\/11-of-the-most-hardcore-fitness-records-ever-645867\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-282\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th> <\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 1:\r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 7:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 13: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 19: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 25: \r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 2: \r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 8:\r\nCircuit 1\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 14: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 20: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 26: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 3: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 9: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 15: \r\nCircuit 4\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 21: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 27: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 4:\r\nCircuit 2\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 10: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 16: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 22: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 28: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 5: \r\nCircuit 3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 11: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 17:\r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 23: \r\nCircuit 8\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 29:\r\nCircuit 7\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 6: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 12: \r\nCircuit 6\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 18: \r\nCircuit 5\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 24: \r\nRest\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDay 30:\r\nCircuit 9\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30_day_calisthenics_workout_plan\">\u00a0<\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Overlay-Banner-CALISTHENICS-workouts-for-young-men-2-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Good_for_Long-Term_Health\"><\/span><strong>Is Calisthenics Good for Long-Term Health?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics training can certainly support positive long-term health. The Cleveland Clinic states that calisthenics exercise can improve strength and posture, while also supporting a healthy body mass index (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/calisthenics\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In addition, it can improve mobility, balance, and coordination, and injury risks remain low.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_Calisthenics_3_Times_a_Week\"><\/span><strong>Can I Do Calisthenics 3 Times a Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, beginners and intermediate individuals can start with three days per week (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you allow for 48 hours of rest to support optimal recovery and growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_Is_Calisthenics_Harder_Than_Bodybuilding\"><\/span><strong>Why Is Calisthenics Harder Than Bodybuilding?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics can be harder than bodybuilding due to the nature of having to lift your own body weight (<\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-weights\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Calisthenics can build lean muscle and improve muscular endurance, in addition to aerobic conditioning. However, bodybuilding typically focuses more on developing an aesthetic body composition (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29466268\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_every_day_OK\"><\/span><strong>Is calisthenics every day OK?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it\u2019s not. While calisthenics is a great workout with numerous benefits, it\u2019s not okay to work out every day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As previously mentioned, rest is essential to every workout plan. It keeps you in great health and prevents overtraining &#8211; a condition that occurs when a person exceeds the ability of their body to recover from strenuous exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always make sure to rest from working out for a full 48 hours every week. You can also rest for 1 day a week, but this is not generally recommended as it doesn\u2019t give your muscles enough repair and recovery time.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_calisthenics_equipment_at_home\"><\/span><strong>What is the best calisthenics equipment at home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best part about calisthenics is that it doesn\u2019t require any kind of equipment, just your body weight. However, to add some resistance to your workout, you may consider investing in some small equipment, such as:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance bands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A pull-up bar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga or exercise mat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted vests and\/or ankle and wrist weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A foam roller for stretching and massaging<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_calisthenics_diet\"><\/span><strong>What is a calisthenics diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A calisthenics diet isn\u2019t a diet per se. Instead, it\u2019s any healthy diet that supports your calisthenics workout and goals. For example, a person who uses calisthenics for weight loss should eat a healthy calorie-deficit diet that includes adequate protein, carbohydrates, and healthy fats, in addition to drinking lots of water.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A person who uses these workouts for muscle gain and weight gain should follow the same rules, but instead of a calorie deficit, they should be in a caloric surplus.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=30-Day_Calisthenics_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best 30-day calisthenic workout plan is dependent on your individual training status and goals. The workout plans are designed to enable you to customize them to better suit your unique requirements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following a calisthenics program, you can effectively enhance your fitness, strength, and endurance. In addition, you should make sure to eat well, drink more water, and rest.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.\u00a0 Trying to work out factors such as which workout plan will suit you as a beginner [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73327,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267],"tags":[],"coauthors":[45],"class_list":["post-53057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 30 DAY CALISTHENICS WORKOUT PLAN \u27a4 is customizable to your fitness level, exercise preferences, and more. Discover 4 customizable calisthenics plans today.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels\" \/>\n<meta property=\"og:description\" content=\"\u2605 30 DAY CALISTHENICS WORKOUT PLAN \u27a4 is customizable to your fitness level, exercise preferences, and more. Discover 4 customizable calisthenics plans today.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-12T11:41:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels\",\"dateModified\":\"2025-07-12T11:41:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"},\"wordCount\":2256,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Trying to work out factors such as which workout plan will suit you as a beginner or advanced trainer, whether you can change things if you don\u2019t like something, and how often to work out can seem like a lot when you don\u2019t have prior experience.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To help you on this journey, we\u2019ve come up with easy-to-follow custom plans with a range of different workouts to help you with your goals while also keeping things fun so you don\u2019t get bored with the same daily workouts.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Read on to discover the basic elements people of each fitness level should follow, in addition to important calisthenic facts everyone should know going into this.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a 30-day Calisthenics Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name suggests, this is a 30-day workout plan that outlines which <a href=\\\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\\\">calisthenics exercises<\/a> to do (and when to rest) for an entire month.<\/span>\\r\\n\\r\\n<img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-2.png\\\" \/>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is a 30-day Calisthenics Workout Plan Good for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, it is, for the following reasons:<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">1. 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Discover 4 customizable calisthenics plans today.","og_url":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-07-12T11:41:12+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"30-Day Calisthenics Workout Plan: 4 Customizable Calisthenics Plans For All Fitness Levels","dateModified":"2025-07-12T11:41:12+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/"},"wordCount":2256,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/30-day-calisthenics-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1.png","articleSection":["Calisthenics","Calisthenics for men"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A 30-day calisthenics workout plan can sound daunting and exciting at the same time. For beginners who are getting into calisthenics, choosing which plan to start with can be rather confusing as multiple sources online recommend entirely different plans.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Trying to work out factors such as which workout plan will suit you as a beginner or advanced trainer, whether you can change things if you don\u2019t like something, and how often to work out can seem like a lot when you don\u2019t have prior experience.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To help you on this journey, we\u2019ve come up with easy-to-follow custom plans with a range of different workouts to help you with your goals while also keeping things fun so you don\u2019t get bored with the same daily workouts.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Read on to discover the basic elements people of each fitness level should follow, in addition to important calisthenic facts everyone should know going into this.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a 30-day Calisthenics Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As the name suggests, this is a 30-day workout plan that outlines which <a href=\"https:\/\/betterme.world\/articles\/lower-body-calisthenics\/\">calisthenics exercises<\/a> to do (and when to rest) for an entire month.<\/span>\r\n\r\n<img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/CALISTHENICS-workouts-for-young-men-cover-2.png\" \/>\r\n<h2 style=\"text-align: center;\"><b>Is a 30-day Calisthenics Workout Plan Good for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, it is, for the following reasons:<\/span>\r\n\r\n<span style=\"font-weight: 400;\">1. 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