{"id":81172,"date":"2025-08-29T16:17:38","date_gmt":"2025-08-29T16:17:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81172"},"modified":"2025-09-19T19:41:10","modified_gmt":"2025-09-19T19:41:10","slug":"good-calisthenics-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/","title":{"rendered":"What Makes a Good Calisthenics Workout Plan?"},"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\/good-calisthenics-workout-plan\/#Is_Calisthenics_Good_for_Shredding\" >Is Calisthenics Good for Shredding?<\/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\/good-calisthenics-workout-plan\/#What_Should_a_Good_Calisthenics_Workout_Plan_Include\" >What Should a Good Calisthenics Workout Plan Include?<\/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\/good-calisthenics-workout-plan\/#Can_a_Good_Calisthenics_Workout_Plan_Work_without_Equipment\" >Can a Good Calisthenics Workout Plan Work without Equipment?<\/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\/good-calisthenics-workout-plan\/#Whats_the_Ideal_Split_in_a_Calisthenics_Workout_Plan\" >What&#8217;s the Ideal Split in a Calisthenics Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#Full-Body_Split_3_Days_a_Week\" >Full-Body Split (3 Days a Week)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#UpperLower_Split_4_Days_a_Week\" >Upper\/Lower Split (4 Days a Week)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#PushPullLegsSkillworkFull-Body_Split_5_Days_a_Week\" >Push\/Pull\/Legs\/Skillwork\/Full-Body Split (5 Days a Week)<\/a><\/li><\/ul><\/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\/good-calisthenics-workout-plan\/#How_to_Progress_Exercises_in_a_Calisthenics_Workout_Plan\" >How to Progress Exercises in a Calisthenics Workout Plan<\/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\/good-calisthenics-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#Is_20_minutes_of_calisthenics_enough\" >Is 20 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#Is_it_okay_to_do_calisthenics_every_day\" >Is it okay to do calisthenics every day?<\/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\/good-calisthenics-workout-plan\/#How_long_does_calisthenics_take_to_see_results\" >How long does calisthenics take to see results?<\/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\/good-calisthenics-workout-plan\/#Does_calisthenics_reduce_belly_fat\" >Does calisthenics reduce belly fat?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A well-designed calisthenics workout plan serves as your roadmap to success. It provides progressive overload, ensures balanced muscle development, and prevents the plateaus that derail many fitness journeys. Without structure, you&#8217;re essentially throwing darts in the dark &#8211; you may hit the target occasionally, but consistency becomes impossible.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_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\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide breaks down the essential components of a good calisthenics workout plan. We explore how to structure your training for maximum muscle growth, whether equipment is necessary, optimal training splits, and proven progression strategies. By the end, you&#8217;ll have the blueprint to create a plan that transforms your physique and builds functional strength that transfers to every area of life.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Good_for_Shredding\"><\/span><b>Is Calisthenics Good for Shredding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, calisthenics is good for body recomposition &#8211; building muscle while losing fat simultaneously (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/363682075_Body_Recomposition_would_it_be_possible_to_induce_fat_loss_and_muscle_hypertrophy_at_the_same_time\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The key lies in understanding how <a href=\"https:\/\/betterme.world\/articles\/bodyweight-hiit-workout\/\">bodyweight training<\/a> creates the metabolic and muscular adaptations necessary for a lean, defined physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics helps with fat loss through several mechanisms. High-rep bodyweight circuits elevate your heart rate significantly, which creates substantial caloric expenditure during and after exercise (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8145598\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A review published in ACSM\u2019s Health &amp; Fitness Journal found that circuit-based bodyweight training increases calorie burn and promotes weight loss (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-healthfitness\/fulltext\/2013\/05000\/high_intensity_circuit_training_using_body_weight_.5.aspx\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The muscle-building potential of calisthenics is equally impressive. Research from the American Council on Exercise has demonstrated that progressive bodyweight exercises can stimulate muscle growth as effectively as traditional weight training when volume and intensity are properly managed (<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/december-2024\/8763\/the-ace-body-weight-workout-builder\/?srsltid=AfmBOopNsysC40NZm8EcFiK8jodMClqT8chmQyFiFzBZIFBOLa5-AGpQ\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For example, pull-ups activate the latissimus dorsi, rhomboids, and biceps with similar EMG readings to weighted alternatives (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5548150\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80699\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png\" alt=\"Good Calisthenics Workout Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The real advantage lies in the compound nature of most calisthenics movements. A single push-up variation simultaneously engages the chest, shoulders, triceps, and core while challenging your proprioception and stability (<\/span><a href=\"https:\/\/humankinetics.me\/2025\/06\/25\/benefits-of-bodyweight-training\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This multi-muscle activation creates a high metabolic cost per exercise, which makes your training time more efficient for body composition goals (<\/span><a href=\"http:\/\/journal.frontiersin.org\/article\/10.3389\/fphys.2017.01105\/full\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the isometric components inherent in many calisthenics exercises &#8211; holding the top of a pull-up or bottom of a squat &#8211; increase time under tension, an essential variable for muscle hypertrophy (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This extended muscle tension, combined with the stabilization requirements of bodyweight movements, creates the perfect environment for building muscle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pairing your calisthenics practice with a well-rounded nutrition plan can also yield significant results in body composition. By focusing on whole, nutrient-dense foods and adequate protein intake, you provide your body with the fuel it needs to build and maintain muscle mass while minimizing excess body fat.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-everyday\/\">Is a Calisthenics Everyday Split the Best Way to Build Muscle?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_a_Good_Calisthenics_Workout_Plan_Include\"><\/span><b>What Should a Good Calisthenics Workout Plan Include?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective calisthenics program must address several fundamental principles to ensure continuous progress and balanced development.<\/span><\/p>\n<ul>\n<li><b>Progressive Overload System<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your program must include a clear method for increasing difficulty over time (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2019.00839\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional weight training where you simply add plates, calisthenics progression requires creativity and planning (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This may involve transitioning from knee push-ups to regular push-ups to archer push-ups, or progressing from assisted squats to pistol squats. Each exercise should have a clear advancement pathway mapped out for at least six months of training.<\/span><\/p>\n<ul>\n<li><b>Balanced Movement Patterns<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A comprehensive plan addresses all primary movement patterns: pushing, pulling, squatting, hinging at the hips, and carrying loads. This ensures balanced muscle development and reduces injury risk. Many beginners focus heavily on push-ups but neglect pulling movements, which creates muscular imbalances that can lead to shoulder problems and postural issues.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<ul>\n<li><b>Appropriate Volume and Frequency<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Research has suggested that muscle groups should be trained 2-3 times per week for optimal growth (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Your calisthenics plan should distribute this volume intelligently across the week. This may mean performing upper-body exercises on Monday, Wednesday, and Friday while incorporating lower-body and core work on Tuesday, Thursday, and Saturday.<\/span><\/p>\n<ul>\n<li><b>Flexibility and Mobility Components<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics demands significant mobility, particularly for advanced movements such as deep squats or overhead positions. Your program should include dedicated mobility work and dynamic warm-ups. This isn&#8217;t optional, it&#8217;s essential for progression and injury prevention.<\/span><\/p>\n<ul>\n<li><b>Clear Periodization Strategy<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your plan should cycle between phases of different intensities and focuses. Perhaps 4-6 weeks emphasizing strength development followed by 2-3 weeks of higher volume endurance work. This prevents adaptation plateaus and keeps your body responding to the training stimulus (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4637911\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Recovery Protocols<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Built-in rest days and deload weeks prevent overtraining and allow your nervous system to adapt to new movement patterns (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-024-00691-y\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Recovery isn&#8217;t passive &#8211; it should include active recovery activities such as light walking or gentle stretching.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80704\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1024x640.png\" alt=\"Good Calisthenics Workout Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/25.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_Good_Calisthenics_Workout_Plan_Work_without_Equipment\"><\/span><b>Can a Good Calisthenics Workout Plan Work without Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely, but equipment can significantly expand your exercise arsenal and progression options.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A bodyweight-only approach can take you surprisingly far. You can build impressive strength and muscle using just your body across fundamental movements: push-ups, squats, lunges, planks, burpees, and jumping exercises (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/364308569_Bodyweight_Training_for_Muscular_Strength_Endurance\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). These movements provide enough stimulus for beginners and intermediates to see substantial progress for 6-12 months of consistent training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, certain movement patterns become challenging to load effectively without equipment. Pulling movements, in particular, present the biggest limitation. While you can perform inverted rows using a table or perform door frame pull-ups (carefully), these solutions are often unstable and limit progression potential.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79951\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/elevated-bicycle-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A minimal equipment approach opens up significantly more possibilities. A pull-up bar immediately solves the pulling movement limitation and enables progression from assisted pull-ups to weighted variations. Resistance bands add variable resistance and enable exercises that target muscles difficult to work with pure bodyweight movements, such as lateral deltoid raises or posterior deltoid exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gymnastic rings represent perhaps the most versatile piece of calisthenics equipment. They enable ring push-ups, dips, rows, muscle-ups, and countless other movements while adding instability that challenges your stabilizer muscles. The adjustable height allows for easy progression and regression of exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your space and budget are extremely limited, prioritize a pull-up bar first, followed by resistance bands, then rings. This combination provides enough exercise variety to support years of progression while maintaining the convenience and accessibility that make calisthenics appealing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those interested in exploring equipment-free options further, check out our guide on<\/span> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\"><strong>c<\/strong><b>alisthenics workout no equipment<\/b><\/a><span style=\"font-weight: 400;\"> for comprehensive bodyweight-only routines.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-squat-progression\/\">Calisthenics Squat Progression Guide to Inch Closer to Your Fitness Goals<\/a><\/em><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_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\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_the_Ideal_Split_in_a_Calisthenics_Workout_Plan\"><\/span><b>What&#8217;s the Ideal Split in a Calisthenics Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The optimal training split depends on your experience level, recovery capacity, and specific goals.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Experience level &#8211; <\/b><span style=\"font-weight: 400;\">For beginners, a full-body workout routine 2-3 times per week is recommended to build a strong foundation and allow for proper recovery. As you become more experienced and stronger, you can increase the frequency or number of exercises per muscle group.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery capacity<\/b><span style=\"font-weight: 400;\"> &#8211; It&#8217;s essential to listen to your body and give it enough rest between workouts. If you feel fatigued or sore, take an extra day off or reduce the intensity of your session. On average, most people need at least 48 hours of rest before working the same muscle group again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific goals<\/b><span style=\"font-weight: 400;\"> &#8211; Depending on what you want to achieve (e.g. skill development, hypertrophy, strength), your workout routine may vary. For example, you may dedicate a full workout skill development where you practice specific movements and techniques<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are proven approaches for different situations.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80694\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/15.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Split_3_Days_a_Week\"><\/span><b>Full-Body Split (3 Days a Week)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A good calisthenics workout plan for beginners or those with limited training time. Each session includes upper-body pushing, pulling, and lower-body movements.<\/span><\/p>\n<p><b>Sample Full-Body Split:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Push-ups, inverted rows, squats, plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Rest or light activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Pike push-ups, pull-ups, lunges, side plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Diamond push-ups, chin-ups, single-leg squats, mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Days 6-7: Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80695\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"UpperLower_Split_4_Days_a_Week\"><\/span><b>Upper\/Lower Split (4 Days a Week)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perfect for intermediates who can handle more volume and want to focus intensely on specific muscle groups. Beginners who have mastered the fundamentals can also use this split.<\/span><\/p>\n<p><b>Sample Upper\/Lower Split:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Upper body (push-ups, dips, pull-ups, pike push-ups)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Lower body (squats, lunges, calf raises, glute bridges)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Upper body (archer push-ups, chin-ups, handstand progression)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Lower body (pistol squat progression, jump squats, single-leg deadlifts)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Days 6-7: Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79942\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1024x640.png\" alt=\"Calisthenics Workout Exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/squat-with-ball.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"PushPullLegsSkillworkFull-Body_Split_5_Days_a_Week\"><\/span><b>Push\/Pull\/Legs\/Skillwork\/Full-Body Split (5 Days a Week)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Advanced practitioners who can recover from higher training frequencies will benefit from this approach.<\/span><\/p>\n<p><b>Sample Push\/Pull\/Legs Split:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1: Push (push-ups, dips, pike push-ups, handstand progression)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2: Pull (pull-ups, chin-ups, inverted rows, face pulls with bands)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3: Legs (squats, lunges, calf raises, glute bridges)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 5: Skillwork<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 6: Full body (diamond push-ups, chin-ups, single-leg squats, mountain climbers)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 7: Rest<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The key is to match the split to your recovery ability. If you&#8217;re consistently fatigued or performance is declining, reduce frequency or volume. Your body&#8217;s response should guide your decision more than any predetermined template.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about structuring your training effectively, explore our comprehensive guide on<\/span> <a href=\"https:\/\/betterme.world\/articles\/4-day-calisthenics-workout\/\"><strong>c<\/strong><b>alisthenics workout split<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80707\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/29.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Progress_Exercises_in_a_Calisthenics_Workout_Plan\"><\/span><b>How to Progress Exercises in a Calisthenics Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Progression in calisthenics requires the systematic manipulation of leverage, range of motion, tempo, and volume (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Here are the most effective progression strategies.<\/span><\/p>\n<ul>\n<li><b>Leverage Manipulation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Changing your body position alters the difficulty of exercises dramatically (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/exercise-progression-and-regression\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). For push-ups, progress from incline (hands on elevated surface) to regular to decline (feet elevated) to archer push-ups to one-arm push-ups. Each variation shifts more load to the working muscles while maintaining the same basic movement pattern.<\/span><\/p>\n<ul>\n<li><b>Range of Motion Progression<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Increasing the range of motion will intensify any exercise. Deep push-ups using parallettes or rings challenge your muscles through a greater stretch, which promotes flexibility and strength simultaneously. This approach works particularly well for squats, where progressing to full range pistol squats requires exceptional mobility and strength.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Tempo Manipulation<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Controlling the speed of movement increases time under tension and difficulty. Using a slower tempo paired with increased time under tension has been shown to increase muscle gains significantly (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01465-2\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 5-second negative (eccentric) phase on pull-ups builds tremendous strength and muscle mass. Paused reps &#8211; holding positions for 2-3 seconds &#8211; add complexity without requiring new equipment or skills.<\/span><\/p>\n<ul>\n<li><b>Isometric Holds<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Static holds build strength in specific joint angles and result in less fatigue (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/332206319_Brief_Review_Effects_of_Isometric_Strength_Training_on_Strength_and_Dynamic_Performance\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Progress from 10-second planks to 60+ second holds, or work toward advanced holds such as the front lever or human flag. These exercises build strength that transfers to dynamic movements.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/27.png\" \/><\/a><\/p>\n<ul>\n<li><b>Volume and Density Progression<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Increasing reps, sets, or decreasing rest periods between sets provides overload. However, this approach has limits &#8211; performing 100 push-ups develops endurance more than strength. Use volume progression primarily in the early stages before you transition to more challenging variations.<\/span><\/p>\n<ul>\n<li><b>Skill-Based Progressions<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Advanced calisthenics involves learning complex skills such as muscle-ups, handstands, or human flags. These require dedicated practice sessions focusing on technique development rather than just strength building. Break complex movements into component parts and practice each element separately before you combine them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective approach combines multiple progression methods. You may increase the reps for 2-3 weeks, then switch to a more challenging variation while dropping back to lower reps. This wave-loading approach prevents plateaus while building both strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For detailed workout structures incorporating these progression principles, read our <a href=\"https:\/\/betterme.world\/articles\/best-at-home-calisthenics-workout\/\"><strong>c<\/strong><\/a><\/span><b><a href=\"https:\/\/betterme.world\/articles\/best-at-home-calisthenics-workout\/\">alisthenics workout routin<\/a>e <\/b><span style=\"font-weight: 400;\">article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80693\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/14.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_calisthenics_enough\"><\/span><strong>Is 20 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">20 minutes can be sufficient for maintaining fitness or for beginners who are starting their journey, but it will depend on intensity and consistency. High-intensity circuit training can provide meaningful benefits in this timeframe.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for significant muscle growth or strength gains, most people benefit from 30-45 minute sessions that allow adequate volume and proper warm-up and cool-down periods.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_okay_to_do_calisthenics_every_day\"><\/span><strong>Is it okay to do calisthenics every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Daily calisthenics can work if you vary the intensity and muscle groups that are targeted. Light movement, mobility work, or low-intensity exercises can be performed daily. However, high-intensity strength training should include rest days for muscle recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should consider alternating between intense training days and active recovery days with gentle movement or stretching.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_calisthenics_take_to_see_results\"><\/span><strong>How long does calisthenics take to see results?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Initial strength gains typically appear within 2-4 weeks as your nervous system adapts to new movement patterns. Visible muscle changes usually become apparent after 6-8 weeks of consistent training. Significant physique transformations require 3-6 months of dedicated practice, with the timeline varying based on starting fitness level, consistency, and nutrition quality.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_calisthenics_reduce_belly_fat\"><\/span><strong>Does calisthenics reduce belly fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics can contribute to overall fat loss, including belly fat, when combined with proper nutrition (<\/span><a href=\"https:\/\/journals.lww.com\/jsip\/fulltext\/9900\/effect_of_calisthenic_exercises_in_a_sedentary.45.aspx\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\"> , <\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-018-5152-z\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/female-calisthenics\/\">Bodyweight training<\/a> helps reduce fat mass and build muscle, both of which are important for body composition improvement (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, spot reduction isn&#8217;t possible regardless of the style of exercise that you choose &#8211; fat loss occurs systemically throughout the body based primarily on your caloric balance and genetics (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25766455\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\"> , <\/span><a href=\"https:\/\/hummov.awf.wroc.pl\/A-proposed-model-to-test-the-hypothesis-of-exercise-induced-localized-fat-reduction,143162,0,2.html\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Good_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-women-2.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;\">Creating an effective calisthenics workout plan requires more than just stringing together bodyweight exercises. The principles outlined here &#8211; progressive overload, balanced movement patterns, appropriate recovery, and systematic progression &#8211; form the foundation of any successful program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that the best plan is one you can execute consistently. Start with movements that challenge you without overwhelming your recovery capacity. Focus on mastering basic patterns before you advance to complex skills. Most importantly, listen to your body&#8217;s feedback and adjust accordingly.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A well-designed calisthenics workout plan serves as your roadmap to success. It provides progressive overload, ensures balanced muscle development, and prevents the plateaus that derail many fitness journeys. Without structure, you&#8217;re essentially throwing darts in the dark &#8211; you may hit the target occasionally, but consistency becomes impossible. This guide breaks down the essential components [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81173,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,6],"tags":[],"coauthors":[45],"class_list":["post-81172","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women","category-workouts"],"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>What Makes a Good Calisthenics Workout Plan? - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the essential elements of a \u2605 GOOD CALISTHENICS WORKOUT PLAN \u27a4 Learn progression strategies, optimal splits, and the equipment needed to achieve maximum results.\" \/>\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=\"What Makes a Good Calisthenics Workout Plan?\" \/>\n<meta property=\"og:description\" content=\"Discover the essential elements of a \u2605 GOOD CALISTHENICS WORKOUT PLAN \u27a4 Learn progression strategies, optimal splits, and the equipment needed to achieve maximum results.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/good-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=\"2025-09-19T19:41:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan-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=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"What Makes a Good Calisthenics Workout Plan?\",\"dateModified\":\"2025-09-19T19:41:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/\"},\"wordCount\":2103,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A well-designed calisthenics workout plan serves as your roadmap to success. It provides progressive overload, ensures balanced muscle development, and prevents the plateaus that derail many fitness journeys. Without structure, you're essentially throwing darts in the dark - you may hit the target occasionally, but consistency becomes impossible.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide breaks down the essential components of a good calisthenics workout plan. We explore how to structure your training for maximum muscle growth, whether equipment is necessary, optimal training splits, and proven progression strategies. By the end, you'll have the blueprint to create a plan that transforms your physique and builds functional strength that transfers to every area of life.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Calisthenics Good for Shredding?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, calisthenics is good for body recomposition - building muscle while losing fat simultaneously (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/363682075_Body_Recomposition_would_it_be_possible_to_induce_fat_loss_and_muscle_hypertrophy_at_the_same_time\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The key lies in understanding how <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-hiit-workout\/\\\">bodyweight training<\/a> creates the metabolic and muscular adaptations necessary for a lean, defined physique.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics helps with fat loss through several mechanisms. High-rep bodyweight circuits elevate your heart rate significantly, which creates substantial caloric expenditure during and after exercise (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8145598\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A review published in ACSM? ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/\",\"name\":\"What Makes a Good Calisthenics Workout Plan? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png\",\"dateModified\":\"2025-09-19T19:41:10+00:00\",\"description\":\"Discover the essential elements of a \u2605 GOOD CALISTHENICS WORKOUT PLAN \u27a4 Learn progression strategies, optimal splits, and the equipment needed to achieve maximum results.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"What Makes a Good Calisthenics Workout Plan?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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It provides progressive overload, ensures balanced muscle development, and prevents the plateaus that derail many fitness journeys. Without structure, you're essentially throwing darts in the dark - you may hit the target occasionally, but consistency becomes impossible.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide breaks down the essential components of a good calisthenics workout plan. We explore how to structure your training for maximum muscle growth, whether equipment is necessary, optimal training splits, and proven progression strategies. By the end, you'll have the blueprint to create a plan that transforms your physique and builds functional strength that transfers to every area of life.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Calisthenics Good for Shredding?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, calisthenics is good for body recomposition - building muscle while losing fat simultaneously (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/363682075_Body_Recomposition_would_it_be_possible_to_induce_fat_loss_and_muscle_hypertrophy_at_the_same_time\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The key lies in understanding how <a href=\"https:\/\/betterme.world\/articles\/bodyweight-hiit-workout\/\">bodyweight training<\/a> creates the metabolic and muscular adaptations necessary for a lean, defined physique.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics helps with fat loss through several mechanisms. High-rep bodyweight circuits elevate your heart rate significantly, which creates substantial caloric expenditure during and after exercise (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8145598\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A review published in ACSM? ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/","name":"What Makes a Good Calisthenics Workout Plan? - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png","dateModified":"2025-09-19T19:41:10+00:00","description":"Discover the essential elements of a \u2605 GOOD CALISTHENICS WORKOUT PLAN \u27a4 Learn progression strategies, optimal splits, and the equipment needed to achieve maximum results.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-474-good-calisthenics-workout-plan.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/good-calisthenics-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"What Makes a Good Calisthenics Workout Plan?"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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