9 Week Calisthenics Program For Full Body Strength And Mobility

Are you ready to go to great lengths with your fitness? You are now about to embark on a journey to challenge your body, test your fitness capabilities and unleash your inner athlete beast by following this 9-week calisthenics program!

We are about to say goodbye to monotonous workouts and start a new phase with a dynamic and powerful training regimen that can help revolutionize your strength, flexibility and overall athleticism. 

Calisthenics, the art of using your own body weight as resistance, is a versatile yet effective approach that requires no expensive equipment or a permanent membership with expensive fitness centers.

This comprehensive 9-week program is designed to gradually push your limits and elevate your performance. From beginner-friendly exercises to advanced moves, we’ve got you covered for 9 weeks of a quality workout. Whether you are just starting your fitness journey or looking to take your calisthenics skills to the next level, this program will guide you towards your goals.

Let’s continue together!

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What is calisthenics training ?

I will not talk here about the history of calisthenics and how it appeared, but we will get to know it as a physical activity. Calisthenics is a form of exercise that uses bodyweight movements to build strength, flexibility, and overall fitness. It involves doing a range of exercises to target different muscle groups, such as push-ups, squats, lunges, planks, and pull-ups.

Calisthenics exercises do not require any kind of equipment, or weights, which makes them available to everyone and can be done anywhere.

Calisthenics Focuses :

The Calisthenics’ focus is on functional movements that simulate every day and improve body control and mobility. It not only helps build muscle strength, but also stimulates cardiovascular endurance and flexibility. 

By using compound exercises that engage more than one joint and engage several muscle groups at once, calisthenics promotes a balanced overall fitness level.

Benefits of calisthenics

Calisthenics provides a wide range of benefits for individuals wishing to add it to their fitness routine:

#1 Help build strength:

Calisthenics uses the resistance of your body weight to target different muscles and it is as if you were training with weights or on machines, for this it promotes strength development and muscle growth as well. And depending on exercises such as push-ups, pull-ups and squats, you will definitely build strength and muscles.

#2 Enhance Flexibility and Mobility:

There are many calisthenics movements that incorporate dynamic stretches and full range of motion, helping to develop flexibility and joint mobility. Over time, this can lead to increased agility and improved overall movement capabilities.

3# Enhances functional strength:

As already mentioned, Calisthenics focuses on movements that simulate real-life activities and improve functional strength. This means that some of the daily tasks you perform such as climbing stairs, running, jumping or picking things up from the ground will become easy.

4# Adapted to all fitness levels:

Whatever your fitness level Calisthenics will always be right for you, offering progression and regression of exercises, making it suitable for individuals of all fitness levels. Beginners can start with foundational exercises and then gradually increase the intensity and difficulty as their fitness progresses.

#5 Increases body awareness and mind-muscle connection:

This serves in your favor if you want to build muscles, whether in the gym or at home, as many people lack focus on targeting their muscles during exercises, so calisthenics exercises require some focus and connection between mind and muscles, so that individuals need to focus on form and style suitable. This increased awareness of the body can lead to better control of movements and more efficient exercises.

6# Promotes a lean physique:

For people who want to lose weight and build sculpted muscle mass, Calisthenics can help with this as it is effective in burning excess body fat, because it combines strength training with cardiovascular exercises, which leads to a toned and sculpted physique.

9 Week Calisthenics program overview

The 9-week calisthenics program is designed to improve full-body strength and mobility progressively over the course of the program. It consists of different phases and workouts that target specific muscle groups and movements. Here’s an overview of the program structure:

First Phase : Foundation (Weeks 1-3)

• Focus: Establishing a solid foundation and improving overall body strength and control.

• Workouts: Full-body workouts with exercises like push-ups, squats, lunges, planks, and core exercises.

• Targeted Muscle Groups: Upper body (chest, shoulders, arms), lower body (quads, hamstrings, glutes), and core.

Second Phase 2: Strength Building (Weeks 4-6)

• Focus: Increasing strength and muscle development.

• Workouts: Introducing more challenging variations and progressive overload techniques.

• Targeted Muscle Groups: Continuation of full-body exercises with emphasis on progressive movements like diamond push-ups, pistol squats, pull-ups, and advanced core exercises.

Third Phase 3: Advanced Conditioning (Weeks 7-9)

• Focus: Enhancing overall conditioning, endurance, and advanced skill development.

• Workouts: Higher intensity circuits and super sets incorporating complex movements.

• Targeted Muscle Groups: Full-body exercises with emphasis on advanced variations of push-ups, squats, pull-ups, and explosive movements like burpees and jumping lunges.

Calisthenics Program From Week 1 To Week 9

FITNESS LEVEL	WORKOUTS	PROGRESS	HOW MANY DAYS A WEEK
BEGINNER	2 – 3	Start with light resistance, use easy exercises, then scale to advanced variations over the time.	2 – 3 Days a week
INTERMEDIATE	3 – 4	Play between light and moderate resistance, and try to scale up over the time increase reps and sets.	3 -4 Days a week
ADVANCED	4 – 5	Play between moderate and high resistance, rely on advanced variations and always put new challenges.	4 – 5 Days a week

Below, the program is divided into three phases, and each phase lasts 3 weeks. Rely on the same exercises for each phase, then move to the next phase after completing the first phase, then stick to the exercises allocated to it, and so on.

• Beginners: They have to do at least the first 2 workouts up to workout 3.
• Medium: Go up to workout 3 or 4.
• Advanced: Complete up to 4 to 5 workouts.

Calisthenics program first 3 weeks – Foundation

If you have never done calisthenics training before, it would be best to devote the first three weeks to focusing on the basic movements to establish a solid foundation of strength and control. Try to increase the difficulty and intensity of the exercises gradually from week 1 to week 3.

These exercises will help you target your upper body, lower body, and core muscles and provide a total body workout. Remember to rest between rounds, and adjust the exercises to your liking and fitness level.

Workout 1: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Push-Ups	3	10	60 sec between sets
Squats	3	12	60 sec between sets
Lunges	3	10	60 sec between sets
Plank	3	Hold For 30 sec	60 sec between sets

Workout 2: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Diamond Push-Ups	3	8	45 – 60 sec
Mountain Climbers	3	10 – 15	45 – 60 sec
Inverted Rows	3	8	45 – 60 sec
Side Plank	3	Hold for 30 sec per side	45 – 60 sec

Related : BEST PLANK VARIATIONS TO TRY AT HOME

Workout 3: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Wide Push-Ups	3	10	45 sec
Squats	3	8-10	45 sec
Pull-Ups (Assisted or Negatives)	3	6	45 sec
Plank with Knee Tucks	3	10	45 sec

Workout 4: Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Pistol Squats	4	10	45 sec
Push-Ups	4	12	45 sec
Pull-Ups	4	8	45 sec
Plank	3	Hold for 1 min	45 sec

Workout 5: Advanced

EXERCISES	SETS	REPS	REST TIME
Diamond Push-Ups	4	8	45- 60 sec
Muscle-Ups	4	10	45- 60 sec
L-Sit Hold	4	6	45- 60 sec
Back Lever Progression	1	Practice for 10 min	#

Related : BEST 15 BODYWEIGHT EXERCISES TO GROW YOUR ARMS AT HOME

Calisthenics program the middle phase week 4 to week 6 – Strength building

After getting used to some basic exercises and movements, it will be time to raise the challenge ceiling and start a journey for the next 3 weeks to build strength, so your focus will be on performing more strength-building movements to improve muscle development and full strength.

Like the previous weeks, this workout also helps you target your upper body, lower body, and core muscles to deliver a good rounded workout. Just remember to rest between rounds, the most important thing is to stay clean, and adjust the intensity and difficulty of the exercises according to your fitness level.

Workout 1: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Push-Ups	3	8	60 sec
Squats	3	10	60 sec
Pull-Ups (Assisted or Negatives)	3	6	60 sec
Squat Jumps	3	8 -12	60 sec

Workout 2: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Decline Push-Ups	3	6	45 – 60 sec
Wide Grip Pull-Ups	3	6	45 – 60 sec
Burpees	3	8 – 15	45 – 60 sec
Single Leg Glute Bridges	3	8 per leg	45 – 60 sec

Workout 3: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Archer Push-Ups	3	4	45 – 60 sec
Jump Squats	3	8	45 – 60 sec
L-Sit Pull-Ups	3	6	45 – 60 sec
Shrimp Squats	3	8	45 – 60 sec

RELATED : SHRIMP SQUAT GUIDE

Workout 4: Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Handstand Push-Ups	4	6	45 – 60 sec
Planche Progression	4	10 sec	45 – 60 sec
Front Lever Rows	4	6	45 – 60 sec
Human Flag Progression	1	Practice for 10 min	#

Workout 5: Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Planche Push-Ups	4	6	45 – 60 sec
Pistol Squats	4	6	45 – 60 sec
One-Arm Pull-Ups	4	4	45 – 60 sec
Handstand Push-Up Negatives	4	4	#

Calisthenics program the final phase – week 7 to week 9 Advanced conditioning

Now it’s time for us to focus on conditioning for the remaining weeks, so the last 3 weeks will be made up of advanced calisthenics, designed to challenge your conditioning and push your limits. It contains advanced exercises to improve strength, balance, and control.

Try to gradually increase the intensity and difficulty of the workouts every week. For your safety, make sure to warm up well, maintain a clean form, and listen to your body well to avoid injury.

Adjust the reps and sets in a way that suits you, respect the rest periods between the sets, and the most important thing is to do what suits your fitness level, and you can always progress with the development of your fitness.

Workout 1: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Handstand Push-Ups	4	6	45 – 60 sec
Pistol Squats	4	4 – 8 per leg	45 – 60 sec
Muscle-Ups	4	4	45 – 60 sec
L-Sit Hold	3	Hold for 20 sec	45 – 60 sec

Related : BEST CORE EXERCISES AT HOME WITHOUT EQUIPMENT

Workout 2: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Clapping Push-Ups	4	6	45 – 60 sec
Plyometric Squats	4	8-10	45 – 60 sec
Front Lever Pull-Ups	4	2-4	45 – 60 sec
Dragon Flags	3	4	45 – 60 sec

Workout 3: Beginners, Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
Burpees	5	10- 15	45 – 60 sec
Pistol Squats	4	20	45 – 60 sec
Mountain Climbers	4	12 per leg	45 – 60 sec
Tuck Jumps	4	10	45 – 60 sec

Workout 4 : Intermediate, Advanced

EXERCISES	SETS	REPS	REST TIME
One-Arm Push-Ups	4	4 per side	45 – 60 sec
Depth Jumps	4	10	45 – 60 sec
One-Arm Pull-Ups	4	4 per side	45 – 60 sec
Planche Progression	3	10 sec	45 – 60 sec

Workout 5: Advanced

EXERCISES	SETS	REPS	REST TIME
Plyometric Push-Ups	4	10	45 – 60 sec
Box Jumps	4	10	45 – 60 sec
Russian Twists	4	20	45 – 60 sec
High Knees	5	30 sec	45 – 60 sec

How to warm up for calisthenics workouts

Warming up before calisthenics is essential to prepare your body for the workout, increase blood flow to your muscles, and prevent injuries. Here’s a simple warm-up routine you can follow:

• Dynamic Stretching: Start with some dynamic stretches to loosen up your muscles. Perform leg swings, arm circles, torso rotations, and shoulder circles. Aim for 10-15 repetitions on each side.

• Joint Mobility Exercises: Move through various joint mobility exercises to improve mobility and range of motion. Perform wrist circles, ankle circles, neck rotations, and hip circles. Do 5-10 repetitions for each joint.

• Cardiovascular Activity: Engage in a light cardiovascular activity to raise your heart rate and warm up your body. You can jog in place, do jumping jacks, or skip rope for about 5 minutes.

• Specific Movement Activation: Activate the muscles you’ll be using during your calisthenics workout. Perform exercises like bodyweight squats, push-ups, lunges, and plank variations to engage those muscle groups. Aim for 10-15 repetitions of each exercise.

• Neural Activation: Prepare your nervous system for the workout by performing explosive movements like high knee runs, butt kicks, or jumping squats. Do 5-10 repetitions of each exercise.

• Skill-Specific Warm-Up: If you’re focusing on specific calisthenics skills, include a skill-specific warm-up. For example, if you’re working on handstands, include wrist stretches and practice holding a plank or pike position against a wall.

Best Calisthenics Program To Join As a Beginner

Conclusion

In conclusion, the 9-Week Calisthenics Program for Total Body Strength and Mobility is a program designed to improve your overall physical fitness and athletic performance. 

I advise you to adhere to the program and continue with it and dedicate yourself to the exercises, then many benefits can be expected, such as increased muscle strength, improved movement, and improved body control.

Always keep in your mind that consistency is the key. The more you care about building a greater athletic physique, the better for the success of the plan. 

You will notice some progress as the weeks go by, and you will notice positive changes in your strength, endurance and flexibility as well. Celebrate your achievement, but do not stop at 9 weeks. I encourage you to continue with the exercises.

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