WO Buddy plans
Calisthenics workout plan
Five bodyweight sessions a week using only a floor, a wall, a bench or chair and a pull-up bar. Rest 60–90 seconds between sets, stop each set one or two reps short of failure, and add a rep or a harder variation every week.
Warm-up
5 minutes before every session
Arm Circles
1 × 10 each way
Cat-Cow Stretch
1 × 8 reps
World's Greatest Stretch
1 × 5 per side
Scapular Pull-up
Skip on legs day.
2 × 8 reps
Day 1 · Push
Chest, shoulders, triceps
Push-up
Chest to floor, body in one line.
4 × 8–15
Pike Push-up
Hips high; head travels between the hands.
3 × 6–12
Dip
Use bench dips until you can do clean reps.
3 × 6–12
Diamond Push-up
3 × 8–15
Plank
3 × 30–60 s
Day 2 · Pull
Back, biceps, grip
Pull-up
Swap in negatives or inverted rows if you cannot do 4.
4 × 4–10
Inverted Row
The lower the bar, the harder it gets.
3 × 8–15
Chin-up
3 × 4–8
Superman Hold
3 × 20–40 s
Dead Hang
3 × 20–45 s
Day 3 · Legs
Quads, glutes, hamstrings, calves
Bodyweight Squat
Slow lowering, pause at the bottom.
4 × 15–25
Forward Lunge
3 × 10–12 per leg
Single-Leg Glute Bridge
3 × 10–15 per leg
Cossack Squat
3 × 8–10 per side
Single-Leg Calf Raise
3 × 12–20 per leg
Wall Sit
2 × 30–60 s
Day 4 · Core & skills
Trunk strength, handstand and L-sit work
Hollow Body Hold
4 × 20–40 s
Hanging Knee Raise
Progress to straight-leg raises.
3 × 8–15
L-Sit Hold
Tuck the knees if needed.
4 × 10–20 s
Side Plank
3 × 20–45 s per side
Wall Walk
Builds toward the handstand.
3 × 3–5 reps
Dead Bug
2 × 10 per side
Day 5 · Full-body circuit
Conditioning — 3 rounds, rest 60–90 s between
Burpee
3 × 10
Push-up
3 × 10–15
Jump Squat
3 × 12
Inverted Row
3 × 10–12
Mountain Climber
3 × 30 s
Glute Bridge
3 × 15
Cool-down
Optional, 3–5 minutes
Doorway Chest Stretch
1 × 30 s
Child's Pose
1 × 45 s
Kneeling Hip Flexor Stretch
1 × 30 s per side
Hamstring Stretch
1 × 30 s per side
Progressions
When you hit the top of the rep range on every set, move one step to the right. If you cannot hit the bottom of the range, step back one.
Push-up
- Wall Push-up
- Incline Push-up
- Knee Push-up
- Push-up
- Diamond Push-up
- Decline Push-up
- Archer Push-up
Pull-up
- Dead Hang
- Scapular Pull-up
- Negative Pull-up
- Inverted Row
- Chin-up
- Pull-up
- Weighted Pull-up
Dip
- Chair Dip
- Bench Dip
- Dip
- Chest Dip
Squat
- Bodyweight Squat
- Cossack Squat
- Assisted Pistol Squat
- Pistol Squat
Shoulders
- Pike Push-up
- Feet-Elevated Pike Push-up
- Wall Handstand Push-up
Core
- Plank
- Dead Bug
- Hollow Body Hold
- Hanging Leg Raise
- L-Sit Hold
- Dragon Flag
Every calisthenics exercise in the library
126 of the 302 exercises need nothing but your bodyweight, a bar, a wall, a doorway, a chair, a towel or a step. Barbell, dumbbell, machine, cable, band and cardio-machine work is left out, as are weighted variations.
Push (22)
- Archer Push-up
- Bench Dip
- Chair Dip
- Chest Dip
- Crab Walk
- Decline Push-up
- Diamond Push-up
- Dip
- Explosive Push-up
- Feet-Elevated Pike Push-up
- Handstand Push-up
- Hindu Push-up
- Incline Push-up
- Knee Push-up
- Pike Push-up
- Push-up
- Seal Jack
- Typewriter Push-up
- Wall Handstand Push-up
- Wall Push-up
- Wall Walk
- Wide Push-up
Pull (20)
- Active Hang
- Back Extension
- Chin-up
- Commando Pull-up
- Dead Hang
- Doorway Row
- Inverted Row
- L-Sit Pull-up
- Negative Pull-up
- Neutral-Grip Pull-up
- Prone T Raise
- Prone Y Raise
- Pull-up
- Reverse Snow Angel
- Scapular Pull-up
- Scapular Push-up
- Superman
- Superman Hold
- Towel Pull-up
- Towel Row
Legs & glutes (37)
- Assisted Pistol Squat
- Bodyweight Squat
- Burpee
- Calf Raise
- Clamshell
- Cossack Squat
- Curtsy Lunge
- Donkey Kick
- Fast Feet
- Fire Hydrant
- Forward Lunge
- Frog Pump
- Glute Bridge
- Glute Bridge March
- Glute-Focused Back Extension
- High Knees
- Hip Airplane
- Jump Squat
- Jumping Jack
- Lateral Lunge
- Lateral Shuffle
- Lying Hamstring Walkout
- Nordic Hamstring Curl
- Pistol Squat
- Shrimp Squat
- Side-Lying Hip Abduction
- Side-Lying Leg Raise
- Single-Leg Box Squat
- Single-Leg Calf Raise
- Single-Leg Glute Bridge
- Sissy Squat
- Skater Hop
- Skater Squat
- Sprawl
- Step-Down
- Towel Hamstring Curl
- Wall Sit
Core (33)
- Ab Wheel Rollout
- Bear Crawl
- Bear Plank
- Bicycle Crunch
- Bird Dog
- Copenhagen Plank
- Crunch
- Dead Bug
- Decline Sit-Up
- Dragon Flag
- Flutter Kick
- Half Burpee
- Hanging Knee Raise
- Hanging Leg Raise
- Heel Tap
- Hollow Body Hold
- Hollow Rock
- Inchworm
- L-Sit Hold
- Lying Leg Raise
- Mountain Climber
- Plank
- Plank Jack
- Plank Shoulder Tap
- Push-up Shoulder Tap
- Reverse Crunch
- Russian Twist
- Seated Knee Tuck
- Side Plank
- Side Plank Hip Dip
- Squat Thrust
- Toe Touch
- V-Up
Mobility & stretches (14)
- Arm Circles
- Butterfly Stretch
- Cat-Cow Stretch
- Child's Pose
- Cross-Body Shoulder Stretch
- Doorway Chest Stretch
- Hamstring Stretch
- Kneeling Hip Flexor Stretch
- Leg Swings
- Seated Forward Fold
- Standing Quad Stretch
- Torso Twists
- Wall Calf Stretch
- World's Greatest Stretch
General fitness guidance, not medical advice. Stop if something hurts and check with a professional if you have an injury.