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At Home Calisthenics
by Chicken soup
143 athletes joined
Program Description
At home calisthenics, and all you need is a pull-up bar.
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodyweight Fitness, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Feb 08, 2024 06:29
Last Edited
Jun 21, 2024 11:30
down_app
Week 1
1 / 12 Weeks
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 7
No exercises added to this day
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 1
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 2
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 3
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 4
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 5
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 6
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins
Day 7
1
Push Up
4 Sets
25 Reps
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
3
Wide Grip Pull-Up
3 Sets
5 Reps
4
Dead Hang
3 Sets
1 mins
5
Abs Crunch (Bodyweight)
4 Sets
20 Reps
6
Plank
2 Sets
1.5 mins
Day 8
1
Chin-Up (Bodyweight)
4 Sets
AMRAP
2
Dip (Bodyweight)
4 Sets
10 Reps
3
Push Up
3 Sets
12 Reps
Day 9
1
Wall Sit
3 Sets
2 mins
2
Jump Squat
3 Sets
20 Reps
3
Walking Lunge
4 Sets
25 Reps
4
Lying Leg Raise
3 Sets
20 Reps
5
Side Plank
3 Sets
1.5 mins