7-Day Calisthenics Workout Regimen for Muscle Building and Sculpting

Before beginning any new exercise program, it’s important to consult with your healthcare provider, especially if you have any pre-existing medical conditions or concerns. The following 7-day workout regimen focuses on calisthenics, using your body weight to build muscle and sculpt your figure. Make sure to perform a proper warm-up before each workout and listen to your body, adjusting the intensity as needed.


Day 1: Full-Body Basics
1. Push-Ups: 3 sets of 10-15 reps
2. Body-weight Squats: 3 sets of 15-20 reps
3. Plank: 3 sets, hold for 30-45 seconds
4. Bent Knee Leg Raises: 3 sets of 12-15 reps
5. Jumping Jacks: 2 sets of 50 reps




Day 2: Upper Body Emphasis
1. Pull-Ups or Inverted Rows: 3 sets of 8-12 reps
2. Diamond Push-Ups: 3 sets of 8-10 reps
3. Pike Push-Ups: 3 sets of 10-12 reps
4. Superman Holds: 3 sets, hold for 20-30 seconds
5. Tricep Dips: 3 sets of 10-12 reps





Day 3: Lower Body Focus
1. Bulgarian Split Squats: 3 sets of 10-12 reps (each leg)
2. Glute Bridges: 3 sets of 15-20 reps
3. Calf Raises: 3 sets of 20-25 reps
4. Plank Leg Raises: 3 sets of 12-15 reps (each leg)
5. High Knees: 2 sets of 60 seconds




Day 4: Core Strengthening
1. Hanging Leg Raises: 3 sets of 10-12 reps
2. Side Planks: 3 sets, hold for 20-30 seconds (each side)
3. Russian Twists: 3 sets of 20 reps (each side)
4. Reverse Crunches: 3 sets of 15-20 reps
5. Mountain Climbers: 2 sets of 50 reps






Day 5: Cardio and Active Rest
• Cardio Activity: 20-30 minutes of moderate-intensity cardio (running, cycling, brisk walking, etc.)
• Active Recovery: Yoga or light stretching for 15-20 minutes



Day 6: Total Body Challenge
1. Burpees: 3 sets of 10 reps
2. Wide Grip Pull-Ups: 3 sets of 8-10 reps
3. Decline Push-Ups: 3 sets of 10-12 reps
4. Lunges: 3 sets of 12 reps (each leg)
5. Plank to Push-Up: 3 sets of 8-10


Day 7: Flexibility and Mobility
• Dynamic Stretching: Perform dynamic stretches for 15-20 minutes, focusing on all major muscle groups.
Remember to hydrate well, maintain proper form, and listen to your body. Rest and recovery are equally important, so consider incorporating rest days as needed. Always perform exercises with proper form to prevent injuries.



Thank you for joining us on this calisthenics journey to build muscle and sculpt your figure without traditional weights. We hope you find these workouts effective and enjoyable. For more fitness tips, health-related content, and motivational updates, follow @HoosRah on TikTok and Facebook. Stay connected and subscribe to our weekly newsletter at for more enlightening articles dedicated to enhancing your health and well-being.

DISCLAIMER: Remember that individual health and fitness needs vary. The information provided in this article is for educational purposes only and should not replace professional medical advice. Always consult your healthcare provider before starting any new exercise regimen or making significant changes to your fitness routine.




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