Calisthenics workout spilt

Hello everyone,

I've been doing weightlifting regularly 4x/week since last summer. Two months ago, I've decided to switch to calisthenics.

I've bought some equipment from Decathlon (pull-up bars, dip stations, bands, rope, push-up handles, wooden fitness equipment, and of course a mat).

I'm a 26-year-old female, 158 cm, 56 kg (I have some body fat in my belly and some in my hips).

I want to have some strength ( I'm missing a lot of it) and nice body.

I don't eat sugar and grass food. I'm keeping it healthy with enough protein.

I'm starting the basics in calisthenics.

I would like to know your opinions about my spilt :

Day 1 upper body :

Mobility exercise +jumping rope, pull up(with 45kg), chin up (with 45kg band), inverted row, incline push up, dips (with 25kg band), Pike Push up, lateral raises(with 15kg band), hollow hold, Burpee, stretching.

Day 2 lower body : (using bands)

Mobility exercises +jumping rope, Bulgarian Split Squat, squat, Lunges, hip thrusts, deadlift, wall sit, standing calf raises, plank, side plank, jumping rope, stretching.

Day 3 recovery : full body mobility

Day 4 full body calisthenics

Following this video

https://youtu.be/zQQQ1W-ELCo?si3TuLCAVVFRnxE5wM

Then repeat 🔁

I already seing some progress, but wanted to know if this plan is optimized.

Once I master the basics, I'll try to do other variations.

Thanks.

Posted May 1, 2026, 11:31 AM UTC

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