Original starter · 4 weeks

Calisthenics Five Day Split

A five-day bodyweight split for steady muscle and strength gains, with harder variations added each week instead of plates.

Open editable program Start blank

4weeks

5days a week

20sessions

294working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 4.

Measure	Week 1	Week 4	Change
Working sets	78	50	−36%
Total reps	894	552	−38%
Reps per set	11.5	11.0	−4%
Average RPE	7.5	6.1	−19%

Week 1

DAY 1 - MON - Push

Exercise	Sets × reps	Effort / load	Rest
Ring Dip	4 × 6	RPE 7.5	2:00
Decline Push-Up	3 × 10	RPE 7.5	1:30
Pike Push-Up	3 × 10	RPE 7.5	1:30
Diamond Push-Up	3 × 10	RPE 8	1:00
Plank · seconds	3 × 40	RPE 7	1:00

DAY 2 - TUE - Pull

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 6	RPE 7.5	2:00
Feet-Elevated Ring Row	3 × 10	RPE 7.5	1:30
Chin-Up	3 × 6	RPE 8	1:30
Ring Face Pull	3 × 12	RPE 7.5	1:00
Hanging Knee Raise	3 × 10	RPE 7	1:00

DAY 3 - WED - Legs

Exercise	Sets × reps	Effort / load	Rest
Assisted Pistol Squat · per side	4 × 6	RPE 7.5	1:30
Rear-Foot-Elevated Split Squat · per side	3 × 10	RPE 7.5	1:30
Nordic Curl Negative · hook feet under bench	3 × 3	RPE 7.5	2:00
Single-Leg Hip Thrust · per side	3 × 12	RPE 7.5	1:00
Single-Leg Calf Raise · per side	3 × 15	RPE 8	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Inverted Row	3 × 12	RPE 8	1:15
Ring Push-Up	3 × 12	RPE 8	1:15
Pull-Up · wide grip	3 × 6	RPE 8	1:30
Bench Dip · legs straight	3 × 15	RPE 8	1:00
Hollow Body Rock	3 × 15	RPE 7.5	1:00

DAY 5 - SAT - Lower Volume

Exercise	Sets × reps	Effort / load	Rest
Cossack Squat · per side	3 × 8	RPE 7	1:15
Step-Up · per side	3 × 12	RPE 7.5	1:00
Ring Hamstring Curl	3 × 10	RPE 7.5	1:15
Jump Squat	3 × 6	RPE 6.5	1:30
Side Plank · seconds per side	3 × 30	RPE 7	1:00

Week 2

DAY 1 - MON - Push

Exercise	Sets × reps	Effort / load	Rest
Ring Dip	4 × 8	RPE 8	2:00
Decline Push-Up	3 × 12	RPE 8	1:30
Elevated Pike Push-Up	3 × 8	RPE 8	1:30
Diamond Push-Up	3 × 12	RPE 8.5	1:00
Plank · seconds	3 × 50	RPE 7.5	1:00

DAY 2 - TUE - Pull

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	4 × 8	RPE 8	2:00
Feet-Elevated Ring Row	3 × 12	RPE 8	1:30
Chin-Up	3 × 8	RPE 8.5	1:30
Ring Face Pull	3 × 15	RPE 8	1:00
Hanging Knee Raise	3 × 12	RPE 7.5	1:00

DAY 3 - WED - Legs

Exercise	Sets × reps	Effort / load	Rest
Assisted Pistol Squat · per side	4 × 8	RPE 8	1:30
Rear-Foot-Elevated Split Squat · per side	3 × 12	RPE 8	1:30
Nordic Curl Negative · hook feet under bench	3 × 4	RPE 8	2:00
Single-Leg Hip Thrust · per side	3 × 15	RPE 8	1:00
Single-Leg Calf Raise · per side	3 × 20	RPE 8.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Inverted Row	3 × 15	RPE 8.5	1:15
Ring Push-Up	3 × 15	RPE 8.5	1:15
Pull-Up · wide grip	3 × 7	RPE 8.5	1:30
Bench Dip · legs straight	3 × 18	RPE 8.5	1:00
Hollow Body Rock	3 × 20	RPE 8	1:00

DAY 5 - SAT - Lower Volume

Exercise	Sets × reps	Effort / load	Rest
Cossack Squat · per side	3 × 10	RPE 7.5	1:15
Step-Up · per side	3 × 15	RPE 8	1:00
Ring Hamstring Curl	3 × 12	RPE 8	1:15
Jump Squat	3 × 8	RPE 7	1:30
Side Plank · seconds per side	3 × 40	RPE 7.5	1:00

Week 3

DAY 1 - MON - Push

Exercise	Sets × reps	Effort / load	Rest
Ring Dip	5 × 8	RPE 8.5	2:00
Archer Push-Up · per side	3 × 6	RPE 8	1:30
Elevated Pike Push-Up	4 × 8	RPE 8.5	1:30
Diamond Push-Up	3 × 15	RPE 9	1:00
Plank · seconds	3 × 60	RPE 8	1:00

DAY 2 - TUE - Pull

Exercise	Sets × reps	Effort / load	Rest
Archer Pull-Up · per side	4 × 3	RPE 8.5	2:30
Archer Ring Row · per side	3 × 6	RPE 8.5	1:30
Chin-Up	4 × 8	RPE 9	1:30
Ring Face Pull	3 × 20	RPE 8.5	1:00
Hanging Knee Raise	3 × 15	RPE 8	1:00

DAY 3 - WED - Legs

Exercise	Sets × reps	Effort / load	Rest
Pistol Squat · per side	4 × 4	RPE 8.5	2:00
Rear-Foot-Elevated Split Squat · per side	4 × 12	RPE 8.5	1:30
Nordic Curl Negative · hook feet under bench	3 × 5	RPE 8.5	2:00
Single-Leg Hip Thrust · per side	3 × 20	RPE 8.5	1:00
Single-Leg Calf Raise · per side	4 × 20	RPE 9	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Inverted Row	4 × 15	RPE 9	1:15
Ring Push-Up	4 × 15	RPE 9	1:15
Pull-Up · wide grip	3 × 8	RPE 9	1:30
Bench Dip · legs straight	3 × 20	RPE 9	1:00
Hollow Body Rock	3 × 25	RPE 8.5	1:00

DAY 5 - SAT - Lower Volume

Exercise	Sets × reps	Effort / load	Rest
Cossack Squat · per side	3 × 12	RPE 8	1:15
Step-Up · per side	4 × 15	RPE 8.5	1:00
Ring Hamstring Curl	4 × 12	RPE 8.5	1:15
Jump Squat	4 × 8	RPE 7	1:30
Side Plank · seconds per side	3 × 45	RPE 8	1:00

Week 4

DAY 1 - MON - Push

Exercise	Sets × reps	Effort / load	Rest
Ring Dip	2 × 6	RPE 6	2:00
Decline Push-Up	2 × 10	RPE 6	1:30
Pike Push-Up	2 × 8	RPE 6	1:30
Diamond Push-Up	2 × 10	RPE 6.5	1:00
Plank · seconds	2 × 30	RPE 6	1:00

DAY 2 - TUE - Pull

Exercise	Sets × reps	Effort / load	Rest
Pull-Up	2 × 6	RPE 6	2:00
Feet-Elevated Ring Row	2 × 10	RPE 6	1:30
Chin-Up	2 × 6	RPE 6.5	1:30
Ring Face Pull	2 × 12	RPE 6	1:00
Hanging Knee Raise	2 × 10	RPE 6	1:00

DAY 3 - WED - Legs

Exercise	Sets × reps	Effort / load	Rest
Assisted Pistol Squat · per side	2 × 6	RPE 6	1:30
Rear-Foot-Elevated Split Squat · per side	2 × 10	RPE 6	1:30
Nordic Curl Negative · hook feet under bench	2 × 3	RPE 6	2:00
Single-Leg Hip Thrust · per side	2 × 12	RPE 6	1:00
Single-Leg Calf Raise · per side	2 × 15	RPE 6.5	1:00

DAY 4 - FRI - Upper Volume

Exercise	Sets × reps	Effort / load	Rest
Inverted Row	2 × 12	RPE 6.5	1:15
Ring Push-Up	2 × 12	RPE 6.5	1:15
Pull-Up · wide grip	2 × 5	RPE 6.5	1:30
Bench Dip · legs straight	2 × 12	RPE 6.5	1:00
Hollow Body Rock	2 × 15	RPE 6	1:00

DAY 5 - SAT - Lower Volume

Exercise	Sets × reps	Effort / load	Rest
Cossack Squat · per side	2 × 8	RPE 6	1:15
Step-Up · per side	2 × 12	RPE 6	1:00
Ring Hamstring Curl	2 × 10	RPE 6	1:15
Jump Squat	2 × 6	RPE 5	1:30
Side Plank · seconds per side	2 × 30	RPE 6	1:00