GENERAL HEALTH · 4 DAYS/WK · CALISTHENICS
Workout to improve general health 4 days a week calisthenics
More energy, better posture, a stronger heart. Training that improves what matters outside the gym. Just your body as the tool. 4 days allow more volume per muscle group without burning out.
Goal
General health
Frequency
4 days / week
Where
Calisthenics
Sample routine
Strength-endurance
Prioritize clean execution and a full range of motion on every rep.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-ups | 3 | 10-12 | 60 s |
| Parallel Bar Dips | 3 | 10-12 | 60 s |
| Push-ups | 3 | 10-12 | 60 s |
| Australian Pull-ups | 3 | 10-12 | 60 s |
| Diamond Push-ups | 3 | 10-12 | 60 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 3 | 30-45 s | 60 s |
| Pistol Squat | 3 | 10-12 | 60 s |
| Assisted Single-leg Squat | 3 | 10-12 | 60 s |
| Hollow Body Hold | 3 | 30-45 s | 60 s |
| Bulgarian Split Squat | 3 | 10-12 | 60 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Diamond Push-ups | 3 | 10-12 | 60 s |
| L-sit | 3 | 30-45 s | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Muscle-up | 3 | 10-12 | 60 s |
| Hollow Body Hold | 3 | 30-45 s | 60 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bulgarian Split Squat | 3 | 10-12 | 60 s |
| L-sit | 3 | 30-45 s | 60 s |
| Plank | 3 | 30-45 s | 60 s |
| Pistol Squat | 3 | 10-12 | 60 s |
| Assisted Single-leg Squat | 3 | 10-12 | 60 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
Strength + endurance + mobility in the same week. The gains show outside the gym, not just inside.
Mastering your own bodyweight builds relative strength and control machines can't give you.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
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