4 Week Calisthenics and Yoga Flow Plan for Men
If you want to get stronger without feeling beat up, pairing calisthenics with yoga is a smart combo. This 4-week plan builds bodyweight strength and control, then uses yoga flows to keep your hips, shoulders, and upper back moving well.
You will train 5 days per week: 3 calisthenics sessions and 2 yoga sessions. Most workouts take about 45 to 60 minutes. Expect better push strength, a stronger core, and mobility that carries over to pull ups, squats, and everyday movement.
- Duration: 4 weeks
- Schedule: 3 days of calisthenics, 2 days of yoga flow, 2 rest days
- Format: Full-body strength sessions plus mobility focused yoga sessions
- Level: Beginner to intermediate, with progressions available for experienced lifters
- Rest: 2 full rest days per week, with optional walking or gentle mobility
- Equipment: Yoga mat, but a pull-up bar and resistance bands are optional
If you want equipment guidance and training basics, see: why you should combine calisthenics and gym training.
If you are brand new to calisthenics, start here first: 21 day beginner calisthenics workout plan for men.
Calisthenics builds strength, coordination, and joint stability using only your body weight. You will improve your ability to brace, stay tight through reps, and control your shoulders and hips through clean ranges of motion.
Yoga complements that by improving mobility and positioning, which is often the limiting factor for men who sit a lot or train hard. Better hip mobility helps your squats and lunges feel smoother. Better shoulder and upper back mobility can make pressing and pull up mechanics feel more natural. Over time, this usually means cleaner reps and fewer nagging aches.
Strength days build capacity. Yoga days help you keep that capacity usable.
Training goes better when your daily basics are consistent. You do not need a perfect diet. You need repeatable habits you can stick to.
Protein
A practical target for men training regularly is around 1.6 to 2.2 g per kg of body weight per day. If you prefer pounds, that is about 0.7 to 1.0 g per lb. Spread protein across meals to support recovery.
Carbs and fats
Carbs support workout performance, especially when you are doing circuits, higher reps, or finishers. Aim for mostly minimally processed options like oats, rice, potatoes, fruit, beans, and whole grains. Include healthy fats from olive oil, nuts, seeds, eggs, and fatty fish.
Hydration
Most people do well starting around 2 to 3 liters per day, then adjusting for body size, sweat rate, and climate. A simple rule: your urine should be pale yellow most of the day.
Simple timing tip
Have a balanced meal with carbs and protein 2 to 3 hours before training. Later, get another protein rich meal or snack within a few hours after. If you train early, keep it light but effective, like yogurt and fruit, a banana plus a shake, or eggs and toast.
For appetite and consistency strategies, see: how to stay full on a diet.
Supplements are optional. Food and consistency come first.
If you want a simple stack:
- Protein powder if you struggle to hit your daily protein target
- Creatine monohydrate (3 to 5 g daily) to support strength and training performance
- Omega-3 if you rarely eat fatty fish
Optional performance add on:
- Caffeine can help training output, but keep it earlier in the day if it affects your sleep.
Check with a healthcare professional before starting supplements if you have medical conditions or take medications. If you want a protein deep dive, see: protein myths debunked muscle growth truth.
Recovery is not something you earn after grinding. It is part of progress.
- Warm up: 5 to 8 minutes of easy movement, plus lighter practice reps before your first main strength move
- Shoulders and wrists: add a few slow scapular circles, wall slides, and wrist prep if push ups bother your wrists
- Technique first: stop a set when form breaks down, or you lose control
- Sleep: aim for 7 to 9 hours most nights
- Rest days: walking and light mobility help you recover without adding stress
If you want more recovery ideas, see: active recovery workouts benefits.
This plan should feel challenging but doable.
- Choose variations that leave 1 to 3 reps in the tank on most sets
- Progress by adding reps first, then adding a set, then choosing a harder variation
- If something causes sharp pain or joint discomfort, swap it for a friendlier version or reduce range of motion
- If you miss a day, do not restart the week. Continue with the next session
If you have a pull-up bar, add a small pulling dose 2 to 3 times per week after calisthenics sessions:
- 2 to 4 sets of band assisted pull ups, negatives, or dead hangs
Keep it easy and clean. The goal is practice, not max effort.
If you are dealing with nagging issues, keeping yoga days consistent usually helps your hips, shoulders, and back feel better over time.
Day 1: Full Body Challenge
| Block #1 | |
| Lunge | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Prisoner Squat | 3 rounds x 40 seconds |
| Split Squat (Right Side) | 3 rounds x 40 seconds |
| Split Squat (Left Side) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Bear Plank Fire Feet | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Bent Knee Hip Raise | 2 rounds x 40 seconds |
| Alternate Oblique Hip Raise | 2 rounds x 40 seconds |
| Rest | 40 seconds |
You can find the plan in the Gymaholic App:
| Block #1 | |
| Bow Pose (Dhanurasana) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Butterfly Pose Warmup | 2 rounds x 40 seconds |
| Camel Pose | 2 rounds x 40 seconds |
| Cat Cow Pose (Bitilasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Pigeon Pose (Kapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Tree pose (Vriksasana) | 2 rounds x 40 seconds |
| Tree pose (Vriksasana) | 2 rounds x 40 seconds |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #5 | |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| T Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Supine Push Up | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Floor Tricep Dip | 3 rounds x 30 seconds |
| Knee Bicep Push Up | 3 rounds x 30 seconds |
| Bird Dog Full Plank (Kneeling Allowed) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Finisher | |
| Alternate Leg Raise Clap Under Crunch | 2 rounds x 40 seconds |
| Plank to Alternate Downward Dog Toe Touch | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Triangle Pose (Trikonasana) (Right Side) | 2 rounds x 40 seconds |
| Triangle Pose (Trikonasana) (Left Side) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Camel Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 x 40 seconds |
| Rest | 1 seconds |
| Block #3 | |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Seated Overhead Stretch | 2 rounds x 40 seconds |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Bow Pose (Dhanurasana) Activation | 1 x 40 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 40 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 40 seconds |
| Rest | 70 seconds |
| Block #1 | |
| Prisoner Squat | 3 rounds x 40 seconds |
| Glute Bridge Hold | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Single Leg Lunge To Calf Raise (Left Side) | 3 rounds x 12 reps |
| Single Leg Lunge To Calf Raise (Right Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #3 | |
| Push Up To Plank Walkout | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Finisher | |
| Crunch | 3 rounds x 40 seconds |
| Alternate Leg Raise Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Leg Pull In Complex | 3 rounds x 30 seconds |
| Alternate Oblique Hip Raise | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Block #2 | |
| Side Plank Crunch (Left Side) | 3 rounds x 30 seconds |
| Side Plank Crunch (Right Side) | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Block #3 | |
| Side Plank Clam (Left Side) | 3 rounds x 30 seconds |
| Side Plank Clam (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
Rest days are essential for muscle recovery and mental rejuvenation, helping to prevent burnout and overuse injuries. They also improve overall performance by allowing the body to repair and strengthen itself between workouts.
| Block #1 | |
| Squat | 3 rounds x 12 reps |
| Split Squat (Right Side) | 3 rounds x 12 reps |
| Split Squat (Left Side) | 3 rounds x 12 reps |
| Rest | 60 seconds |
| Block #2 | |
| Squat Hold | 1 rounds x 30 seconds |
| Glute Bridge With Abduction | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Push Up (Kneeling Allowed) | 3 rounds x 30 seconds |
| Back Extension | 3 rounds x 30 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Bottoms Up | 3 rounds x 30 seconds |
| Elbow To Knee Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Camel Pose | 1 x 40 seconds |
| Child's Pose (Balasana) | 1 x 40 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 40 seconds |
| Rest | 1 seconds |
| Block #2 | |
| Bow Pose (Dhanurasana) | 1 x 45 seconds |
| Pigeon Pose (Kapotasana) | 2 x 45 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Cobra Pose | 2 rounds x 45 seconds |
| Frog Stretch | 2 rounds x 45 seconds |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 45 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 40 seconds |
| Forward Bend Pose (Uttanasana) | 1 x 40 seconds |
| Rest | 61 seconds |
| Block #5 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left Side) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #6 | |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Close Grip (Diamond) Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Superman Hold | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Glute Bridge | 3 x 50 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 30 seconds |
| Reverse Cross Lunge (Curtsy) | 3 rounds x 30 seconds |
| Rest | 50 seconds |
| Finisher | |
| Frog Sit Up | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 30 seconds |
| Tree pose (Vriksasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Triangle Pose (Trikonasana) | 2 rounds x 40 seconds |
| Triangle Pose (Trikonasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Locust Pose (Salabhasana) | 2 rounds x 40 seconds |
| Wall Hip Frog Stretch | 2 rounds x 40 seconds |
| Bow Pose (Dhanurasana) Activation | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 30 seconds |
| Pigeon Pose (Kapotasana) | 2 x 30 seconds |
| Rest | 80 seconds |
| Block #5 | |
| Cobra Pose | 1 x 30 seconds |
| Cat Cow Pose (Bitilasana) | 1 x 30 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 x 30 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Sumo Squat Calf Raise | 3 rounds x 40 seconds |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Split Squat Isometric Hold (Left Side) | 3 rounds x 40 seconds |
| Split Squat Isometric Hold (Right Side) | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Bear Plank Shoulder Tap (Kneeling Allowed) | 3 rounds x 40 seconds |
| Push Up (Kneeling allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 60 seconds |
| Finisher | |
| Side Plank Clam (Left Side) | 3 rounds x 30 seconds |
| Side Plank Clam (Right Side) | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Crunch Punch | 2 rounds x 30 seconds |
| Oblique Leg Pull In | 2 rounds x 30 seconds |
| Rest | 25 seconds |
| Block #2 | |
| Side Plank Pulse (Left Side) | 3 rounds x 30 seconds |
| Side Plank Pulse (Right Side) | 3 rounds x 30 seconds |
| Rest | 25 seconds |
| Block #3 | |
| Single Leg Mountain Climber (Left Side) | 3 rounds x 30 seconds |
| Single Leg Mountain Climber (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
Rest days enhance long-term fitness progress by giving the body time to adapt to new stressors and optimize energy stores. They also support immune function, reducing the risk of illness and keeping you on track with your fitness goals.
| Block #1 | |
| Drop Push Up (Kneeling Allowed) | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #2 | |
| Reverse Snow Angel | 3 rounds x 45 seconds |
| Supine Push Up | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Squat Hold | 3 x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Split Squat (Left Side) | 3 rounds x 10 reps |
| Split Squat (Right Side) | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Finisher | |
| Crunch | 3 rounds x 40 seconds |
| Leg Raise Side To Side | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Cobra Pose | 1 x 40 seconds |
| Warrior 2 Pose (Virabhadrasana II) (Left Side) | 1 x 40 seconds |
| Warrior 2 Pose (Virabhadrasana II) (Right Side) | 1 x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 40 seconds |
| Pigeon Pose (Kapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Seated Forward Bend Pose (Paschimottanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Cat Cow Pose (Bitilasana) | 2 rounds x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left Side) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right Side) | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 2 x 40 seconds |
| Block #1 | |
| Wall Squat Hold | 3 rounds x 40 seconds |
| Calf Raise Toes Out | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Glute Bridge On Heels (Hamstring Focus) | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Close Grip (Diamond) Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Block #4 | |
| Knee Bicep Push Up | 3 rounds x 40 seconds |
| Floor Tricep Dip | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Suite Case Crunch To Air Bike | 3 rounds x 40 seconds |
| Reverse Plank | 3 rounds x 40 seconds |
| Rest | 30 seconds |
| Block #1 | |
| Butterfly Pose (Baddha Konasana) | 2 rounds x 40 seconds |
| Plow Pose (Halasana) | 2 rounds x 40 seconds |
| Alternate Warrior 3 Pose (Virabhadrasana III) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Cat Cow Pose (Bitilasana) | 2 rounds x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #3 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 50 seconds |
| Tree pose (Vriksasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Locust Pose (Salabhasana) | 1 x 40 seconds |
| King Pigeon Pose (Rajakapotasana) (Left Side) | 1 x 50 seconds |
| King Pigeon Pose (Rajakapotasana) (Right Side) | 1 x 50 seconds |
| Rest | 50 seconds |
| Block #5 | |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Left Side) | 1 x 40 seconds |
| Half Spinal Twist Pose (Ardha Matsyendrasana) (Right Side) | 1 x 40 seconds |
| Warrior 1 Pose (Virabhadrasana I) | 2 x 40 seconds |
| Block #1 | |
| Lunge (Total reps) | 3 x 20 reps |
| Rest | 40 seconds |
| Block #2 | |
| Glute Bridge | 3 rounds x 30 seconds |
| Sumo Squat Calf Raise | 3 rounds x 30 seconds |
| Rest | 45 seconds |
| Block #3 | |
| Burpee Without Jump | 3 x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Body Up (Kneeling Allowed) | 3 rounds x 10 reps |
| Pike Push Up | 3 rounds x 10 reps |
| Rest | 40 seconds |
| Block #5 | |
| Alternate Straight Leg Lowering | 3 rounds x 40 seconds |
| Elbow To Knee Crunch | 3 rounds x 30 seconds |
| Rest | 20 seconds |
| Block #1 | |
| Suite Case Crunch To Air Bike | 3 rounds x 30 seconds |
| Plank Hip Roll | 3 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #2 | |
| Alternate Oblique Crunch | 2 rounds x 30 seconds |
| Plank | 2 rounds x 30 seconds |
| Rest | 30 seconds |
| Block #3 | |
| Cross Mountain Climber | 2 rounds x 35 seconds |
| Alternate Leg Raise Crunch | 2 rounds x 30 seconds |
| Rest | 30 seconds |
Incorporating rest days into your routine can boost motivation and maintain enthusiasm for exercise, ensuring long-term commitment to fitness. Additionally, they provide an opportunity for reflection and goal-setting, helping to align your workouts with personal health objectives.
| Block #1 | |
| Lying Reverse Leg Raise | 3 x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Sumo Squat Calf Raise | 2 rounds x 40 seconds |
| Split Squat Isometric Hold (Left Side) | 2 rounds x 30 seconds |
| Split Squat Isometric Hold (Right Side) | 2 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Supine Push Up | 3 rounds x 40 seconds |
| Reverse Snow Angel To Superman | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| T Push Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Body Up (Kneeling Allowed) | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Overhead Crunch | 3 rounds x 40 seconds |
| Feet Elevated Alternate Oblique To Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Tree pose (Vriksasana) (Left Side) | 2 rounds x 40 seconds |
| Tree pose (Vriksasana) (Right Side) | 2 rounds x 40 seconds |
| Puppy Pose (Uttana Shishosana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Child's Pose (Balasana) | 1 x 40 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Seated Forward Bend Pose (Paschimottanasana) | 1 x 30 seconds |
| Warrior 3 Pose (Virabhadrasana III) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Cobra Pose | 2 rounds x 40 seconds |
| Happy Baby Pose (Ananda Balasana) | 2 rounds x 40 seconds |
| Forward Bend Pose (Uttanasana) | 2 rounds x 40 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Half Spinal Twist Pose (Ardha Matsyendrasana) | 2 x 30 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Downward Dog Leg Lift To Knee Tuck | 1 x 40 seconds |
| Block #1 | |
| Walking Lunge (Total reps) | 3 x 20 reps |
| Rest | 60 seconds |
| Block #2 | |
| Split Squat (Left Side) | 3 rounds x 10 reps |
| Split Squat (Right Side) | 3 rounds x 10 reps |
| Rest | 60 seconds |
| Block #3 | |
| Close Grip (Diamond) Push Up (Kneeling Allowed) | 3 rounds x 50 seconds |
| Back Extension | 3 rounds x 40 seconds |
| Rest | 50 seconds |
| Block #4 | |
| Floor Tricep Dip | 3 rounds x 50 seconds |
| Knee Bicep Push Up | 3 rounds x 50 seconds |
| Rest | 50 seconds |
| Block #1 | |
| Cobra Pose | 2 rounds x 30 seconds |
| Cat Cow Pose (Bitilasana) | 2 rounds x 30 seconds |
| Warrior 2 Pose (Virabhadrasana II) | 2 rounds x 30 seconds |
| Warrior 2 Pose (Virabhadrasana II) (Right Side) | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #2 | |
| Downward Dog (Adho Mukha Svanasana) | 1 x 30 seconds |
| Warrior 3 Pose (Virabhadrasana III) | 2 x 40 seconds |
| Rest | 60 seconds |
| Block #3 | |
| Locust Pose (Salabhasana) | 2 rounds x 40 seconds |
| Wall Hip Frog Stretch | 2 rounds x 20 seconds |
| Bow Pose (Dhanurasana) Activation | 2 rounds x 20 seconds |
| Rest | 60 seconds |
| Block #4 | |
| Triangle Pose (Trikonasana) (Right Side) | 2 rounds x 30 seconds |
| Triangle Pose (Trikonasana) (Left Side) | 2 rounds x 30 seconds |
| Rest | 60 seconds |
| Block #5 | |
| Upward Dog Pose (Urdhva Mukha Svanasana) | 1 x 30 seconds |
| King Pigeon Pose (Rajakapotasana) | 2 x 30 seconds |
| Rest | 60 seconds |
| Block #1 | |
| Alien Squat | 3 x 40 seconds |
| Rest | 50 seconds |
| Block #2 | |
| Glute Bridge On Heels (Hamstring Focus) | 3 rounds x 40 seconds |
| Single Leg Jump Lunge (Left Side) | 3 rounds x 30 seconds |
| Single Leg Jump Lunge (Right Side) | 3 rounds x 30 seconds |
| Rest | 35 seconds |
| Block #3 | |
| Reverse Snow Angel To Superman | 2 rounds x 40 seconds |
| Plyo Push Up To Shoulder Tap | 2 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #4 | |
| Alternate Jump Lunge to Torso Rotation | 3 rounds x 40 seconds |
| Mountain Climber To Cross Mountain Climber | 3 rounds x 40 seconds |
| Rest | 35 seconds |
| Finisher | |
| Full Plank Jump | 3 rounds x 40 seconds |
| Alternate Leg Raise Crunch | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #1 | |
| Alternate Oblique Crunch | 3 rounds x 40 seconds |
| Cross Mountain Climber | 3 rounds x 40 seconds |
| Rest | 40 seconds |
| Block #2 | |
| Leg Raise Side To Side | 3 rounds x 40 seconds |
| Overhead Crunch | 3 rounds x 40 seconds |
| Rest | 30 seconds |
If everything feels comfortable, change one lever at a time:
- Add 1 to 2 reps per set until you hit the top of the target range
- Add one extra set to your first 1 to 2 movements on calisthenics days
- Slow the lowering phase of each rep to 2 to 3 seconds
- Add light resistance with a band or weighted vest once your form is solid
- If you have a pull-up bar, add 2 to 4 easy sets of pull up practice (band assisted, negatives, or dead hangs) after two sessions per week
If you want a tougher program next, check this: 4 week advanced calisthenics workout routine for men.
If recovery is rough or your form breaks down:
- Reduce reps and stay in the middle of the rep range
- Increase rest between sets
- Use easier variations for 1 to 2 weeks while you build momentum
- Drop one accessory movement on the hardest strength day
- Reduce plyometrics first (swap jump lunges for regular lunges, and use step back burpees)
A simpler starting point is here: 21 day beginner calisthenics workout plan for men.
After 4 weeks, you have two solid options:
- Repeat the plan with slightly harder variations or more reps
- Move into an intermediate routine for new progress and structure
Here is an option: intermediate calisthenics workout plan for men.
This plan is home friendly. A pull-up bar helps, but you can still make progress with bands, tempo control, and clean reps. If you do have a bar, add a small amount of pulling practice each week. It is one of the fastest ways to feel more athletic.
If you want more home-friendly structure, see: why you should combine calisthenics and gym training.
If you want a more structured approach, a meal plan can make training and recovery easier by removing guesswork:
This plan is about building strength you can use and mobility you can keep. Push on calisthenics days, move with intention on yoga days, and focus on small weekly improvements. In four weeks, you should feel stronger, more athletic, and better in your own body.
Frequently Asked Questions
The 4-week plan combines calisthenics and yoga to enhance bodyweight strength, control, and mobility. You'll train 5 days a week with 3 calisthenics sessions and 2 yoga sessions, focusing on full-body strength and mobility improvements.
Combining calisthenics and yoga helps build strength, coordination, and joint stability, while yoga enhances mobility and flexibility. This synergy leads to improved performance in exercises like squats and pull-ups, and reduces the risk of injuries.
The essential equipment for this plan is a yoga mat. A pull-up bar and resistance bands are optional but can enhance your workouts by providing more exercise variety and progression options.
Yes, the plan is designed for beginner to intermediate levels, with progressions available for those who are more experienced. If you're new to calisthenics, consider starting with the 21 Day Beginner Calisthenics Workout Plan for Men.
Focus on consistent, repeatable eating habits. Aim for 1.6 to 2.2 g of protein per kg of body weight daily, and include healthy carbs and fats in your diet. Hydration is also key, with a recommended intake of 2 to 3 liters of water per day.
Yes, tracking your workouts and progress can be beneficial. Use the Gymaholic App to log your sessions, monitor improvements, and stay motivated throughout the 4-week plan.
Rest days are crucial for recovery, preventing overtraining, and allowing your muscles to repair and grow. This plan includes 2 rest days per week, with optional light activities like walking or gentle mobility exercises.
