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Get Jacked for Summer: A Free Calisthenics Workout Plan to Build Muscle and Shred Fat

Published by ROVFIT | 05.08.2023

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We are not responsible for any injuries, illnesses, or negative outcomes that may occur from using this information.

Summer is here and we all want to go to the beach with a great shape that boosts our confidence. If you are one of us and don't want to spend money for a gym membership then calisthenics is your way to get in shape and ROVFIT is here to help you with your progress. With only bodyweight exercises and a little discipline, you can put muscle mass while burning fat.

To help you achieve your fitness goals, we've put together a free 1-month workout plan that focuses on push-pull bodyweight exercises. This workout plan is designed to help you lose fat, build muscle, and get stronger. In this program, you will be working out 2 days in a row and take 1 day off to recover and rest your muscles.

Day 1 - Push Workout:

Push-Ups - 3 sets of 15 reps
Pike Push-Ups - 3 sets of 12 reps
Dips - 3 sets of 10 reps
Decline Push-Ups - 3 sets of 10 reps
Handstand Push-Ups (wall assisted) - 3 sets of 8 reps
Burpees 3 sets of 20 reps

Day 2 - Pull Workout:

Muscle-Ups (if you can) - 3 sets of 5 reps
Pull-Ups - 3 sets of 12 reps
Chin-Ups - 3 sets of 12 reps
Inverted Rows - 3 sets of 12 reps
L-Sit Pull-Ups - 3 sets of 8 reps
Burpees 3 sets of 20 reps

Day 1 is a push workout that targets your chest, shoulders, and triceps. This workout starts with push-ups, a classic calisthenics exercise that targets your chest, triceps, and shoulders. You will then move on to pike push-ups, which target your shoulders and upper chest. The next exercise is dips, the greatest exercise for your chest, triceps, and also your shoulders. Decline push-ups target your upper chest, while handstand push-ups against a wall are a great exercise for your shoulders. Finally, burpees will finish off the workout, providing a full-body workout that will leave you feeling exhausted but accomplished.

Day 2 is a pull workout that focuses on your back, biceps, and forearms. This workout starts with muscle-ups, an advanced calisthenics exercise that combines a pull-up with a dip. If you didn't learn how to do muscle-ups, you can do more pull-ups or chin-ups instead. Pull-ups and chin-ups target your biceps, forearms, and back. Inverted rows are another exercise that targets your back muscles. L-sit pull-ups are a challenging exercise that will help to strengthen your grip, biceps, and forearms. Finally, burpees for short cardio.

Remember to take a day off to rest and recover after each two-day training cycle. During this rest day, make sure to eat a healthy and balanced diet that provides your body with the necessary nutrients to fuel your workouts and build muscle.

Consistency is key when it comes to calisthenics. Make sure to stick to your workout plan and stay dedicated to achieving your fitness goals. As you progress through the program, increase the number of reps and sets to challenge yourself and continue making progress.

If you complete this 1-month workout plan and take care of what you are eating, you will see a great difference in the mirror and feel stronger. Get ready for the beach this season!