Beginner calisthenics For Big Guys

Here's a revised 3-day a week workout plan with exercises that focus on building a strong, durable, and aesthetic body while addressing lower back pain and developing round glutes and shoulders. Each exercise includes the muscle groups targeted, instructions for proper form, and sets/reps.

Day 1: Upper Body Strength and Core Stability
Focus on building pushing and pulling strength for your chest, shoulders, back, and core.

Day 2: Lower Body (Glute-Focused) and Core
Focus on strengthening glutes, hamstrings, quads, and core to improve back stability and build rounder glutes.

Day 3: Functional Full-Body Strength
Emphasize functional movements to improve coordination, posture, and overall strength.

Why This Plan Works for You:

Glutes and Shoulders: Hip thrusts, Bulgarian split squats, clamshells, and lateral band walks build round glutes, while pike push-ups, ring push-ups, and wall angels target shoulder aesthetics and strength.

Core and Back Health: Bird dogs, hollow holds, and side planks stabilize your spine, preventing back pain.
Foundation for Advanced Moves: Builds strength for future progressions like pistol squats.

Balanced Muscle Development: Ensures every major muscle group is targeted for a functional and aesthetic physique.

Duration and Progression:
Follow for 8-12 weeks.
Track your reps, sets, and form. Gradually increase difficulty by:
Adding weight to lower-body exercises.
Reducing assistance on pull-ups.
Increasing time under tension (e.g., holding planks or carries longer).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Assisted)

Goblet Squat

Hollow Hold

Farmer's Walk (Weighted)

Lateral Banded Walk

Functional Full-Body Strength

Hip Thrust (Bodyweight)

Bulgarian Split Squat (Bodyweight)

Hamstring Curl

Side-Lying Clamshells

Bird Dog

Lower body and core

Ring Row

Incline Ring Push Ups

Pike Push Up

Side Plank

Wall Angels

Upper Strength and Core Stabil

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