Military Calisthenics

5-Day Military Calisthenics Workout Routine (30 Min)

A$150.00A$99.00

5-Day Tactical Bodyweight Workout Plan | Minimal-Equipment Calisthenics Routine

Transform your training with this comprehensive 5-day bodyweight workout spreadsheet, engineered for strength, muscular endurance, and tactical conditioning—zero gym membership required.

Program Feature

Details

Training Split

5-Day Weekly Rotation (Push, Core, Legs, Pyramids, HIIT)

Equipment Needed

Bodyweight only (optional doorway/table edge for rows)

Fitness Level

Intermediate to Advanced (scalable for beginners)

File Format

Fully editable Google Sheets / Excel spreadsheet

What’s Included

  • Day 1: Push & Upper Body Volume – High-rep chest, shoulder, and tricep focus featuring pike push-ups, diamond push-ups, and doorway pulls.

  • Day 2: Tactical Core & Midsection – Dynamic and isometric core conditioning using flutter kicks, bicycle crunches, and timed plank holds.

  • Day 3: Lower Body Power & Endurance – Explosive leg training combining jump squats, walking lunges, and isometric wall sits.

  • Day 4: Military Ladder & Pyramids – High-volume capacity training with 100-rep pyramids for push-ups, air squats, and sit-ups.

  • Day 5: Combat HIIT & Calisthenics – High-intensity 40/20 interval work featuring burpees, jumping lunges, and plank jacks to shred calories.

Key Benefits

  • Clear Workout Scaffolding: Complete breakdown of exercises, target sets, reps, duration, precise rest intervals, and technique notes.

  • Trackable Progression: Ideal for athletes, military prep, or anyone seeking a structured, no-nonsense calisthenics system.

  • Fully Customizable: Adjust rep counts, hold times, and rest periods directly within the sheet as your strength improves.