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Calisteniapp / Fullbody circuit

Fullbody circuit: your step-by-step plan.

Using the classic training method of basic circuit routines, also known as “round the world“ or “around the world“, we have created an ideal program to train easily and gain muscle mass, strength and resistance. We will work both the upper and lower body and you will be able to significantly improve your level of physical fitness and muscle tone.

Available in Calisteniapp for iOS and Android.

Explore my path
Fullbody circuit

Objective

Obtain a good level of physical fitness, muscle mass and resistance throughout the body. Be able to perform basic calisthenics exercises, in their simple and advanced variants.

Frequence
See program guidance
First session duration
18 min
Program
16 estimated weeks

01 / Requirements

Required prerequisites

  • × 5 Incline push-ups level 0

Necessary equipment

For this program you will need Low bar, Box.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Prepartion for calisthenics basics

    What you will practise

    In this phase you will start from a beginner level to prepare your body progressively before increasing the difficulty in the following stages. The main goal is to build a solid foundation of general strength, coordination, and tolerance for circuit training. Movements such as Australian chin ups, Incline push-ups, and Bench dips will help you develop the basic upper-body pulling and pushing patterns, while Partial squat and Back lunges begin to activate the legs and glutes with controlled demand. In addition, work with Plank, Femoral bridge, and Upper-body lumbar crunch will strengthen the core and posterior chain, which is key so that later you can progress safely.

  2. Week 3–5Facilitated basics

    What you will practise

    In this phase you are already starting to get closer to the structure of the classic around the world routine, but still with facilitated progressions that will allow you to gain confidence before fully moving on to the complete basics. Vertical pulling work becomes especially important here with Half-range supinated pull-ups, Short supine pull-ups, and Negative supine pull-ups. These variations develop strength in the lats, biceps, and forearms, while also teaching you to control the range of motion and become familiar with pull-up mechanics. At the same time, Short dips and Incline push-ups continue building pushing strength in the chest, triceps, and shoulders, while Lunges and Femoral bridge continue strengthening the legs and glutes to maintain balanced full-body work.

  3. Week 6–8Calisthenics basics

    What you will practise

    In this phase we adapt the classic original around the world routine, one of the most historic and widely used within calisthenics and street workout, so that you can start working with the real basics. The introduction of Supine pull-ups, Dips, Squat, and Push-ups marks an important jump in demand and in transfer to your overall fitness level. Here you are already training the major full-body patterns more clearly: vertical pulling, vertical and horizontal pushing, knee-dominant leg work, and core stabilization. In addition, exercises such as Bar knee raises and Bulgarian squat add stimulus for the abs, hip flexors, glutes, and unilateral stability.

  4. Week 9–12Advanced basics

    What you will practise

    In this phase you move one step beyond the classic routine and raise the intensity by increasing the difficulty of the exercises. The goal is no longer just to perform the basics, but to consolidate them with more repetitions, new variations, and better body control. Prone pull-ups, Dips, and Push-ups with greater volume significantly strengthen the back, chest, shoulders, and triceps, while Squat, Lunges, and Bulgarian squat continue developing the legs and glutes with an increasingly athletic component. In addition, the introduction of explosive movements, such as Explosive dips, Explosive squat, and Explosive push-ups, will help you improve your ability to apply force quickly, something very useful for future advanced exercises.

  5. Week 13–16Calisthenics mastery

    What you will practise

    In this phase we add difficult variations so that you work the whole body intensely and prepare yourself for future progress, such as the muscle up or handstand. The level of demand increases both because of the technical complexity and the power required. Explosive supine pull-ups, Wide grip pull-ups, and Australian archer pull-ups increase pulling work on the lats, rhomboids, biceps, and the muscles that stabilize the scapula. On the pushing side, Straight bar dips, Explosive spartan dips with switch, Clap push-ups, Decline push-ups, and Diamond push-ups develop strength and explosiveness in the chest, shoulders, and triceps. For the lower body, Explosive bulgarian squat, Explosive squat, Double lunge and squat, and Box jumps improve power, coordination, and athletic ability. Work with Leg raises and L sit raises on parallel bars completes the phase with a strong demand on the abs, hip flexors, and body control.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Fullbody circuit. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 18 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The approximate duration of the routines is between 20 and 45 minutes.
  • We will work 3 days a week, with an extra routine in case you want to do a 4th day.
  • Use short or intermediate breaks, between 15 seconds to 1 minute and a half, depending on how difficult the routines are for you.
  • It is oriented for beginner and intermediate athletes who want to train in the typical way used during the development of calisthenics as a sport.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Fullbody circuit and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

What rest times to use?

We recommend using short breaks of between 30" and 1':30" between exercises and intermediate breaks of between 1'30" and 2':30" between laps. If in any phase you find it difficult to advance and you feel stuck, you can try using longer rest times to try to complete it.

What requirements must I meet to be able to do this program?

The first phases have very simple exercises, so there is no minimum requirement.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Fullbody circuit” in Programs. If you already have the app, open the program directly.

I have the app: open Fullbody circuit
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