The Military Calisthenics Workout Plan is a no-equipment, 8-week bodyweight strength programme for adults who want structured, military-style training at home. It suits men over 40 and anyone ready to train three days a week, and you get a 28-page illustrated PDF, a six-tab Excel tracker and printable A4 and US Letter logs.
Price and details
| Item | Details |
|---|---|
| Price | USD 3.59 (Etsy sale price; regular USD 5.99) |
| Format | Instant digital download: PDF + Excel (.xlsx) |
| Guide | 28-page illustrated PDF |
| Tracker | Macro-free Excel workbook, 6 tabs |
| Printables | Strength logs in A4 and US Letter |
| Programme length | 8 weeks, 3 strength days per week, about 45 to 65 minutes per session |
What is inside
- 1 × 28-page PDF guide with illustrated exercise pages, setup steps, form cues and easier or harder options
- 8-week schedule listing sets, reps and rest for every session, with lighter recovery weeks in week 4 and week 8
- 1 × Excel workbook with 6 tabs: Sessions, Exercise Log, Cardio, Recovery, Progress and Overview (no macros)
- 2 printable strength logs (Session A and Session B) in A4 and US Letter
- 1 × Start Here file so you know which file to open first
Who it is for, and who it is not for
A good fit if you
- Want a structured, military-inspired bodyweight routine you can do without a gym
- Already exercise a little and are ready for three focused sessions a week
- Like logging sets and reps so you can see progress week by week
Probably not the right fit if you
- Have never exercised before: start with a gentler beginner plan first
- Are recovering from an injury or surgery and have not been cleared to exercise
- Want a barbell or machine-based gym programme
How it works
- Buy the plan on Etsy and download the files straight away from your Etsy purchases page.
- Open the Start Here file, then read the first pages of the PDF guide for warm-up and form cues.
- Print the strength logs or open the Excel tracker, then follow the week 1 sessions.
- Log every session and review the Progress tab at the end of each week before moving on.
Look inside
Frequently asked questions
Do I need any equipment for this military calisthenics workout plan?
No gym equipment is needed. The plan is built on bodyweight movements you can do at home, outdoors or while travelling. A few illustrated variations, such as the decline push-up, use a sturdy step or box to raise your feet, and a stair or solid bench works fine for those.
Is this plan suitable for complete beginners?
It is the most demanding level in the HawkInc military calisthenics series: an 8-week programme with three strength sessions of about 45 to 65 minutes a week. Movements include easier options, but if you are new to exercise, start with a simpler beginner routine for a few weeks and move up when it feels comfortable.
What files do I get after buying?
You get a 28-page illustrated PDF guide, a macro-free Excel workbook with six tracking tabs (Sessions, Exercise Log, Cardio, Recovery, Progress and Overview), printable strength logs in A4 and US Letter, and a short Start Here file that explains which file to open first and how to begin week one.
How many days a week do I train?
The plan schedules three strength days per week, with rest or light activity in between. Weeks 4 and 8 are lighter weeks so your body can recover before you build again. Each session lists the exercises, sets, reps and rest so you never have to guess what to do next.
Can I use the tracker on my phone?
Yes. The tracker is a standard .xlsx file, so it opens in Microsoft Excel, Google Sheets or Apple Numbers on a computer, tablet or phone. If you prefer pen and paper, print the strength logs instead and keep them with your training gear or on the fridge.
Is this medical or physiotherapy advice?
No. It is a general fitness plan for healthy adults. If you have a heart condition, joint problem, recent injury or any health concern, or have not exercised for a long time, speak to your doctor before starting. Stop any movement that causes sharp pain, dizziness or chest discomfort.
This plan is for general fitness information and is not medical advice; talk to your doctor before starting a new exercise or health routine.
