This military calisthenics workout plan for men over 40 gives you three complete bodyweight programs in one digital download: Beginner, Intermediate and Advanced / Expert. Each level is an eight-week, joint-friendly home workout plan with illustrated exercises, a matching Excel workout tracker and printable workout logs, so you can start where you are today and keep building for months.
$5.99 USD · Instant digital download · All three levels included
On This Page
Military calisthenics workout plan at a glance
| Detail | What you get |
|---|---|
| Levels | Beginner, Intermediate, Advanced / Expert |
| Plan length | 8 weeks per level, lighter weeks 4 and 8 |
| PDF guides | 3 illustrated guides, 80 pages in total |
| Exercise illustrations | 26, with setup, form cues and easier or harder options |
| Workout tracker | 3 macro-free Excel workbooks, 6 tabs each (Microsoft Excel required) |
| Printable workout logs | A4 and US Letter, for handwriting |
| Equipment | Mostly bodyweight; mat, band and step or low bench help (not included) |
| Format | Digital download, personal use |
Military calisthenics workout plan photos
Choose your level
| Level | Strength days / week | Session length | Best for |
|---|---|---|---|
| Beginner | 2 | About 25–40 min | Returning after a long break |
| Intermediate | 3 | About 35–50 min | Consistent trainees with good basic control |
| Advanced / Expert | 3 | About 45–65 min | Experienced, with solid movement control and recovery |
What’s inside
- 3 illustrated PDF guides with complete sessions, movement illustrations and progression rules
- 3 Excel workout trackers with Sessions, Exercise Log, Cardio, Recovery, Progress and Overview tabs
- Printable workout logs in A4 and US Letter for pen-and-paper tracking
- 8-week workout plan per level with weekly reps, sets and rest guidance
- Lighter recovery weeks in weeks 4 and 8 to help a 40-plus body adapt
How it works
- Read the PDF guide for your level
- Open the Excel workout tracker or print your log
- Follow the plan and record your work, then review at weeks 4 and 8
Read the full guide
Want to know why this approach suits men over 40, see a sample beginner week and learn how to progress safely? Read our guide: Calisthenics for Men Over 40: A Military-Inspired 3-Level Home Workout Plan. For general exercise guidance for adults, see the WHO physical activity recommendations.
Frequently asked questions
What is the Military Calisthenics Workout Plan for Men Over 40?
It is a digital calisthenics workout plan with three levels (Beginner, Intermediate and Advanced / Expert), each built as an eight-week bodyweight program for men over 40. It includes illustrated PDF guides, Excel workout trackers and printable workout logs.
How much does the military calisthenics workout plan cost?
The complete collection costs $5.99 on Etsy at the time of writing, and all three levels are included in one digital download.
What files are included?
You get three illustrated PDF guides (80 pages in total), three macro-free Excel workout trackers with six tabs each (Sessions, Exercise Log, Cardio, Recovery, Progress and Overview), and printable workout logs in A4 and US Letter.
Is it an instant digital download?
Yes. The files are available to download from Etsy after purchase. No physical item is shipped.
Do I need a gym or equipment?
No gym is needed. The plan is mostly bodyweight. Depending on your level, an exercise mat, a resistance band and a sturdy step or low bench help. Each guide lists its setup and substitutions, and equipment is not included.
Which level is right for me?
Beginner suits men returning after a long break (2 strength days a week, about 25–40 minutes). Intermediate suits men who train fairly consistently (3 days, about 35–50 minutes). Advanced / Expert suits experienced trainees with solid movement control and good recovery (3 days, about 45–65 minutes).
How long is each program?
Each level is an eight-week workout plan with weekly reps, sets and rest guidance, and lighter recovery weeks in weeks 4 and 8.
How many exercises are illustrated?
The collection includes 26 distinct exercise illustrations, each with setup instructions, form cues and easier or harder options.
Does the workout tracker work in Google Sheets or Numbers?
The trackers are designed for Microsoft Excel, which is required. If you prefer not to use a spreadsheet, use the printable logs instead.
Are the printable workout logs fillable?
No. They are made for printing and filling in by hand, not as fillable PDF forms.
Is coaching included?
No. This is a self-guided digital download for personal use. No personal coaching is included.
Is it endorsed by the military?
No. It is independent fitness education inspired by military-style training principles, with no military affiliation or endorsement.
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Independent fitness education for general information only; not medical advice. No military affiliation or endorsement. Check with your doctor before starting a new exercise program if you have a health condition or have been inactive for a while.
