Program Description
A back and chest workout that can be done at home with just a pull-up bar. You can add weight to your back or waist for each exercise. The workout is designed accordingly." The program should incorporate progressive overload—gradually increasing weight, reps, or intensity over time to keep challenging your muscles Unleash your upper body strength with the Push Calisthenics program, designed for a focused week of intense bodyweight training. This one-day-a-week regimen emphasizes push movements, including classic Push Ups, Pike Push Ups, and challenging Archer Push Ups, ensuring you hit your chest, shoulders, and triceps effectively. Each exercise is structured to maximize muscle engagement and promote growth, making it perfect for those looking to enhance their push strength without the need for a gym. Get ready to elevate your calisthenics game and build a powerful upper body!
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodyweight Fitness, Athletics, Powerbuilding
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedJul 20, 2025 04:59
- Last EditedAug 26, 2025 08:40
Summary
Unlock your potential with this 6-week Push Pull Weighted Calisthenics program, designed for those ready to elevate their strength training. Committing just two days a week, you'll alternate between focused push and pull workouts, incorporating weighted exercises like chin-ups and dips, alongside bodyweight movements to maximize muscle engagement. Perfect for home training, this program emphasizes functional strength and muscle definition, ensuring you build a balanced physique while enhancing your overall fitness. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
19.4%
Triceps
18.2%
Lats
13.8%
Front Delts
13.3%
Chest
11.9%
Middle Delts
8.5%
Biceps
6.1%
Rear Delts
5.8%
Abs
2.9%
