Calisthenics Push/Pull

by Brendan B.
21 athletes joined

Program Description

Build muscle/strength through calisthenics

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Nov 05, 2024 03:46
  • Last Edited
    Jun 29, 2025 07:38

Summary

Unleash your strength with the Calisthenics Push/Pull program, a comprehensive 12-week journey designed for those ready to elevate their bodyweight training. Committing just four days a week, you'll engage in a balanced blend of push and pull exercises, focusing on essential movements like Pull-Ups, Push-Ups, and Pike Push-Ups. This program not only builds muscle but also enhances functional strength, making it perfect for home workouts with minimal equipment. Get ready to transform your physique and master your body!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pike Push Up
3
-
2
Push Up
3
-
3
Bulgarian Split Squat (Bodyweight)
3
-
4
Dip (Bodyweight)
3
-
5
Plank
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
-
2
Ring Row
5
-
3
Glute Bridge (Bodyweight)
4
-
4
Hanging Knee Raise
3
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Bodyweight)
5 Sets
-
2
Ring Row
5 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
4
Hanging Knee Raise
3 Sets
-
Day 4
1
Pull-Up (Bodyweight)
5 Sets
-
2
Ring Row
5 Sets
-
3
Glute Bridge (Bodyweight)
4 Sets
-
4
Hanging Knee Raise
3 Sets
-
Day 1
1
Pike Push Up
3 Sets
-
2
Push Up
3 Sets
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Plank
3 Sets
-
Day 3
1
Pike Push Up
3 Sets
-
2
Push Up
3 Sets
-
3
Bulgarian Split Squat (Bodyweight)
3 Sets
-
4
Dip (Bodyweight)
3 Sets
-
5
Plank
3 Sets
-