Program Description
Build muscle/strength through calisthenics
Program Overview
- LevelBeginner, Novice
- GoalBodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout40 minutes
- CreatedNov 05, 2024 03:46
- Last EditedJun 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!
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 Row5 Sets
-
3
Glute Bridge (Bodyweight)4 Sets
-
4
Hanging Knee Raise3 Sets
-
Day 4
1
Pull-Up (Bodyweight)5 Sets
-
2
Ring Row5 Sets
-
3
Glute Bridge (Bodyweight)4 Sets
-
4
Hanging Knee Raise3 Sets
-
Day 1
1
Pike Push Up3 Sets
-
2
Push Up3 Sets
-
3
Bulgarian Split Squat (Bodyweight)3 Sets
-
4
Dip (Bodyweight)3 Sets
-
5
Plank3 Sets
-
Day 3
1
Pike Push Up3 Sets
-
2
Push Up3 Sets
-
3
Bulgarian Split Squat (Bodyweight)3 Sets
-
4
Dip (Bodyweight)3 Sets
-
5
Plank3 Sets
-