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Calisthenics Push/Pull

by Brendan B.
26 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
    Sep 30, 2025 05:39

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!
Muscle Engagement
Front
Back
MuscleSet
Lats
15%
Triceps
14%
Glutes
10.7%
Abs
10%
Front Delts
9%
Upper Back
8.7%
Chest
8%
Biceps
6.7%
Hamstrings
6%
Quadriceps
5%
Lower Back
4%
Middle Delts
3%
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4.8 Stars with 10, 000+ Ratings
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
-