Calisthenics Push/Pull

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!

Build muscle/strength through calisthenics

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Ring Row

Glute Bridge (Bodyweight)

Hanging Knee Raise

Pull

Pike Push Up

Push Up

Bulgarian Split Squat (Bodyweight)

Dip (Bodyweight)

Plank

Push

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