BUILD MUSCLE · 4 DAYS/WK · CALISTHENICS

Workout to build muscle 4 days a week calisthenics

The right volume and rep ranges to grow week after week, backed by evidence. Just your body as the tool. 4 days allow more volume per muscle group without burning out.

Goal
Build muscle
Frequency
4 days / week
Where
Calisthenics
Sample routine

Hypertrophy

Focus on technique and increase the load once you complete the rep range.

Session 1
Upper Body
Hypertrophy
Exercise Sets Reps Rest
Pull-ups 4 8-12 90 s
Parallel Bar Dips 4 8-12 90 s
Push-ups 4 8-12 90 s
Australian Pull-ups 4 8-12 90 s
Diamond Push-ups 4 8-12 90 s
Session 2
Lower Body & Core
Hypertrophy
Exercise Sets Reps Rest
Plank 4 30-45 s 90 s
Pistol Squat 4 8-12 90 s
Assisted Single-leg Squat 4 8-12 90 s
Hollow Body Hold 4 30-45 s 90 s
Bulgarian Split Squat 4 8-12 90 s
Session 3
Upper Body
Hypertrophy
Exercise Sets Reps Rest
Diamond Push-ups 4 8-12 90 s
L-sit 4 30-45 s 90 s
Plank 4 30-45 s 90 s
Muscle-up 4 8-12 90 s
Hollow Body Hold 4 30-45 s 90 s
Session 4
Lower Body & Core
Hypertrophy
Exercise Sets Reps Rest
Bulgarian Split Squat 4 8-12 90 s
L-sit 4 30-45 s 90 s
Plank 4 30-45 s 90 s
Pistol Squat 4 8-12 90 s
Assisted Single-leg Squat 4 8-12 90 s

Warm up 5-10 min before starting and stretch afterward.

why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
Mastering your own bodyweight builds relative strength and control machines can't give you.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes

This is the base version.
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