BUILD MUSCLE · 5 DAYS/WK · CALISTHENICS
Workout to build muscle 5 days a week calisthenics
The right volume and rep ranges to grow week after week, backed by evidence. Just your body as the tool. 5 days for those who want to speed up progress.
Goal
Build muscle
Frequency
5 days / week
Where
Calisthenics
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Push
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Parallel Bar Dips | 4 | 8-12 | 90 s |
| Push-ups | 4 | 8-12 | 90 s |
| Diamond Push-ups | 4 | 8-12 | 90 s |
| L-sit | 4 | 30-45 s | 90 s |
| Plank | 4 | 30-45 s | 90 s |
Session 2
Pull
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| Pull-ups | 4 | 8-12 | 90 s |
Session 3
Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 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 |
| L-sit | 4 | 30-45 s | 90 s |
| Plank | 4 | 30-45 s | 90 s |
Session 4
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Plank | 4 | 30-45 s | 90 s |
| Muscle-up | 4 | 8-12 | 90 s |
| Hollow Body Hold | 4 | 30-45 s | 90 s |
| Pull-ups | 4 | 8-12 | 90 s |
| Parallel Bar Dips | 4 | 8-12 | 90 s |
Session 5
Full Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pistol Squat | 4 | 8-12 | 90 s |
| Muscle-up | 4 | 8-12 | 90 s |
| Assisted Single-leg Squat | 4 | 8-12 | 90 s |
| Hollow Body Hold | 4 | 30-45 s | 90 s |
| Pull-ups | 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.
5 days with good nutrition and sleep = maximum progression. Only for those who can keep it up.
free test · 2 minutes
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