BUILD MUSCLE · CALISTHENICS
Workout to build muscle calisthenics
The right volume and rep ranges to grow week after week, backed by evidence. Just your body as the tool.
Goal
Build muscle
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 |
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.
3 days is the frequency with the best impact-to-recovery ratio for most people.
free test · 2 minutes
This is the base version.
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