Calisthenics Push / Pull / Legs Complete Program

Table of Contents

Goal: Strength, skill development, and athletic conditioning using bodyweight training
Split: Push / Pull / Legs (3–6 days per week)
Progression: Increase reps, leverage difficulty, tempo, or advanced variations over time

---

PUSH DAY

(Chest, Shoulders, Triceps)

Push days focus on pressing strength, shoulder stability, and triceps endurance. Exercises move from basic to advanced so you can scale based on ability.

Core Push Exercises

• Push-Ups – 3–4 sets × 12–20 reps

• Dips (Parallel Bars or Rings) – 3–4 sets × 8–12 reps

• Pike Push-Ups – 3 sets × 8–12 reps

• Straight Bar Dips – 3 sets × 10–15 reps

Shoulder-Focused Work

• Elevated Pike Push-Ups – 3 sets × 6–10 reps

• Wall Walks – 3 sets × 3–6 reps

• Handstand Push-Ups (Wall-Assisted) – 4 sets × 3–8 reps (advanced)

• Bent-Arm Handstand Hold – 20–40 seconds (intermediate)

Triceps Isolation

• Bench Dips – 3 sets × 12–15 reps (beginner)

• Triceps Extensions (Rings or Bar) – 3 sets × 8–12 reps

• Skull Crushers – 3 sets × 10–15 reps

• Archer Straight Bar Dips – 3 sets × 6–8 reps (advanced)

Skill & Conditioning Finishers

• Hindu Push-Ups – 2–3 sets × 12–15 reps

• Explosive Push-Ups – 3 sets × 6–10 reps

• Frog Stand Hold – 20–40 seconds

• One-Arm Push-Up Progressions (expert level)

---

PULL DAY

(Back, Biceps, Traps)

Pull day emphasizes vertical and horizontal pulling strength, scapular control, and grip endurance.

Primary Pull Movements

• Pull-Ups – 4 sets × 6–10 reps

• Chin-Ups – 3 sets × 6–10 reps

• Australian Rows – 3–4 sets × 12–20 reps

• Body Rows (High → Low Progression)

Advanced Pull Strength

• Archer Pull-Ups – 3 sets × 4–6 reps

• Typewriter Pull-Ups – 3 sets × 3–5 reps

• Commando Pull-Ups – 3 sets × 6–10 reps

• One-Arm Chin-Up Negatives (advanced)

Biceps & Arm Work

• Bar Curls – 3 sets × 10–15 reps

• Close-Grip Chin-Ups – 3 sets × 8–12 reps

• Headbangers – 3 sets × 6–10 reps

• Reverse Australian Chin-Ups – 3 sets × 10 reps

Back & Core Integration

• Skin the Cat – 3 sets × 3–6 reps

• Front Lever Raises – 4 sets × 5–8 reps (advanced)

• Passive Hang – 30–60 seconds

• Scapula Shrugs – 3 sets × 10–15 reps

---

LEG DAY

(Glutes, Hamstrings, Quads, Calves)

Leg day focuses on single-leg strength, explosiveness, joint stability, and athletic movement.

Foundational Leg Strength

• Squats – 4 sets × 15–25 reps

• Lunges – 3 sets × 12–20 reps per leg

• Bulgarian Split Squats – 3 sets × 8–12 reps

• Step-Ups (Slow Tempo) – 3 sets × 10 reps

Single-Leg & Advanced Strength

• Pistol Squats – 4 sets × 4–8 reps (advanced)

• Shrimp Squats – 3 sets × 6–10 reps

• Levitation Squats – 3 sets × 6–10 reps

• Single-Leg Romanian Deadlifts – 3 sets × 8 reps

Hamstrings & Glutes

• Glute Bridges – 3 sets × 12–20 reps

• Hip Thrusts – 3 sets × 10–15 reps

• Elevated Hamstring Curls – 3 sets × 8–12 reps

• Glute-Ham Raises (if available)

Calves

• Calf Raises – 4 sets × 15–25 reps

• Single-Leg Calf Raises – 3 sets × 12 reps

• Toe-In / Toe-Out Calf Raises – 2 sets each

Plyometrics & Conditioning

• Jump Squats – 3 sets × 10–15 reps

• Box Jumps – 3 sets × 5–8 reps

• Jumping Lunges – 3 sets × 12 reps

• High Knees – 30–45 seconds

---

Sample Weekly Split

• Day 1: Push

• Day 2: Pull

• Day 3: Legs

• Day 4: Rest or Active Recovery

• Day 5–6: Repeat or Skill Work

---

Final Thoughts

Your exercise selection is excellent—the key improvement is organization and intent. Think of your list as a library, not a checklist. Choose 6–8 movements per session, focus on clean form, progressive overload, and adequate recovery.