Calisthenics Hypertrophy Push/Pull Program
This program suits athletes who primarily seek adding muscle mass using calisthenics and/or
athletes who have been training solely for strength for the last 8-12 months.
* Quick word about hypertrophy/bodybuilding workouts - they get bad rep in today’s media.
Every strength athlete needs to specialize in a more ‘bodybuilding’-like training block(s) every
once in a while to complement the more narrowed strength practice of his.
We will follow a Push/Pull split, twice a week, for a total of 4 training sessions. One workout will
be vertical-emphasis and the other horizontal-emphasis.
Monday - Vertical Pull
Tuesday - Vertical Push
Thursday - Horizontal Pull
Saturday - Horizontal Pull
Vertical Pull
A. Bar Chin-Ups 5x8-10. Tempo 2020. 3 minutes rest
B. Wide Grip Pull-Ups 3x8-10. Tempo 2020. 2 minutes rest
C. False Grip Chin-Ups 3x5. Tempo 30X1. 2 minutes rest
D. Pelican Curls 3x10. Tempo 2110. 90 seconds minutes rest
E. Rings Y Raises 2x12. Tempo 20X2. 60 seconds rest.
F. Rings Ab Roullouts 2x8. Tempo 3011. 60 seconds rest.
Vertical Push
A. Chest-to-Wall HSPU 5x8-10. Tempo 30X1. 3 minutes rest
B. Full Range Pike Push-Ups. 3x8-10 Tempo 2020. 2 minutes rest
C. Floor Press Leg Pulls. 3x5 Tempo 2121. 2 minutes rest
D. Shrimp Squats 3x5. Natural tempo. 2 minutes rest
E. Bodyweight Tricep Extensions. 3x15. 90 seconds rest.
F. Hanging Straight Leg Raises. 2x10. 90 seconds rest.
Horizontal Pull
A. One arm rows 3x6-8. Tempo 31X1. 2 minutes rest
B. Inverted Bodyweight Rows. 5x8-10. Tempo 30X0. 2 minutes rest
C. Ring Face Pulls. 3x12. Tempo 20X2. 2 minutes rest
D. Band Pull Apart 2x12. Tempo 20X1. 60 seconds rest
E. Ring Bicep Curls 3x12. Tempo 2110. 90 seconds rest
F. Back Extensions 3x15. Tempo 10X1. 60 seconds rest.
Horizontal Push
A. Ring Dips 5x8-10. Tempo 30X1. 3 minutes rest
B. Ring Archer Push-Ups. 3x6-8. Tempo 30X1. 2 minutes rest.
C. Pseudo Planche Push-Ups. 2x8. 20X0. 2 minutes rest
D. Parallel Bar Dips 3x10-20. Tempo 20X0. 2 minutes rest
E. Diamond Push Ups 2xMax. Tempo 10X0. 2 minutes rest.
F. Pistol Squats 3x5. Tempo 3111. 2 minutes rest.
Program guidelines:
1. Prioritize mind-muscle connection and absolute tension on the muscles. Do not worry
about progressive overload.
2. Perform this routine for 4-8 weeks.
3. Notice the tempo in every exercise.
4. Rest only as much as written.
5. The load will have to decrease accordingly, following the reps, tempo and short rest
intervals.
6. Nutrition will have to match your goals if you wish to build mass. Slowly increase food
intake week by week when following the program.