Short answer: Use three weekly sessions with challenging push, pull and leg variations, and keep most sets one to three repetitions short of failure.
Who this workout is for
This plan suits beginner-to-intermediate men who want general bodyweight strength. It is not a universal standard. Start with the main workout framework.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Push-up or weighted push-up | 4 × 5–10 | Horizontal push |
| Chin-up or row progression | 4 × 5–10 | Pull |
| Split squat or assisted pistol | 4 × 6–10/side | Legs |
| Pike push-up | 3 × 5–10 | Shoulders |
| Hollow hold | 3 × 20–40 sec | Core |
How to perform the session
Train nonconsecutive days and alternate the hardest push or pull exercise first. Rest two to three minutes for strength movements.
How to progress
Add repetitions until the top of the range, then change leverage or load. The split guide helps distribute more advanced volume; the push-up strength guide develops pressing.
How RepSaga fits
RepSaga can gamify the push-up sets, but a complete plan still needs pulling and legs. Use the app as a focused RPG layer rather than proof that one exercise covers the whole body.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
How many days should men train calisthenics?
Two to four days can work depending on program structure, experience and recovery.
Do men need to do high-rep push-ups?
No. Harder leverage or added load can train strength with moderate repetitions.