Short answer: Build each session around a push, pull, knee-dominant leg exercise, hip-dominant exercise and trunk movement. Choose variations that leave one to three clean repetitions in reserve.
Who this workout is for
This framework suits people who want general bodyweight strength with little equipment. Train it two or three times per week with at least one easier day between hard sessions. New trainees should begin with the beginner calisthenics routine; experienced trainees can use the workout-split guide.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Incline or floor push-up | 3 × 6–12 | Chest, shoulders, triceps |
| Table row or pull-up | 3 × 5–10 | Back and biceps |
| Split squat | 3 × 6–12/side | Leg strength and balance |
| Glute bridge | 3 × 10–15 | Hip extension |
| Hollow hold or dead bug | 3 × 20–40 sec | Trunk control |
How to perform the session
Warm up for five minutes, then alternate the push and pull movements before completing legs and core. Rest 60–150 seconds according to difficulty. Keep the final repetitions technically similar to the first.
How to progress
First add repetitions inside the listed range. When every set reaches the top with clean form, choose a slightly harder leverage or range. Change one variable at a time and review the four-week plan for a complete progression.
How RepSaga fits
RepSaga can track and gamify the push-up block by turning completed repetitions into RPG attacks, battles and achievements. It does not track the full routine, so record rows, legs and core separately. See the calisthenics app comparison and push-up tracker guide.
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 long should a calisthenics workout be?
A focused full-body session can take about 30–50 minutes, depending on exercise difficulty and rest.
Can calisthenics build strength?
Yes. Strength can increase when leverage, range, repetitions or external load progress over time.