Short answer: Use one push, one pull, two complementary leg movements and one trunk exercise. Perform two or three nonconsecutive sessions weekly.
Who this workout is for
This session suits people who prefer efficient full-body training. Scale each movement independently. The main calisthenics guide explains exercise selection.
The workout
| Exercise or block | Sets and reps | Focus |
|---|---|---|
| Push-up variation | 3–4 × 6–12 | Horizontal push |
| Row or pull-up progression | 3–4 × 5–12 | Pull |
| Squat or split squat | 3 × 8–15 | Knee-dominant legs |
| Bridge or bodyweight hinge | 3 × 10–15 | Hip-dominant legs |
| Hollow hold or side plank | 3 sets | Trunk |
How to perform the session
Alternate push and pull sets, then complete legs and core. Rest 60–150 seconds based on difficulty. Do not shorten pulling volume simply because push-ups are easier to perform at home.
How to progress
Add repetitions, then range or leverage. If sessions become too long, use the calisthenics split guide. For faster options, compare the 30-minute workout.
How RepSaga fits
RepSaga fits the push-up station and provides RPG motivation for those repetitions. Track the rest of the full-body session separately. Use the back guide and leg guide for deeper progressions.
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
Can a full-body calisthenics workout build muscle?
It can support muscle growth when exercises become progressively harder and nutrition and recovery are adequate.
How many days per week should I train full body?
Two or three nonconsecutive sessions is a common starting structure.