Upper Body Calisthenics Workout Plan

OVERVIEW (simple + effective)

You’ll train 4 days per week:

• Day 1 – Pull (strength focus)

• Day 2 – Push + Core

• Day 3 – Rest / Light

• Day 4 – Pull (volume focus)

• Day 5 – Push + Core

• Day 6 – Optional light / skill

• Day 7 – Rest

  
  

🔥 DAY 1 – PULL (STRENGTH)

This is your main pull-up progression day.

1. Pull-Ups (or progression)

• 4–5 sets

• Go near max (leave 1 rep in tank)

  
  

If you can’t do many yet:

• Do 1–2 real reps → finish with negatives

2. Negative Pull-Ups

• 3 sets of 3–5 reps

• 3–5 sec slow lower

  
  

3. Scapular Pull-Ups

• 3 sets of 10–12

  (builds shoulder strength = HUGE for progress)

  
  

4. Dead Hangs

• 2–3 sets of 30–45 sec

  
  

💪 DAY 2 – PUSH + CORE

No equipment needed.

1. Push-Ups

• 4 sets of 8–20

  (progress to decline push-ups later)

2. Pike Push-Ups (shoulders)

• 3 sets of 6–12

  (this builds toward handstand push-ups)

  
  

3. Bench/Chair Dips

• 3 sets of 8–15

  
  

4. Plank

• 3 sets of 30–60 sec

  
  

5. Hanging Knee Raises

• 3 sets of 10–15

  
  

😌 DAY 3 – REST / ACTIVE

• Walking 

• Optional: light stretching or dead hangs

  
  
  
  

🚀 DAY 4 – PULL (VOLUME + TECHNIQUE)

This is where your pull-up endurance grows fast.

1. Pull-Up Sets (submax)

• 5–6 sets at ~70% effort

  (e.g., if max = 4 → do sets of 2–3)

  
  

2. Chin-Ups

• 3 sets of max reps

  (easier variation = more volume)

  
  

3. Isometric Hold (top position)

• 3 sets of 10–20 sec

  
  

4. Negative Burnout

• 2–3 sets

  
  

🔥 DAY 5 – PUSH + CORE

Same muscles, slightly different focus.

1. Decline Push-Ups (feet elevated)

• 4 sets of 8–15

2. Pike Push-Ups

• 3 sets

  
  

3. Dips

• 3 sets

4. Hanging Leg Raises

• 3 sets of 10–15

  
  

5. Hollow Body Hold

• 3 sets of 20–40 sec

  
  
  
  

✨ DAY 6 – OPTIONAL (SKILL / LIGHT DAY)

Keep this EASY.

• 2–3 light pull-up sets

• Dead hangs

• Core work

• Practice form

  
  

Or skip it if tired

🧠 PROGRESSION RULES (MOST IMPORTANT PART)

Pull-Ups

• When you can do +1 rep, that’s progress

• Example: 3 → 4 reps = win

  
  
  
  

Push-Ups

• Once you hit 15–20 reps → move to harder versions:

  • Decline push-ups

  • Slow tempo push-ups

Core

• Progress to:

  • Straight leg raises

  • Toes-to-bar (eventually)

⏱️ HOW LONG WORKOUTS TAKE

• 30–45 minutes

• Super efficient, no gym needed

  
  

⚡ BONUS: SPEED UP YOUR PULL-UPS

On non-training days:

• Do 1–2 easy pull-ups randomly

• Never to failure

  
  
  
  

This alone can double your progress speed

🚨 WHAT WILL HAPPEN IF YOU FOLLOW THIS

• Month 1–2: strength foundation

• Month 3–4: visible upper body definition + more reps

• Month 5–6: you hit your 10 pull-ups goal