Lower body training builds explosive power, core stability, and balance.Calisthenics legs training emphasizes unilateral movement and deep mobility. Bodyweight air squats, glute bridges, and lunges.
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Standard pronated (palms facing away) pull-ups and supinated chin-ups. calisthenics playbook push pull squat pdf free download
| Day | Focus | Example Beginner Exercises | Example Intermediate Exercises | | :--- | :--- | :--- | :--- | | | Push | Standard Push-ups, Bench Dips, Knee Push-ups | Archer Push-ups, Handstand Push-ups, Ring Dips | | Day 2 | Pull | Australian Pull-ups, Negative Pull-ups, Hanging Knee Raises | Standard Pull-ups, Muscle-ups, L-Sit Pull-ups | | Day 3 | Legs | Bodyweight Squats, Lunges, Glute Bridges | Pistol Squats, Bulgarian Split Squats, Nordic Curls | | Day 4 | Rest | Active recovery (light walking, dynamic stretching) | Focused mobility work and joint preparation | | Day 5 | Push | Pike Push-ups, Triceps Extensions | Clapping Push-ups, 90-degree Push-ups | | Day 6 | Pull | Chin-ups, Renegade Rows | Archer Pull-ups, Typewriter Pull-ups | | Day 7 | Legs | Wall Sits, Calf Raises, Step-ups | Shrimp Squats, Single-Leg Romanian Deadlifts |
Every effective bodyweight workout program is built around three foundational movement pillars. Balancing these patterns ensures symmetrical muscle development, joint longevity, and functional strength. 1. The Push Lower body training builds explosive power, core stability,
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Muscle-ups (frequently covered in supplementary guides). 3. The SQUAT Component (Legs, Glutes, Core) Beginner: Air Squats, Lunges. Intermediate: Bulgarian Split Squats, Jump Squats. Advanced: Pistol Squats. How to Get the Calisthenics Playbook PDF Free Download
Avoid shoulder and wrist pain with strict posture checklists.
By following a push, pull, squat playbook, you can: