Muscle-Building Calisthenics Plan (6
Days On / 1 Day Rest)
Weekly Schedule
Day Focus Style
Monday Push Strength + Volume
(Chest/Shoulders/Triceps)
Tuesday Pull (Back/Biceps) Strength + Volume
Wednesday Core + Handstand Control Core Strength
Thursday Push (Advanced Variations) Hypertrophy Focus
Friday Pull (Advanced Variations) Hypertrophy Focus
Saturday Handstand + Flexibility Skill + Recovery
Sunday Full Rest Recovery
Key Guidelines for Muscle Gains
• Reps/Set Target: 3–5 sets per exercise, 8–15 slow, clean reps. If 15 reps is easy, increase
difficulty.
• Rest Between Sets: 60–90 seconds.
• Tempo: 2 sec down – 1 sec hold – 1 sec up (slow = more tension = more growth).
Daily Breakdown
Monday – Push
• Slow Push-ups (4x10–12)
• Dips (chair/bench, 3x10)
• Pike Push-ups (3x8)
• Triceps Dips or Diamond Push-ups (3x10)
Tuesday – Pull
• Inverted Rows (3x10–12)
• Negative Pull-ups (3x5 slow)
• Towel Curls (3x10–15)
• Superman Hold (3x30 sec)
Wednesday – Core + Handstand
• Hollow Body Hold (3x30 sec)
• Leg Raises (3x15)
• Plank to Side Plank (3x30 sec)
• Wall Handstand Hold (3 attempts x max)
Thursday – Push (Harder Variations)
• Decline Push-ups (4x8)
• Pseudo Planche Push-ups (3x6–8)
• Dips (3x12)
• Wall Handstand Shoulder Taps (3x max)
Friday – Pull (Harder Variations)
• Pull-ups or Australian Rows (4x6–8)
• Chin-up Negatives (3x5 slow)
• Towel or Resistance Band Curls (3x12)
• Lying Prone Snow Angels (3x15)
Saturday – Handstand + Flexibility
• Wall Handstand Hold (3x max)
• Kick-ups to wall (5–10 reps)
• Handstand Balance Drills (toe pulls, wall leans)
• Pancake stretch, bridge work, shoulder mobility (15 min)
Sunday – Rest
• Full rest or walk/stretch/yoga
Muscle Support: Nutrition
• Eat in a small calorie surplus (~200–300 kcal above maintenance)
• Prioritize protein: Eggs, chicken, yogurt, lentils, chickpeas, protein shakes
→ Aim for 1.6–2.2g protein per kg of body weight
• Hydrate — aim for 2+ liters/day
