A generic three-session upper/lower calisthenics split for building foundational pushing, pulling, leg, hip, and trunk strength. Best suited to someone who can already perform a few strict floor Pushups and unassisted Pullups with controlled form, can hang comfortably from a bar, and can step onto a stable low platform one leg at a time. You’ll need a pull-up bar plus a safe row setup (low bar, rings, or suitable supported alternative) and a stable step/platform. Train the routines across non-consecutive days when possible; keep 1–2 clean reps in reserve and first build toward the top of each prescribed range before adding volume or choosing a harder variation.
Vertical pull & horizontal push
Perform on a non-consecutive day from Upper B where practical. Use controlled reps; rest longer if rep quality drops.
2 Sets · 8-12 Reps · 45s Rest
Smooth shoulder-blade motion; stop before fatigue.
2 Sets · 15-30s · 45s Rest
Comfortable active hang; use feet for assistance if needed.
4 Sets · 1-3 Reps · 150s Rest
Prioritize full, controlled reps. Use negative pullups to complete the set only if needed.
3 Sets · 3-5 Reps · 120s Rest
Maintain a straight body line and consistent depth.
3 Sets · 6-10 Reps · 90s Rest
Use a bodyweight row setup (low bar/rings) or another supported row option.
2 Sets · 3-5 Reps · 90s Rest
3–5-second lowering; use a box or step to start at the top.