Bodyweight / Calisthenics

3 days, no equipment beyond a pull-up bar.

Every other day. Each set to a rep or two short of failure. When you can do 15+ clean reps, move to the harder swap (e.g. push up → decline push up).

How this plan works

Day A

• Pull Ups (or Chin Up): 3 to failure
• Push Up (or Decline Push Up): 3 to failure
• Bodyweight Squat (or Reverse Lunge): 3 × 20
• Inverted Row (or Chin Up): 3 × 12
• Hanging Leg Raise (or Lying Leg Raise): 3 × 10

Day B

• Parallel Bar Dips (or Bench Dips): 3 to failure
• Chin Up (or Pull Ups): 3 to failure
• Split Squat (Bodyweight) (or Reverse Lunge): 3 × 12
• Pike Push Up (or Wall Handstand Push Up): 3 × 8
• Glute Bridge (or Single-Leg Glute Bridge): 3 × 15
• Bodyweight Calf Raise (or Single-Leg Calf Raise): 3 × 20

Day C

• Pull Ups (or Inverted Row): 3 to failure
• Diamond Push Up (or Push Up): 3 to failure
• Reverse Lunge (or Split Squat (Bodyweight)): 3 × 12
• Single-Leg Glute Bridge (or Glute Bridge): 3 × 12
• Lying Leg Raise (or Hanging Leg Raise): 3 × 15