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Calisthenics Strength & Size Gains →

Upper Body Push & Pull

Kick off your 28-day journey with a focused upper body session that builds real strength from the ground up. You'll move with purpose and control — leaving the session feeling worked but fresh and ready for more.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

1

Shoulder Circle

2 sets × 30s, 30s

1

Cat-Cow Stretch

1 set × 45s

1

Serratus Wall Slide

2 sets × 10 reps, 10 reps

1

Inchworm

2 sets × 5 reps, 5 reps

Main Workout

Pushup Progression

Progressive exercise

Row Progression

Progressive exercise

2 circuits
1

Pike Push-Up

1 set × 11 reps

2

Superman Hold

1 set × 30s

2 circuits
1

Push-Up (Diamond)

1 set × 11 reps

2

Reverse Snow Angel

1 set × 11 reps

Cool Down

1

Child's Pose

1 set × 45s

1

Doorway Chest Stretch

1 set × 40s

1

Shoulder Stretch (Cross-Body)

1 set × 30s

1

Triceps Stretch - Overhead

1 set × 30s

Upper Body Push & Pull - Bodyweight Fitness | Bodyweight Fitness