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Calisthenics Power and Muscle →

Upper Body Volume

A clean, focused upper body session designed to lock in great movement patterns and build real strength from the ground up. You'll feel controlled, confident, and accomplished by the end!

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Created by

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Workout Breakdown

warm-up

1

Arm Circle

2 sets × 20s, 20s

2

Shoulder Roll

2 sets × 20s, 20s

3

Chest Opener Stretch

2 sets × 20s, 20s

4

Scapular Push-Up

2 sets × 10 reps, 10 reps

Main workout

1

Push-Up (Incline)

3 sets × 8 reps, 8 reps, 8 reps

2

Pike Push-Up

3 sets × 6 reps, 6 reps, 6 reps

2 circuits
1

Prone Y Raise

1 set × 10 reps

2

Prone Y-T-W - Body Only

1 set × 10 reps

1

Dip (Triceps)

2 sets × 10 reps, 10 reps

2

Push-Up (Diamond)

2 sets × 8 reps, 8 reps

2 circuits
1

Plank (Shoulder Tap)

1 set × 10 reps

2

Side Lying External Rotation

1 set × 12 reps

Cool Down

1

Chest Doorway Stretch

1 set × 30s

2

Shoulder Stretch (Cross-Body)

1 set × 30s

3

Child's Pose

1 set × 40s

Upper Body Volume - Bodyweight Fitness | Bodyweight Fitness