Build muscle plan

Calisthenics Builder

Build muscleBodyweight4 daysIntermediate

Calisthenics-focused muscle building plan

Four-day calisthenics plan mixing push, pull, legs, and full body sessions. Builds functional strength and muscle using only bodyweight movements.

This plan suits a intermediate lifter training 4 days a week with bodyweight, whose goal is to build muscle.

The workouts

4 workouts a week. Tap any one for the full workout with every exercise.

Chest, Triceps, Shoulders · 6 exercises

Back, Lower Back · 6 exercises

Quads, Glutes, Calves · 6 exercises

Cardio, Chest, Back · 6 exercises

Run this in SUUPRFree. Loads the whole plan, tracks every set, tells you when to add weight.