This is the Push workout from the Calisthenics Builder plan. It trains Chest, Triceps and Shoulders across 6 exercises, and takes roughly 76 to 91 minutes.
You open with Push Up while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Push Up | 3 × 10 |
 Diamond Push-Up | 3 × 10 |
 Pike Push-Up | 3 × 10 |
 Decline Push Up | 3 × 10 |
 Tricep Dip | 3 × 10 |
 Shoulder Tap | 3 × 10 |
