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Get Big & Ripped With Calisthenics

Master Your Muscle With Bodyweight Training

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Calisthenics are a great way to build solid lean muscle AND burn body fat without having to weight train and can even be done without stepping foot inside a gym. Nowadays a lot of public parks and open spaces have some calisthenic bars and equipment but if your local area doesn’t have one you can use them at your local gym and should be able to get a great workout in without needing any equipment as the workout relies on your bodyweight.

Here is a great workout that can get you started and is split into an upper body and lower body workout.

For an upper body day, that will be performed twice a week, it will need 2 days rest in between them.

Upper Body Day

  • 3 sets of pull ups
  • 3 sets of dips
  • 3 sets of chin ups
  • 3 sets of push ups

Perform every exercise for as many reps as you can and make sure to do them in the order given as its designed from the hardest exercise to the easiest.

Lower Body Day

  • 4 sets of pistol squats
  • 4 sets of walking lunges
  • 4 sets of a 20 second sprint or 40 yard dash

Again, perform every exercise for as many reps as you can, and make sure to do them in the order given, its designed from the hardest exercise to the easiest.

It's not a really fancy or elaborate workout, but it doesn't need to be. In calisthenics, the simple exercises are usually the most effective and this workout is no exception. Don't be fooled by the simplicity of this workout as with continuous development and increased effort over time, you will see amazing results.

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