Hi everyone,

I’ve been practicing calisthenics for almost a year now. I’m currently following the routine below, and I’d really appreciate it if someone with more experience could take a look and tell me whether it looks good or if there are any improvements I could make.

My goal is to build muscle, and I prefer to keep the exercises simple.

Thanks!

Monday – Basic Full Body

Exercise	Sets x Reps
Bodyweight pull-ups	4 x 6–8
Weighted push-ups	3 x 8–12
Bulgarian split squats	3 x 8–10 per leg
Pike push-ups	3 x 6–10
Core: tuck L-sit or hanging knee raises	3 sets/attempts

Wednesday – Push

Exercise	Sets x Reps
Pike push-ups	4 x 6–10
Banded dips	3 x 6–10
Weighted push-ups	2–3 x 8–12
Triceps extensions	2–3 x 12–15
Support hold on parallettes	2–3 x 20–30 sec
Tuck L-sit	2–3 attempts

Friday – Pull + Legs

Exercise	Sets x Reps
Weighted pull-ups	5 sets
Bodyweight pull-up back-off sets	1–2 x 4–5
Chin-ups	3 x 6–10
Australian rows	4 x 10–12
Bulgarian split squats	3 x 8–10 per leg
Hanging knee raises	3 x 10–15
Dead hang	2 sets