Body Weight Calisthenic Muscle Growth Routine

user profile pictureBy Lyfta AI

This workout plan is tailored for a 24 year old male weighing 57 kg who is interested in using only body weight calisthenic exercises to build muscle. Calisthenics is a form of exercise that uses body weight and gravity to build strength, endurance, and muscle mass. This type of workout is perfect for those who do not have access to gym equipment or prefer a more natural approach to fitness.

exercise
push-up

3 sets x 12 reps

exercise
pull-up

3 sets x 10 reps

exercise
elbow dips

3 sets x 10 reps

exercise
squat

3 sets x 15 reps

exercise
lunge

3 sets x 10 reps

exercise
push-up to side plank

3 sets x 0 reps

exercise
bycicle twisting crunch

3 sets x 20 reps

exercise
burpee

3 sets x 10 reps

exercise
mountain climber

3 sets x 20 reps

exercise
jumping jack

3 sets x 30 reps

exercise
reverse plank

3 sets x 15 reps

exercise
pike push-up

3 sets x 12 reps

exercise
chin-ups

3 sets x 10 reps

exercise
triceps dips floor

3 sets x 10 reps

exercise
decline push-up

3 sets x 12 reps

exercise
decline push-up

3 sets x 12 reps

exercise
mountain climber

3 sets x 20 reps

exercise
wide grip pull-up

3 sets x 10 reps

exercise
russian twist

3 sets x 20 reps

exercise
inverted row

3 sets x 10 reps

exercise
handstand push-up

3 sets x 10 reps

exercise
donkey calf raise

3 sets x 15 reps

exercise
pike push up

3 sets x 12 reps