Calisthenics Playbook Push Pull Squat Pdf Free High Quality Download May 2026

Pseudo Planche Push-ups and Handstand Push-ups (Advanced) 2. The Pull Category

Pushing movements are essential for upper body thickness and "pushing" power. Incline Push-ups (Beginner) Level 2: Standard Floor Push-ups Level 3: Diamond Push-ups and Parallel Bar Dips calisthenics playbook push pull squat pdf free download

If you are just starting, follow this "Playbook" template three times a week with one day of rest between sessions. Controlled tempo Push-ups Chest to floor Squats Full range of motion Inverted Rows Squeeze the shoulder blades Dips Lean forward for chest Lunges 10 per leg Keep torso upright How to Progress: The Secret to Gains Pseudo Planche Push-ups and Handstand Push-ups (Advanced) 2

Targets the chest, shoulders, and triceps (e.g., Push-ups, Dips). Controlled tempo Push-ups Chest to floor Squats Full

Targets the back, biceps, and rear deltoids (e.g., Pull-ups, Rows).

Many calisthenics athletes neglect legs, but lower body strength provides the explosive power needed for advanced movements. Air Squats and Lunges Level 2: Bulgarian Split Squats Level 3: Archer Squats Level 4: Pistol Squats (Single-leg squats) Sample 3-Day Full Body Routine