Build Muscle Recommended program

Advanced Calisthenics Muscle

For experienced trainees who want real size without weights: archer push-ups, wall handstand push-ups, shrimp squats and Nordic curls, done slowly and close to failure.

14exercises

62min

32sets

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Start workout

Training flow

Warm-up 3 exercises

Jumping Jack

1 sets 45s Full Body

rest 10s

World's Greatest Stretch

1 sets 5 reps Quadriceps

rest 10s

Wrist Circles

1 sets 10 reps Forearms

rest 15s

Main 8 exercises

Archer Push-Up

4 sets 6-8 reps Chest

rest 90s

Shrimp Squat

4 sets 6-8 reps Quadriceps

rest 90s

Wall Handstand Push-Up

3 sets 5-8 reps Shoulders

rest 120s

Eccentric Nordic Curl

3 sets 4-6 reps Hamstrings

rest 120s

Pseudo Planche Push-Up

3 sets 6-10 reps Shoulders

rest 90s

Sissy Squat

3 sets 8-12 reps Quadriceps

rest 75s

Reverse Snow Angel

3 sets 12-15 reps Upper Back

rest 45s

Hollow Body Hold

3 sets 30s Abs

rest 45s

Cool-down 3 exercises

Pigeon Pose

1 sets 45s Glutes

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s

Child's Pose

1 sets 45s Lower Back

rest 10s