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Perfect for beginners, busy professionals, or those prioritizing recovery. Push Day Tuesday: Rest Wednesday: Pull Day Thursday: Rest Friday: Squat Day Saturday & Sunday: Rest Option B: The 6-Day Advanced Rotation
Ready to take your training to the next level? We have compiled a comprehensive, 4-week Progressive Overload Plan based on the Push-Pull-Squat method.
: The playbook is also available for instant access on Amazon Kindle and Apple Books . Core Training Breakdown (The "Push-Pull-Squat" Logic)
You can hit specific muscle groups with more exercises per session.
Many online trainers and calisthenics communities offer beginner guides to introduce their methodology. calisthenics playbook push pull squat pdf free download
What is your ? (e.g., total beginner, can do 5 pull-ups, advanced)
If an exercise is too hard, easily look up the regression.
By downloading the Calisthenics Playbook, you can expect to:
This 3-day split is highly efficient for beginners and intermediates alike. It gives each muscle group ample time to recover while stimulating consistent growth. Day 1: Upper Body Push & Core 3 sets x 8-12 reps Regular Push-Ups: 3 sets x 12-15 reps Pike Push-Ups: 3 sets x 8-10 reps Plank Hold: 3 sets x 45-60 seconds Day 2: Upper Body Pull & Core Pull-Ups or Chin-Ups: 3 sets x 6-10 reps Incline Bodyweight Rows: 3 sets x 10-12 reps Scapular Pull-Ups: 2 sets x 12 reps Hanging Knee Raises: 3 sets x 10-12 reps Day 3: Lower Body Squat & Mobility Bulgarian Split Squats: 3 sets x 10 reps (per leg) Air Squats: 3 sets x 20 reps Walking Lunges: 3 sets x 15 steps (per leg) Calf Raises: 3 sets x 25 reps : The playbook is also available for instant
Transitioning from a pull to a push above the bar. Lower Body Squat Progressions
Targets the entire lower body, including quads, hamstrings, glutes, and calves. The Core Pillars of the Calisthenics Playbook
The methodology is one of the most efficient and accessible ways to build full-body strength, improve athleticism, and develop impressive bodyweight skills—all without expensive equipment or a gym membership. Whether you're a complete beginner or an experienced athlete, a structured calisthenics playbook can provide the roadmap you need to reach your goals.
: Contains 27+ workouts arranged in a step-by-step progression suitable for both beginners and intermediate athletes. What is your
Palms facing you. Uses bicep leverage to assist the back.
If you are looking for a complete training guide for free, these authoritative sources offer comprehensive PDF downloads:
Pushing movements target the anterior (front) side of your upper body. The main drivers here are your pectorals, anterior deltoids, and triceps.