The Mass-Building Calisthenic Workout

Sets And Reps

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If your primary goal from training is to build mass, I recommend using a standard bodybuilding template structured around basic calisthenics like the ones listed above. Find variations that will cause you to fatigue at around 10-15 reps and perform 3 or 4 sets of each exercise. Perform two pushing movements, two pulling movements, and two squatting movements in each full-body workout. If you stick to your program, get enough sleep and eat enough, you will undoubtedly see an improvement in both your strength and mass.

Here's a sample full-body program that could work for an intermediate-level trainee:

 

Push-Ups - Close Triceps Position

 

3 sets, 15 reps

 

Parallel Bar Dip

 

3 sets, 15 reps

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Inverted Row

 

3 sets, 15 reps

 

Barbell Side Split Squat

 

3 sets, 10 reps (per leg)

 

Pistol Squat

 

3 sets, 10 reps (per leg)