5 powerful exercises for building muscles with calisthenics.

Aiming for building muscles with calisthenics? A good calisthenics program is all you need. 

If you are looking forward to building muscles with calisthenics, your workout program should include a wide variety of different routines and methods.  

This full-body workout for building muscles with calisthenics can be done three to four times a week. You can add weights wherever required. 

Let’s get into the routine already. 

Workout Routine For Building Muscles With Calisthenics. 

Chin-ups (20 single reps)

building muscles with calisthenics

Hanging exercises are one of the most important ones in calisthenics. 

Also check- Calisthenics workout routine for beginners. 

Now you must be thinking, what are single reps. 

The method is not the regular training, here, after each rep you rest for a couple of seconds. This way, you will be able to do more reps than you would be able to do if you would do them in a row. 

How to do Chin-ups?

Assuming you can do 10 chin-ups in a row. 

1. Grab a pull-up bar with your palms facing outwards(opposite to your body). 
2. Lift yourself with your arms and reach the bar with your chin. 
3. Get back down on the floor loosen up your arms and rest for 2-5 seconds. (You can always count till 5 and then do the next single rep.)
4. You can increase the resting time as you do more and more single reps. Initially, you would need shorter breaks but as you keep on doing it, you will need longer rests. (max 20 seconds) 

If you can not do 10 reps all together, you can use a band to make the exercise easier. If the exercise is too easy and you can do more than ten reps in a go, then you can add some weight or do side-to-side chin-ups. 

Weigh recommendations: Weight vest-10 kg 

 Reverse Chin-ups (20 single reps) 

building muscles with calisthenics

How to do reverse chin-ups?

Assuming that you can do 10 reverse chin-ups in a row. 

1. Grab a pull-up bar with your palms facing your body.  
2. Lift yourself with your arms and reach the bar with your chin. 
3. Get back down on the floor loosen up your arms and rest for 2-5 seconds. (You can always count till 5 and then do the next single rep.)
4. You can increase the resting time as you do more and more single reps. Initially, you would need shorter breaks but as you keep on doing it, you will need longer rests. (max 20 seconds) 

If you can not do 10 reps all together, you can use a band to make the exercise easier. If the exercise is too easy and you can do more than ten reps in a go, then you can add some weight or do side-to-side chin-ups. 

Weigh recommendations: Weight vest-10 kg 

Dips (20 single reps)

building muscles with calisthenics

Do the same as you’ve done it with the chin-ups.  

How to do Dips?

Assuming that you can do 10 dips in a row. 

1, Grab parallel bars and straighten your arms. 
2. By bending your arms while leaning forward, lower your body. 
3. Lower until your shoulders are below your elbows. 
4. Lift your body back up by straightening your arms. 
5. Leave the bars and loosen up for a few seconds (2-5 seconds initially). 
Repeat.  
6. You can increase the resting time as you do more and more single reps. Initially, you would need shorter breaks but as you keep on doing it, you will need longer rests. (max 20 seconds) 

If you can not do 10 reps all together, you can use a band to make the exercise easier. If the exercise is too easy and you can do more than ten reps in a go, then you can add some weight. 

Weigh recommendations: Weight vest-10 kg 

Plank+ Bridge (3 hybrid reps)

Combine a plank with an easy bridge to make a superset(Hybrid rep). 

How to do plank + Bridge?

1. Start the set with the plank hold it (40 to 60 seconds at least) until it gets really hard. 
2. Now, switch to the bridge pose right afterward
3. When you are finished with both exercises, you rest for about 90 seconds and start with the next hybrid rep. 

So, you do 3 hybrid reps of these two exercises. 

You can make the plank harder by walking backward with your feet. The more you walk backward the harder it gets. 

For the bridge, you should try to raise your body as high as possible if you are able to do this you can make the exercise even harder by extending your legs. 

Squat Jumps

jump squats build muscles with calisthenics

The last exercise of this routine for building muscles with calisthenics is lower body dominant. 

How to do Squat jumps?

1. Stand with your feet slightly wider than shoulder-width apart.
2. Hinge forward at your hips and sit your butt back into a squat.
3. Bend your knees until your thighs are parallel to the ground.
4. Straighten out your legs as you jump as high as you can. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
5, Land back on the floor with soft knees and go right into another squat. 
Repeat for the next 5 minutes. 

The method is focused on strength endurance to make it more simple you do as many jumping squats as possible in 5 minutes. 

Important- 

  1. The depth of your squats varies depending on your mobility. If you are pretty mobile you can go down to a deep squat but if you lack mobility you have to choose a higher squat position.
  2. In every jump, you first land on the balls of your feet absorbs the impact of the jump.
  3. You can jump as high as possible as long as you are able to stabilize your joints when you land. 
  4. It is also very important to stabilize your knees and hips. If your knees are shaking and moving in and outwards during the landing, you should either decrease the height of the jump or squat a little less deep. 

All right, this was the complete routine. 

Building muscles with calisthenics is possible, all you need is the right techniques and workout plans.

This routine for building muscles with calisthenics will hit nearly all muscles in your body. 

All the best! 

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