# Calisthenics 

Fundamental calisthenics training for muscle growth

## A

Pull-Up · Split Squat (Bulgarian) · Push-Up · Hamstring Slide · Inverted Row · Calf Raise · Hollow Body Hold

### Workout

- 3 × 5-8 Pull-Up
- 3 × 8-12 Split Squat (Bulgarian)
- 3 × 6-12 Push-Up
- 3 × 8-15 Hamstring Slide
- 3 × 8-15 Inverted Row - Suspension Strap
- 3 × 12-20 Calf Raise
- 3 × 20-40s Hollow Body Hold


## B

B

### Workout

- 3 × 6-10 Chin-Up
- 3 × 8-12 Reverse Lunge
- 3 × 6-12 Push-Up (Incline)
- 3 × 8-15 Romanian Deadlift (Single-Leg, Landmine) - Barbell
- 3 × 8-15 Inverted Row - Suspension Strap
- 3 × 10-15 Glute Bridge (Single-Leg)
- 3 × 8-15 Hanging Knee Raise