# 4-Day Calisthenics

## Pull A + Legs

Pull-Up · Row · Squat · Lateral Raise

### Workout

- 4 × 2-4 Pull-Up
- 3 × 8-12 Row - Other
- 3 × 8-12 Squat - Dumbbell
- 3 × 6-10 Lateral Raise - Dumbbell


## Push A + Core

Dip (Parallel Bar) · Push-Up · Pike Push-Up · Hollow Body Hold

### Workout

- 4 × 6-11 Dip (Parallel Bar)
- 3 × 10-15 Push-Up
- 3 × 6-10 Pike Push-Up
- 2 × 20-30s Hollow Body Hold


## Pull B + Legs

Pull-Up · Chin-Up · Glute Bridge (Single-Leg)

### Workout

- 5 × 2-4 Pull-Up
- 3 × 3-6 Chin-Up
- 3 × 10-12 Glute Bridge (Single-Leg)


## Push B + Legs + Core

Dip (Parallel Bar) · Push-Up (Decline) · Calf Raise · Hanging Knee Raise

### Workout

- 4 × 8-11 Dip (Parallel Bar)
- 3 × 8-12 Push-Up (Decline)
- 3 × 12-15 Calf Raise - Dumbbell
- 2 × 6-10 Hanging Knee Raise