The Calisthenics Report

  Build real strength and muscle with zero equipment — no gym, no excuses. 1. Workout Options: Full-Body or Push–Pull–Legs Split Full-Body Workout (for busy people) If you only have 20–30 minutes, this is your go-to. Do it 3 times per week (e.g., Monday, Wednesday, Friday). Rest 30–60 seconds between exercises. Workout A: Exercise Reps/Time Incline Push-Ups (or Wall Push-Ups) 10–15 reps Bodyweight Squats 15–20 reps Dead Bug Hold 20–30 seconds Glute Bridges 12–15 reps Negative Rows (table or towel rows) 6–10 reps Wall Sit 20–30 seconds Push–Pull–Legs Split (for more focused training) Train 4–6 days per week if you want to build strength and muscle faster. Push Day (Chest, Shoulders, Triceps) Incline or Regular Push-Ups – 10–15 reps Pike Push-Ups (start with incline if needed) – 6–10 reps Triceps Dips (on a bench or sturdy surface) – 10–12 reps Pull Day (Back, Biceps) Negative Rows (under a table or doorframe) – 6–10 reps Door Rows or Resistance Band Rows ...

  Pull-ups are one of the best bodyweight exercises for building upper body strength, targeting your back, biceps, shoulders, and core. But if you’re struggling to do even one pull-up, don’t worry — you’re not alone. Many beginners find pull-ups challenging at first. That’s why using resistance bands for assisted pull-ups is a popular and effective method to build strength and master pull-ups faster. In this beginner-friendly guide, I’ll show you exactly how to use resistance bands to learn pull-ups , including setup tips, technique advice, common mistakes, and the best resistance bands for home workouts. Why Use Resistance Bands for Assisted Pull-Ups? Assisted pull-ups make the exercise easier by reducing the amount of body weight you need to lift. Resistance bands help you build back and arm strength gradually until you can do unassisted pull-ups. Bands are affordable, portable, and easy to use at home or the gym . Using bands also improves your pull-up form an...