Intermediate4 days/weekNo equipment

4-Day Calisthenics Upper/Lower (No Equipment)

Build real muscle and strength with bodyweight training, four days a week.

Days per week: 4
Session length: ~45 min
Equipment: No equipment
Experience: Intermediate
Goal: Build muscle, Get stronger
Run it for: 8–12 weeks

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Overview

A calisthenics program for people who have outgrown beginner bodyweight workouts. Harder variations like decline, diamond and archer push-ups, table rows, Nordic curls and single-leg squats keep you in the rep range that builds muscle.

An upper/lower split trains each muscle twice a week. All you need is floor space, a sturdy table to row under, and a chair or couch.

Who it's for

People who can do 15+ push-ups and 20+ bodyweight squats
Anyone who wants to build muscle at home without buying equipment
Calisthenics fans without access to a pull-up bar

Not ideal if…

Beginners. Start with the 3-Day Bodyweight Workout.
Anyone with a pull-up bar or rings. Add pull-ups and dips for even better back and arm development.

Weekly schedule

Upper A Monday, Lower A Tuesday, rest Wednesday, Upper B Thursday, Lower B Friday.

MonUpper A
TueLower A
WedRest
ThuUpper B
FriLower B
SatRest
SunRest

The workouts

Upper A

Exercise	Sets	Reps
Decline push-ups	4	10
Inverted row (under a sturdy table)	4	10
Pseudo planche push-up	3	8
Diamond push-ups	3	10
Triceps dip (on a chair)	3	12
Hollow body hold	3	30 sec

Lower A

Exercise	Sets	Reps
Bulgarian split squat (back foot on a chair)	4	12 per leg
Cossack squat	3	8 per side
Single-leg glute bridge hold	3	30 sec per side
Nordic curl (feet under a couch)	3	5
Single-leg calf raise	3	15 per leg
Lying leg raise	3	12

Upper B

Exercise	Sets	Reps
Archer push-up	3	6 per side
Inverted row (under a sturdy table)	3	12
Wide-grip push-ups	3	12
Decline push-ups	3	12
Superman	3	15
Side plank	3	30 sec per side

Lower B

Exercise	Sets	Reps
Jump squat	3	10
Bodyweight lunge	3	12 per leg
Sissy squat	3	10
Curtsy lunge	3	10 per leg
Single-leg calf raise	3	15 per leg
Dead bug	3	10 per side

How to run it

Warm up: 5 minutes of easy movement (marching, arm circles, bodyweight squats), then one easier set of the first exercise.
Choosing a weight: Pick the version of each exercise you can do for the target reps with good form and about 2–3 reps left in the tank. Use easier versions (incline push-ups, shallower lunges) until you can.
Rest between sets: 60–90 seconds between sets; up to 2 minutes on archer push-ups and Nordic curls.
Progression: Work each exercise up to the top of its rep range, then move to a harder version: raise your feet higher on decline push-ups, lean further forward on pseudo planche push-ups, straighten your legs on table rows, or slow the lowering to 4 seconds. In Progress, Progressive Reps is already on for every rep-based exercise: each time you hit the target on every set, the next session's target goes up by one rep. You can change the increment or turn it off on any exercise.
How long to run it: Follow it for 8–12 weeks, as long as you keep making progress. If most of your lifts stall for two weeks in a row, take an easier week at about 60% of your usual weights, then keep going.
Track every session: Write down the weight and reps for every set. You need last session's numbers to know what to do today, and seeing them climb is the best motivation there is.

Tips

Test your table first. It must be sturdy enough to hang from without tipping. A broom handle across two chairs is not safe.
Nordic curls are very hard. Lower yourself as slowly as you can and catch yourself with your hands. Even partial reps build strong hamstrings.
Keep 1–2 reps in reserve on most sets so you can train four days a week.

Questions

Can you build muscle with only bodyweight?

Yes, as long as the exercises are hard enough to keep you in roughly the 5–20 rep range near failure. That's why this program uses harder variations instead of more reps.

What if I have a pull-up bar?

Swap one set of table rows for pull-ups or chin-ups on each upper day. Your back and biceps will thank you.

What comes after this program?

The Advanced Bodyweight Strength program, with pistol squats, handstand push-ups and pseudo planche push-ups.

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