Calisthenics Playbook Push Pull Squat Pdf Free Download [hot] Jun 2026

This balanced routine ensures every muscle group gets 48 to 72 hours of recovery before being taxed again. Perform this routine three times a week (e.g., Monday, Wednesday, Friday). Monday: Push Focus

Bulgarian Split Squats — 3 sets x 10 reps (per leg) Exercise 2: Cossack Squats — 3 sets x 8 reps (per side) Exercise 3: Deep Air Squats — 3 sets x 20 reps Finisher: Calf Raises — 3 sets x 25 reps ⚙️ Essential Rules of Calisthenics Success calisthenics playbook push pull squat pdf free download

Places hands together to heavily target the triceps and inner chest. This balanced routine ensures every muscle group gets