@staticswannabe: Build your physique at home with these exercises 😲 . If you dont have access to a gym, then dont worry because calisthenics is a great way to use your bodyweight as resistance to get bigger and stronger with minimal equipment. Heres a rough outline of what a PPL split would look like at home! PUSH Pike pushup (shoulders) - 3x8-10 - raise feet to make exercise harder, use smaller rom to make standard pike push up easier if too challenging Normal pushup (chest) - 4x10 - perform on knees if too difficult - perform sets of ten with little rest time in between if 10 is too easy - can also increase ROM by putting hands on elevated surface to make more difficult Diamond push up (triceps) - 3x10 - keep elbows in front of body to place emphasis on triceps PULL Pullups (Lats) - 4x8-10 - king of back workouts - jump up to top hold and perform slow negatives if full reps are too difficult - chalk helps push back closer to failure since grip will not be a limiting factor Bodyweight rows (mid back) - 4x8-10 - body more upright = easier - body horizontal = harder FL tuck raises (lats) - 4x4-6 - same movement as lat pushdown - use momentum to get to the top and perform slow negatives if too difficult - can also revisit after building a strong base with rows and pullups Reverse plank (rear delt) - 3x15 seconds - fires triceps and rear delts - lean back to make harder, lean forward to make harder LEGS - sleepi- (no seriously this time) Squat - 4x20 - perform explosive squats if bw squats are too easy Sissy squat (quads) - 4x8 - let knees come forward and heels raise - use wall or door for balance Calf raises (calves) - 3x10 - use stair to get a better stretch Change the rep ranges and amount of sets as you please, this just serves as an outline for you to mold to your own circumstances. Good luck with the training and follow if you found this helpful! #calisthenics #Fitness #motivation #training #gym
