Calisthenics Upper Body Workout Routine – No Equipment (with PDF)

Calisthenics offers a fantastic way to build upper body strength using just your bodyweight, no fancy equipment needed. The beauty of calisthenics lies in its simplicity and effectiveness, allowing you to work out anywhere, anytime.

One of the great things about calisthenics compared to traditional gym training is its focus on functional strength. This means you’re not just building muscle; you’re also improving coordination, balance, and overall athleticism. Plus, calisthenics can help enhance joint mobility and flexibility, reducing the risk of injury compared to some weightlifting exercises.

In this article, I’ve put together 4 different calisthenics upper body workout plans tailored to various fitness levels. Whether you’re a beginner or more advanced, you’ll find a workout here that suits your needs. So, let’s jump in and start building that upper-body strength!

Calisthenics Upper Body Workout Plan

I’ve designed four upper-body calisthenics workouts that rely solely on your body weight for resistance. These routines are structured with a blend of push and pull movements, which is key for balanced muscle engagement.

The alternating push and pull exercises not only make your workouts efficient but also help in preventing overuse injuries. By allowing opposing muscle groups to recover while the other works, we’re ensuring a safer and more sustainable training approach.

This balanced combination of push and pull exercises targets a variety of muscles across your upper body. It’s a smart way to foster well-rounded strength and support functional movement patterns.

And the best part? You don’t need any equipment, so you can do these workouts from the comfort of your home, at the park, or while you’re on the go.

Feel free to adjust the workout intensity by tweaking the number of reps to match your fitness level. As always, remember to warm up properly before diving into the exercises to keep yourself injury-free.

Now, let’s jump into the routines and start sculpting that upper body strength!

Workout 1

1. Archer Push-Ups: 3 sets of 10-12 reps
2. Archer Pull-Ups: 3 sets of 8-10 reps
3. Inverted Bodyweight Rows: 3 sets of 12-15 reps
4. Feet Elevated Pike Push-Ups: 3 sets of 12-15 reps
5. Pull-Ups: 3 sets of 10-12 reps
6. Push-Ups: 3 sets of 10-12 reps
7. Crunches: 3 sets of 15-20 reps

Workout 2

1. Shoulder Tap Push-Ups: 2 sets of 10 reps on each hand
2. Skin the Cat: 3 sets of 8 rotations
3. Free or Wall Supported Handstand Pushups: 3 sets of 8-10 reps
4. Commando Pull-Ups: 2 sets of 8-10 reps
5. Diamond Push-ups: 2 sets of 1-12 reps
6. Chin-Ups: 3 sets of 10 reps
7. Lying Leg Raises: 3 sets of 10-15 reps

Workout 3

1. Muscle-Ups: 3 sets of 5-10 reps
2. Chin-Ups: 3 sets of 10-12 reps
3. Inch Worms: 3 sets of 8-10 reps
4. Wide Pull-Ups: 3 sets of 8-10 reps
5. Wall Walks: 3 sets of 8-10 reps
6. Commando Pull-Ups: 3 sets of 8-10 reps
7. Windshield Wipers: 3 sets of 8-10 reps

Workout 4

1. Dips: 3 sets of 8-10 reps
2. L Pull-Ups: 3 setys of 10-12 reps
3. Hindu Push Ups: 3 sets of 10-12 reps
4. Pull-Ups: 3 sets of 10 reps
5. Feet Elevated Bench Dips: 3 sets of 12-15 reps
6. Chin-Ups: 3 sets of 10-12 reps
7. Dragon Flag (Negatives): 4 sets of 6-8 reps

Calisthenics Upper Body Workout Program PDF

Download our printable calisthenics upper body workout routine PDF template for free! Whether you prefer to print it out for easy reference or keep it on your phone for on-the-go access, this detailed guide will help you stay on track and achieve your fitness goals.                                                                                            

Don’t miss:

Calisthenics Lower Body Workout Plan
5 Day Calisthenics Workout Plan
Calisthenics Upper Lower Workout Routine
Calisthenics Push Pull Leg Workout Routine
Calisthenics Pull Workout Routine

The Bottom Line

Our upper body calisthenics workout routine is designed to be accessible, effective, and mentally empowering. With no need for equipment or a gym membership, this routine embodies the simplicity and practicality of calisthenics, enhancing functional strength for everyday tasks while reducing injury risks.

Not only does this routine offer a variety of exercises and progressions to keep you engaged, but it also fosters discipline, focus, and perseverance. These mental attributes go beyond just physical gains, helping to build resilience and boost self-confidence.

So, whether you’re at home, in the park, or on the go, this workout routine is your ticket to a stronger, more resilient you. Embrace the challenge and reap the rewards!