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Calisthenics Push Routine designed by Science for max Hypertrophy

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Yerai Alonso

After having analyzed in different articles what science says regarding optimizing your training for the maximum possible muscle mass gain, I bring you a push routine designed under those precepts. If you want to review the evidence on hypertrophy on which this routine is based, you can take a look here.

With this routine we will train pectorals, shoulders (anterior deltoid specifically) and triceps. I have divided it by levels and it is designed to be done once a week for beginners and twice a week for intermediate or advanced.

As for breaks, they would be a minimum of 2 and a maximum of 3 minutes between sets and exercises. Modify it depending on how difficult the routine is for you.

The structure of the routine will be as follows:

- 1 exercise at strength range (between 1 and 5 repetitions) (2 sets)
- 3 exercises at hypertrophy range (between 6 and 20 repetitions) (3 sets each)
- 1 "finisher" exercise at endurance range (+20 repetitions) (1 set)

The idea would be that in each exercise you reach 80 - 90% of your capacity, therefore close to technical failure, in the specified repetition range.

Remember that it is important that you adapt the routine to your ability, especially based on the criteria that you must be close to failure in the stipulated repetitions, therefore if you are far from failure, change the exercise for a more difficult variant or include some intensity technique.


If you have questions about what any of the exercises are or how to perform them correctly, Calisteniapp has them for free and with a video and explanatory text. You just have to enter the name of the exercise in the search bar on the app.

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First exercise. Strength range (1-5 repetitions)

2 sets of:

- Advanced: pike push ups with elevation
- Intermediate: deep assisted handstand push-ups with pause at the bottom
- Beginners: assisted handstand push-ups - deep pike push-ups - clap push-ups - explosive push-ups

In the case of beginners, I leave you several options so you can choose the one that best corresponds to your level.

Second exercise. Hypertrophy range (6 -20 repetitions)

3 sets of:

- Advanced: handstand push-ups against the wall
- Intermediates: handstand push-ups with your back to the wall
- Beginners: explosive push-ups


Third exercise. Hypertrophy range (6 -20 repetitions)

3 sets of:

- Advanced: pike push ups with pause at the bottom
- Intermediates: pike push ups
- Beginners: decline push-ups


Fourth exercise. Hypertrophy range (6 -20 repetitions)

3 sets of:

- Advanced: Clap push-ups
- Intermediates: explosive push-ups
- Beginners: push-ups


Fifth exercise. Finisher at endurance range (+20 repetitions)

1 set of:

- Advanced: explosive push-up with pause at the bottom
- Intermediates: push-ups
- Beginners: incline push-ups



I hope it helps you and I want to let you know that in future updates these routines will be available in Calisteniapp..

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