At Calisteniapp, we're constantly evolving, and today we bring you an update packed with improvements to help you train better, more personally, and with smarter tracking. Ready to discover everything that’s new? 🧠💪

One of the biggest advances in this version is the addition of an 

Evaluates your performance based on how you rate each completed session.

 to offer a more realistic view of your progress.

Tells you whether you're progressing correctly or if your plan needs to be adjusted to keep improving.

: Be honest when rating your sessions. The more accurate your feedback, the better the system can help you.

Smarter EVO Routines: Personalized Calisthenics Plans

 — not the other way around. EVO routines have undergone a major upgrade after months of work:

 for each exercise, evaluating your effort and sensations.

smoother, more precise, and fully personalized

We've doubled the number of possible combinations of exercises, sets, and reps — meaning more variety, more personalization, and more effective workouts.

Redesigned Calendar to Better Organize Your Workouts

 The app calendar is now much more intuitive:

 shows your workouts organized by weeks and days.

Better planning and session tracking overall.

In addition to all of the above, we’ve added small updates that make a big difference in your daily experience:

: choose your preferred app language independently of your phone’s system language.

 on the home screen for smoother multi-device syncing.

, perfect for offline use or poor connections.

🔧 Improved overall stability and minor bug fixes.

Thank You for Being Part of Calisteniapp!

We know that training takes consistency, discipline — and the right tools. That’s why every update is made with you in mind. And if you ever notice a bug or need help, we’re here for you:

Update, progress, and keep pushing your limits. 💪

¿What's new in v25.7.0? 

One of the safest ways to make your training effective and reach your goals is to keep things simple, stick with your program over time, and understand exactly what you’re working on and why.

So, in today’s post I’m giving you a straightforward push-day routine that works whether you’re a beginner, intermediate, or advanced athlete. You’ll know how to do it, you’ll be able to keep it up over time, and—most importantly—it will deliver results.

. If you’re one of those people who says their goal is to “get in shape” or “tone up,” let me translate that for you: you want to add muscle. This routine is perfect for that.

. Most pushing exercises train all three, but each move shifts the emphasis a little—sometimes to the upper chest, sometimes to the lower chest, and so on. We’ll pick exercises to cover every angle.

 – in calisthenics that’s usually some form of push-up.

 – think dips on parallel bars or incline push-ups.

 – something that targets the triceps more directly, such as sphinx push-ups or low-bar extensions.

Work every set close to muscular failure.

 Don’t worry about exact rep numbers; stop roughly two or three reps before you truly can’t complete another. You should feel the burn and notice your rep speed slowing down.

Rest 2–3 minutes between sets and between exercises.

 Anything less than two minutes won’t let you recover fully, and effectiveness will drop.

, depending on how many days you can train, how fast you recover, and how committed you are.

do at least one pull session and one leg session

. For a balanced, aesthetic physique you need a minimum of one push, one pull, and one leg day per week.

If you’re unsure what pull or leg routines to use, stay tuned—I’ll publish similar articles soon.

. If you carry extra body fat, follow a diet that supports your training for better results.

Calisthenics Muscle-Building Routine: Push – 

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-ccd1359b-6e62-462e-a61b-9774580fb333

3 × Parallel-bar dips <br>(at home with no equipment: incline push-ups)

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-802e1874-2d5f-47b6-aa26-5cdafd736142


See routine (no-equipment home version): 

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-edeeadeb-d9b7-4e07-8d3a-2ce6f5679b2b

3 × Wall-assisted handstand push-ups (facing the wall)

3 × Explosive dips <br>(at home: clapping push-ups)

3 × Low-bar triceps extensions <br>(at home: sphinx push-ups)

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-f4584ca0-1030-4712-8752-9b184b2de59b

https://calisteniapp.com/customRoutines/1zKPNwFrSnYVOA9JiqHXPWoPSmT2/UR-cc5ec71c-40cd-40aa-917f-21de3e74f9a0

Follow these routines exactly as explained and you’ll see results before long. I hope they help you make great progress!

Push-Day Calisthenics Workout for Muscle Growth

Pike push-ups are one of the most useful exercises in calisthenics, yet they’re also among the most underrated and poorly executed.

In this article I’d like to go over the benefits of the exercise and the key points for doing it correctly.

Pike push-ups give us a vertical pushing pattern in one of the simplest ways available in calisthenics. Other vertical-push options, such as handstand push-ups, are far more difficult.

Because of this, pike push-ups serve as a middle ground between basic pushing movements like push-ups or dips and advanced skills like assisted or free handstand push-ups.

They’re an excellent way to start working the shoulders in a targeted manner—something that becomes crucial once you aim for an advanced level.

The catch is that you have to perform them with proper form, so let’s look at how to do them.

Step your feet forward in small increments,

 keeping your hands planted while lifting your hips. Walk in only as far as you can while keeping your legs straight. This is your starting pike position.

Bend your arms until your head lightly brushes the floor.

 Keep your neck neutral so that the crown of your head—rather than your forehead or nose—moves toward the ground.

Extend your arms to return to the starting position.

Aim to keep your legs straight. If mobility won’t allow it, a slight knee bend is fine.

Let your elbows track backward as you lower; don’t flare them out to the sides.

Stay on the balls of your feet, not with the whole sole pressed to the ground.

Pike push-up progressions for beginners and advanced athletes

Place your hands on an elevated surface to shorten the distance you have to lower.

Elevate your feet to make the movement more vertical.

Use parallettes or another set of handles to increase range of motion.

If you’d like calisthenics training programs that incorporate this exercise, 

—especially the Handstand program, the Strength-Based Handstand program, and the Intro to Planche program.

Mastering the Pike Push-Up: Proper Form and Key Advantages

When you type “calisthenics” into Google, autocomplete reveals the community’s most frequently asked questions. Some of them make perfect sense; others verge on the hilarious. Below you’ll find the ten most common questions and their answers. I hope they clear things up for you!

1. Can you build muscle with calisthenics?


Yes—and the reason is simple: muscle responds to stimulus, not to the tool you use. It doesn’t matter whether the load comes from dumbbells, a barbell, or your own bodyweight; what matters is the intensity you apply, how often you expose each muscle to that stimulus, and your total training volume. You can set up a calisthenics routine specifically for hypertrophy by working every muscle group under the right amount of tension. When the reps start to feel easy, add weight or switch to harder progressions; the key is to keep challenging the muscle.

Also yes. Fat loss comes down to creating a calorie deficit—spending more energy than you take in. That extra expenditure can come from calisthenics, cardio, cycling, walking… whatever you enjoy. You have two levers: raise the calories you spend through exercise or lower the calories you consume through nutrition (ideally, use both). Your body doesn’t care whether the deficit comes from muscle-ups or running; it only notices that fewer calories are coming in than going out.

It works… as long as you do. The truth is straightforward: calisthenics is effective for building muscle, losing fat, boosting strength, and learning skills. Even with “so-so” programming, most people make decent progress because it’s a very forgiving discipline. Put in consistent effort and you’ll see results.

4. Does calisthenics raise testosterone?


There’s no exclusive “calisthenics bonus.” Any physical activity that improves your muscle mass and overall health supports a positive hormonal profile. Calisthenics doesn’t produce a unique effect that sets it apart from powerlifting or machine-based training.

Primarily it improves your relative strength—your ability to move your own bodyweight. That boost carries over to absolute strength as well. For instance, many calisthenics athletes who can easily crank out push-ups, dips on parallel bars, and bar dips (all relative-strength moves) tend to post a respectable bench-press number the first time they try the exercise. These two kinds of strength are interconnected; progress in one helps the other.

6. How does calisthenics change your body?


It usually delivers lean, aesthetic physiques. Because you need to stay light to perform well, you naturally gravitate toward a lower body-fat percentage, which makes muscle definition pop. The most noticeable changes appear in the chest, shoulders, back, biceps, and triceps. What about legs? That’s where many practitioners fall short: training them with calisthenics requires demanding exercises and plenty of volume, which puts some people off. I encourage you to learn to enjoy lower-body work and break the myth that “calisthenics athletes don’t train legs.”


Yes. It’s defined as a sport built around body-weight training, typically performed on bar parks with hallmark moves such as pull-ups, dips, push-ups, muscle-ups, front lever, planche, human flag, and more. From that foundation, disciplines like freestyle, street lifting (weighted calisthenics), endurance, style, and p-bar flow have emerged.


That depends on your preferences. Decide whether you’re more motivated by training outdoors or indoors, learning gymnastic skills or moving heavy loads. There’s no universal winner and no “worse” option—pick what you enjoy and what aligns with your goal.


Fun fact: in Australia, “calisthenics” is a group dance style with set choreographies. It has nothing to do with pull-ups and dips, but Google sometimes mixes the two worlds, causing confusion in search results.

10. Does calisthenics stunt growth… or make you taller?


Total myth. It neither halts growth nor stretches you like chewing gum. Strength training—calisthenics included—promotes strong bones, healthy muscle, and normal development. All you get is health and functionality.

I hope this helped. Remember, if you want specialized training programs, feel free to check out 

the ones we have available on Calisteniapp.

¿What's new in v25.7.0?

Calisteniapp v25.7.0: Progress Smarter

Real-Time Progress Analysis

Smarter EVO Routines: Personalized Calisthenics Plans

Redesigned Calendar to Better Organize Your Workouts

General Improvements

Thank You for Being Part of Calisteniapp!

Author

NEW ARTICLES EVERY WEEK

Push-Day Calisthenics Workout for Muscle Growth

Mastering the Pike Push-Up: Proper Form and Key Advantages

The Most Frequently Asked Questions About Calisthenics (and Their Answers)

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