Background: 15 y/o, 70kg, 184cm. New to working out, only been doing for 3 months. Would like to ask if this workout is optimal and is there anything to improve? I do see good progress in strength but I would like to see if there's anything I can do to for example reach these goals.

I'll be answering all the questions you guys have and would like to learn something new. Also I'm only sticking to calisthenics as I favor it more then bodybuilding.

Important: don't have any dip bars, resistance bands etc. no equipment expect for a pullup bar outside.

1 chinup/pullup 25 pushups

Rest time: 2-3min

First day

10 of 3 sets regular pushups (if cannot finish goto knee pushups for the last remaining reps), 12 of 3 sets roman twists, 12 of 3 sets knee raises, 12 of 3 sets squats, 12 of 3 sets lunges, 12 of 3 sets calf raises, x of low plank,

Second day

x of 1 set knee pushups, x of 1 set diamond knee pushups, x of 1 set normal pushups, x of 3 sets crunches, 15 of 3 sets knee raises, 12-15 of 3 sets roman twists, 12 of 3 sets calf raises, 12 of 3 sets squats, 12 of 3 sets lunges, x of decline low plank,

Third day

x of 1 set clapping kneepushups, x of 1 set normal pushups, 12 of 3 sets crunches, 12 of 3 sets knee raises, 12 of 3 sets roman twists, 12 of 3 sets calf raises, 12 of 3 sets squats, 12 of 3 sets lunges, x of low plank

  • 1
    You don't have a pulling exercise in your routine, I would recommend you add pull ups, or if you can't do them try bodyweight rows.
    – paradox
    Aug 16, 2021 at 17:32
  • Well if you read, I am a beginner and pullups or anything similiar is practicly impossible for me.
    – Outcalled
    Aug 16, 2021 at 17:42
  • Have you tried bodyweight rows?
    – paradox
    Aug 16, 2021 at 17:44
  • Just to follow on from Paradox's comment, one of the easiest ways to do this at home is to use your kitchen table, putting your feet under it, grabbing the edge, and pulling up. Initially, you can even bend your knees and put your feet flat on the ground to make it easier. Another similar "do it at home" exercise is to stand with your feet straddling an open door, grabbing the doorknob on both sides, leaning out, and doing pulls up into the doorknob and back.
    – Sean Duggan
    Aug 16, 2021 at 20:08
  • "Negative" pullups (i.e., jump up, lower down slowly) is another option, and chinups can help w/ biceps. Roman twists are always suspect w/o a form check. Some equipment can be home-brewed--search for "hojo undo" for a Japanese approach. Never underestimate a sack of heavy. Aug 16, 2021 at 20:32

1 Answer 1


In my opinion, you should be doing just push ups, squats and pull ups every day. Simple, and body weight version.

Do it for 4-5 days a week. Do the maximum possible in about 3 sets. Later on you can try clapping push ups and other exercises.

Also, I think elevated push ups are better than knee push ups. By elevated I mean placing your hands on an elevated platform. If you do any less than 10 of flat push ups in a set, do a set of elevated push ups. Try to reduce the elevation or increase the reps every consecutive day.

I am not of the opinion that you should add anything extra. I think you should do these three exercises till you can do at least 50 push ups and squat and 20 pull ups in the first set. A total of 100, 100, 40 in three sets respectively should be a good number when you can start doing the other exercises.

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