# Calisthenics Hypertrophy Build

Build solid muscle using rings, bars, and your own bodyweight.

## Upper Body Push Focus

You'll build real pulling and pushing strength from the ground up — controlled, confident, and focused on great form from day one.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 10 Shoulder Roll
- 1 × 8 Wrist Flexibility Stretch
- 1 × 8 Scapular Pull-Up
- 1 × 8 Scapular Push-Up

### Main Workout

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 1 × Pushup Progression _(progression — pick your level)_
- 2 × 10 Dead Bug

### Cool Down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Shoulder Stretch (Cross-Body)
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch
- 1 × 40s Child's Pose