Level 2
Street Workout · Calisthenics
🤸 LVL 2

Push · Pull · Legs Split

3-day split on a bar park or sturdy beam. Run the days back-to-back or with a rest day in between. Each day finishes with a dedicated abs block.

3
Days
14
Moves
2-3'
Rest / set

Day 1 · Push

5 Moves

Chest, shoulders, triceps. Quality reps over volume — own the bottom of every dip.

Video · Demo1
▶
Dips (Parallel Bars)
4 × 5-10

Lock the shoulders down, lean slightly forward for chest emphasis. Full stretch at the bottom.

Video · Demo2
▶
Push-ups
4 × 10-20

Elbows ~45° from the torso, body in a rigid line from head to heels.

Video · Demo3
▶
Incline Push-ups
3 × 10-15

Hands on a bench or low bar. Targets the lower chest and lets you grind out more clean reps.

Video · Demo4
▶
Diamond Push-ups
3 × 8-12

Hands form a diamond directly under the chest. Triceps-dominant — keep elbows tucked.

Abs Finisher
Abs · Demo5
▶
Hanging Knee Raises
3 × 10-15

Hang dead from the bar, no swinging. Drive knees up with the lower abs, control the drop.

Day 2 · Pull

5 Moves

Back, biceps, grip. Slow eccentric on every pull — that's where the muscle is built.

Video · Demo1
▶
Pull-ups
4 × 4-8

Overhand grip, shoulder-width. Chin clears the bar, full extension at the bottom.

Video · Demo2
▶
Australian Pull-ups (Inverted Rows)
4 × 8-15

Low bar, body straight, pull chest to bar. The lower the bar, the harder it gets.

Video · Demo3
▶
Chin-ups
3 × 4-8

Underhand grip, shoulder-width. More bicep emphasis. Drive elbows down and back.

Video · Demo4
▶
Dead Hang
3 × 30-60 sec

Grip builder. Shoulders engaged (not loose), breathe steady, eyes forward.

Abs Finisher
Abs · Demo5
▶
Hanging Knee Raises
3 × 10-15

Same as Push day. Keep it strict — no momentum.

Day 3 · Legs

5 Moves

Quads, hams, glutes, calves. High volume — push past the burn, that's the point.

Video · Demo1
▶
Squats
4 × 15-25

Hit depth — thighs parallel or below. Knees track over toes, chest up.

Video · Demo2
▶
Lunges
4 × 10-15 per leg

Step long, back knee kisses the floor. Drive through the front heel on the way up.

Video · Demo3
▶
Jump Squats
3 × 8-12

Explosive. Land soft, knees tracking forward. Power moves — quality over height.

Video · Demo4
▶
Calf Raises
4 × 15-25

Full stretch at the bottom, 1-second squeeze at the top. Single-leg if bodyweight is too easy.

Abs Finisher
Abs · Demo5
▶
Plank
3 × 45-60 sec

Rigid line from head to heels. Squeeze glutes, brace core, breathe through the nose.