Gain Size and Strength Without Weights
Calisthenics isn’t just for lean and shredded physiques — when structured right, bodyweight training can help you build serious muscle mass. The key lies in progressive overload, controlled tempo, and leveraging harder variations as you grow stronger.
In this post, we break down the 10 best calisthenics exercises to pack on mass, along with pro tips, progressions, and which muscles they target.
Can You Really Build Mass with Calisthenics?
Yes — muscle growth (hypertrophy) depends on:
- Progressive overload: Increasing difficulty over time
- Mechanical tension: Slow, controlled movements under strain
- Volume: Enough sets and reps to challenge the muscles
Calisthenics can achieve all of this using leverages, angles, tempo, and explosive movements.
The Top 10 Mass-Building Calisthenics Exercises
1. Archer Push-ups
Muscles Worked: Chest, shoulders, triceps
A perfect progression toward one-arm push-ups. Emphasizes one side at a time to increase load.
How to Do:
- Start in a wide push-up position
- Lower your body toward one arm while keeping the other extended
- Push back up and switch sides
Pro Tip: Move the assisting arm farther out to increase difficulty.
2. Pseudo Planche Push-ups
Muscles Worked: Chest, shoulders, triceps, core
Mimics the planche position by shifting your weight forward. Great for shoulder and upper chest development.
How to Do:
- Get into push-up position, fingers turned slightly out
- Lean forward so shoulders go beyond hands
- Perform push-ups in that leaned position
Pro Tip: The more you lean, the harder it gets. Keep elbows close to body.
3. Pike Push-ups
Muscles Worked: Shoulders (especially front delts), traps
Simulates the overhead press for shoulder mass.
How to Do:
- Start in a downward dog position
- Lower your head between hands
- Push up through shoulders, not chest
Progression: Build up to elevated pike push-ups or handstand push-ups.
4. Pull-ups (Weighted or Slow Negative)
Muscles Worked: Lats, biceps, upper back
Pull-ups are the king of upper-body calisthenics.
Progression:
- Standard → Explosive → Weighted → Typewriter → One-arm assisted
Pro Tip: Control the negative (lowering phase) for 3–5 seconds.
5. Chin-ups
Muscles Worked: Biceps, lats, chest
Use a supinated (underhand) grip to emphasize biceps.
Variation: Slow reps, towel grip chin-ups for more difficulty.
6. Dips
Muscles Worked: Chest, triceps, shoulders
Calisthenics equivalent of weighted bench pressing when done deep and slow.
How to Do:
- Lower yourself below parallel
- Keep elbows tucked for triceps or flare slightly for chest focus
- Push up with controlled tempo
Pro Tip: Lean forward more to hit chest harder.
7. Bodyweight Rows (Australian Pull-ups)
Muscles Worked: Back, biceps
Great for mid-back thickness and arm strength.
How to Do:
- Set a bar at waist level
- Lie under it and pull your chest to the bar
- Keep body straight like a plank
Progression: Feet elevated → Wide grip → Weighted vest
8. Bulgarian Split Squats
Muscles Worked: Quads, hamstrings, glutes
An advanced leg exercise that builds serious unilateral strength and size.
How to Do:
- Stand with rear foot elevated
- Lower into a deep lunge
- Push through the front leg
Pro Tip: Add a tempo (3s down, 1s up) or explosive jump to increase difficulty.
9. Jump Squats
Muscles Worked: Quads, glutes, calves
Explosive power + hypertrophy when performed at volume.
How to Do:
- Squat down
- Jump as high as possible
- Land softly and repeat
Variation: Pause jump squats or tuck jumps
10. Hanging Leg Raises
Muscles Worked: Core (especially lower abs), hip flexors
Develops strong, defined abs with spinal control and tension.
How to Do:
- Hang from a bar
- Raise your legs straight to at least hip level
- Control the movement both up and down
Progression: Straight leg → Toes to bar → Windshield wipers
How to Use These for Mass Gain
- Sets & Reps: Aim for 3–5 sets of 8–15 reps per exercise
- Tempo: Slow down negatives (eccentric phase = more muscle growth)
- Rest: 60–90 seconds between sets
- Progression: Add reps, difficulty, or shorter rest as you get stronger
Bonus: Create Your Mass-Building Calisthenics Routine
Sample Upper Body Day:
- Archer Push-ups – 4×10
- Pike Push-ups – 4×8
- Pull-ups – 4×6-10
- Dips – 3×12
- Hanging Leg Raises – 3×15
Sample Lower Body Day:
- Bulgarian Split Squats – 3×8 each leg
- Jump Squats – 4×10
- Glute Bridges – 3×15
- Calf Raises (on stairs) – 3×20
- Wall Sit – 2×1 min
Final Tips for Calisthenics Mass
- Eat enough – Muscle growth needs a calorie surplus and protein (~1g/lb bodyweight)
- Track your progress – Don’t guess, log it
- Master form first – Don’t rush harder versions
- Rest & recover – Sleep and rest days are crucial for growth
Conclusion
Calisthenics is not just about lean aesthetics — it’s also about building real muscle mass using gravity, leverage, and body awareness. The top 10 exercises listed here form the foundation of a powerful, muscular physique — without ever touching a barbell.