Bodyweight Upper Lower
Bodyweight Upper Lower is a 4-day calisthenics training approach focused on relative strength. Use this page to understand the structure and organize the routine in Gym Log.
What is the Bodyweight Upper Lower?
Bodyweight Upper Lower is a 4-day calisthenics training approach focused on relative strength. Use this page to understand the structure and organize the routine in Gym Log. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Gym Log starter schedule
- Push-Up
- Bodyweight Squat
- Inverted Row
- Reverse Lunge
- Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Pull-Up or Assisted Pull-Up
- Pike Push-Up
- Split Squat
- Glute Bridge
- Hollow Hold
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Push-Up
- Walking Lunge
- Chin-Up or Row
- Single-Leg Glute Bridge
- Dead Bug
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
- Decline Push-Up
- Step-Up
- Pull-Up
- Single-Leg Squat Progression
- Side Plank
This is a Gym Log starter template, not an official prescription. Use the original program source for exact sets, reps and progression rules.
How to use it
- Primary movement or skill
- Strength work
- Progression work
- Manage recovery
Who it is for
People seeking a structured calisthenics routine with a clear weekly schedule.
Goal
Relative strength
Progression
Use the original program source for exact progression rules. Gym Log provides a practical starter structure for tracking the program.
Accuracy note
This is a Gym Log starter template rather than an official program prescription.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Bodyweight Upper Lower
How many days per week is the Bodyweight Upper Lower?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Bodyweight Upper Lower for?
People seeking a structured calisthenics routine with a clear weekly schedule.
Can I track the Bodyweight Upper Lower in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.