Bodyweight exercise program

[Chilaha]

I am trying to create a bodyweight exercise program for myself that can be used to increase strength and maybe increase muscle mass. I figured doing calisthenics will help my cardiovascular health and also give me a more lean cut look. I was thinking use pistol squats as part of the routine for legs, but my question is do they use all leg muscles like the regular squat does?

I tried to do something today but im not sure if it was enough, could i go back and do some more workouts to finish it up or can i not finish my workout since i did this an hour or so ago. I did 4 sets of pushups to failure with my younger brother on my back and did about 12, 10, 8, and 5 ot so reps. As well as 3 sets of pistols squats assisted a little for 12 or less reps. Should I have done more exercises? I do landscaping work, so my forearms and triceps get a good amount of work. should i do some biceps to finish the workout for today?

Also, how can i work on lagging bodyparts with bodyweight exercise?

So, overall if someone could please just create a bodyweight program that does each workout for 3 or 4 sets and about 6-8 reps or 12 reps max. And something that i can preferably do at least 3 times a week. and even if i miss a day i could get back at it the next day.

Thanks...

[amar654]

Look into: Convict conditioning, naked warrior, and never gymless

[Chilaha]

Look into: Convict conditioning, naked warrior, and never gymless

Ok, and based on what I did today. Do you have any idea as what exercise i should do to make today more of a legit workout? I have a lat pull down upstairs, and a butterfly machine, and also a seated row machine. or a cable to do bicep work with. and a pullup bar. if any of that helps...

[HomeWorkouts88]

Don't forget to do handstand pushups as well.

[rippedguy12]

Try these in a fullbody workout
...

Parallel/single bar dips
Assisted ONE ARM push ups(archer pushups???)
Ring flys
L SITS
Something like a bodyweight fly on floor with dumbells if u have them
Handstand progression
Bodyweight tricep extension(bar/ring)
Planche progression(frog stand etc etc)

Inverted rows(different grips, on bar/rope/straps)(or ONE ARMED?)
Gironda pull ups
Front Lever progression (use both holds/dynamic)
Front Lever rows
Back Lever progression
Skin the cat
Close grip pullups (better for stretch/rom/activation in lats I heard)
WEIGHTED PULL UPS
INVERTED SHRUGS

Pistol squats
Weighted hyperextensions
Hamstring bridges (single leg/both/ weighted)
Russian leg curl(natural ghr)(they take a toll on knees)
Skater/shrimp squats
Sissy squats
Jump squats
Plyometrics
sprints

This was just the exercises.
A sample full body workout would look like this (this one is an upper/lower split)

Archer pushups/decline push ups 2 sets
Dips 2 sets
L sits 3 × holds
Inverted rows 3 sets
Pullups/weighted pullups/variations 3 sets
Tuck Front lever 2 sets

Pistols 3 sets
Skater squats 2 sets
Weighted Hyperextensions 2 sets
Natural ghrs 2 sets
Hamstring Bridges (preferably heavy weighted) 2 sets
Single leg calf raises? or make use of the machines you have?
improvise .....


links:
http://www.bodybuilding.com/exercise...xtension-bench

http://www.t-nation.com/training/10-...ckside-edition

http://www.t-nation.com/training/exe...h-body-edition

http://www.t-nation.com/free_online_..._for_hardasses

http://www.t-nation.com/free_online_..._movements&cr=

Youtube channels/person::
Fortress
Hannibal for king
Frank Medrano
FitnessFaq
OfficialBarstazz