To optimize muscle growth, follow a structured routine: Day 1: Upper Body (Push Focus) – Push-ups, dips, and shoulder-focused movements. Day 2: Lower Body – Squats, lunges, and explosive movements. Day 3: Upper Body (Pull Focus) – Pull-ups, chin-ups, and isometric holds. Day 4: Core & Mobility – L-sits, leg raises, and stretching exercises. Day 5: Full Body Burnout – A ... https://fitwithguru.com/calisthenics-to-build-muscle/