Arm WODs
Targeted circuits for biceps and triceps: pull-ups, chin-ups, dips and focused push-ups.
Let's Go Routine Beginner
3 rounds · 5 exercises
1/10
Triceps Limit Beginner
4 rounds · 6 exercises
2/10
Arm Routine Intermediate
5 rounds · 8 exercises
7/10
Biceps & Back Routine Intermediate
4 rounds · 6 exercises
5/10
Biceps Triceps Routine Intermediate
4 rounds · 7 exercises
6/10
Chest Addict Intermediate
4 rounds · 6 exercises
5/10
Diamond Pull Intermediate
5 rounds · 6 exercises
6/10
Dip and Push Intermediate
4 rounds · 7 exercises
6/10
Shoulder Routine Intermediate
4 rounds · 6 exercises
5/10
Triceps Routine Intermediate
4 rounds · 7 exercises
6/10
Upper Body Routine Intermediate
4 rounds · 6 exercises
6/10
Upper Body Routine (advanced challenge) Intermediate
1 rounds · 6 exercises
4/10
Upper Body Intermediate
4 rounds · 6 exercises
6/10
Aztec Push Up Advanced
3 rounds · 8 exercises
8/10
Max Rep Hell Advanced
5 rounds · 6 exercises
8/10
Muscle Up Boost Advanced
5 rounds · 7 exercises
9/10
Frequently asked questions
How do I build arms with calisthenics?
Chin-ups and rows hit the biceps; dips, diamond push-ups and close-grip work hit the triceps. High volume and steady progression do the rest.
Can I build big arms with no weights?
Yes. Hard variations (weighted dips and chin-ups, one-arm progressions) keep loading the arms once bodyweight reps get easy.