KufuBodyweight Upper / Lower
Bodyweight Upper / Lower is a calisthenics training plan in Kufu for 4–5 days a week: four bodyweight days alternating upper and lower. More volume per movement than a full-body week. It has 4 sessions and needs a pull-up bar and the floor.
- Days a week
- 4–5
- Sessions
- 4
- Style
- Calisthenics
- Equipment
- A pull-up bar and the floor
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Upper A
- Pull-ups4 × 5–10
- Push-Ups With Feet Elevated4 × 8–15
- Inverted Row3 × 10–15
- Pike Push-Ups3 × 8–12
Plus a 3-move warm-up and a 3-move cooldown.
Lower A
- Bodyweight Squat4 × 15–25
- Bodyweight Walking Lunge3 × 12 each
- Hanging Leg Raise3 × 10–15
Plus a 3-move warm-up and a 3-move cooldown.
Upper B
- Chin-Up4 × 5–10
- Handstand Push-Ups3 × 3–8
- Wide-Grip Rear Pull-Up3 × 6–10
- Dips3 × 8–10
Plus a 3-move warm-up and a 3-move cooldown.
Lower B
- Single-leg glute bridge3 × 12–15 each
- Butt Lift (Bridge)3 × 15–20
- Side Plank2 × 30–45 sec each side
- Bodyweight Walking Lunge3 × 12 each
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
Upper A opens with pull-ups; Lower A opens with bodyweight squat; Upper B opens with chin-up; Lower B opens with single-leg glute bridge.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.