The Old School KISS Calisthenics Program :
•chins
•pushups
•deep knee bends
•wrestler’s bridge
•dips
That’s the large majority of your exercises, and additionally you walk loads.
Obviously do some body balancing work, I’d add in hip thrusts (this can be unweighted), and leg curls.
Many need more glute and hamstring work and development.
Personally I do the pushups, and skip the dips – I’m not doing a “dip odyssey” right now.
I intend to keep the chins as chins, not pullups, not neutral grip, but chins, and in the 10 rep range.
I feel very strong with sets of 10, tens are beyond baked in, and lightly/slowly adding weight to the belt I won’t even realize it’s weighted.
Sets of 10 weighted chin ups is where I want to be very strong.
I’ve learned through experience that bw squats are a huge builder of work capacity.
I picture a deep knee bend as like a hindu squat, but without the arm motion.
Do whatever type of bodyweight squat you like, you could even lunge in their place.
The bread & butter of this, the :
•chins
•pushups
•deep knee bends
•wrestler’s bridge
•dips
Is the simplest full body program you’ll ever find, something I wouldn’t be surprised to find out that my grandpa had done were I able to ask him.
(At some point between the military, hs sports, college sports, the time period, and knowing he had a very quality classic physique in his 20s/in the 1950s.)
Persistence & Tenacity