Today I finish the 3 week pushup and pullup challenge. Based on the principle of synaptic facilitation this is a sure fire way to stimulate growth and add muscle confusion to your training. No gym, no problem do it at home with your DIY pull up bar. You can add resistance to your push ups by elevating your feet on an exercise ball or chair. If you are able to perform 25+ push ups at a time, substitute some of the reps with dips, and explosive push ups.
Pull ups: shoulder width grip or wider, palms facing out, from hang.
3 weeks, 6 days a week, 100 push-ups and 50 pull ups a day.
Additionally, I trained shoulders and legs a couple of times during the week. Kettlebell swings, snatches, overhead press, pistols, and squat variations. Try it for yourself.