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  • Calisthenics Split Routine Intermediate

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    This document outlines a weekly calisthenics workout program split into different body parts and muscle groups each day. Monday focuses on back and triceps exercises like pull-ups, rows, and push-ups. Tuesday targets legs with pistols squats, normal squats, lunges, and calf exercises. Thursday is dedicated to shoulders with handstand pushups, Hindu pushups, and dips. Saturday works on chest and biceps with variations of pushups, chin-ups, and curls. Rest days are scheduled for Wednesday, Friday, Sunday with stretching and flexibility training recommended. The program is designed to build muscle mass through bodyweight exercises over the long term.

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    This document outlines a weekly calisthenics workout program split into different body parts and muscle groups each day. Monday focuses on back and triceps exercises like pull-ups, rows, and push-ups. Tuesday targets legs with pistols squats, normal squats, lunges, and calf exercises. Thursday is dedicated to shoulders with handstand pushups, Hindu pushups, and dips. Saturday works on chest and biceps with variations of pushups, chin-ups, and curls. Rest days are scheduled for Wednesday, Friday, Sunday with stretching and flexibility training recommended. The program is designed to build muscle mass through bodyweight exercises over the long term.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    131 views1 page

    Calisthenics Split Routine Intermediate

    Uploaded by

    walk111111111
    This document outlines a weekly calisthenics workout program split into different body parts and muscle groups each day. Monday focuses on back and triceps exercises like pull-ups, rows, and push-ups. Tuesday targets legs with pistols squats, normal squats, lunges, and calf exercises. Thursday is dedicated to shoulders with handstand pushups, Hindu pushups, and dips. Saturday works on chest and biceps with variations of pushups, chin-ups, and curls. Rest days are scheduled for Wednesday, Friday, Sunday with stretching and flexibility training recommended. The program is designed to build muscle mass through bodyweight exercises over the long term.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    of 1

    MONDAY - BACK AND TRICEPS

    Assisted 1 arm pull-up work 3 � 5 x 1-5 (L/R)


    Wide Pull-up 3 � 5 x 8-10 / Wide Row 3 � 5 x 8-10
    Close Pull-up 3 � 5 x 8�10 / Close Row 3 � 5 x 8-10
    Normal Pull-up 3 x MAX
    1 Arm push-up 5 x 5 (R/L)
    Diamond Push-ups 3 � 5 x 15�20
    Triceps extension 4 x 8�10
    Straight Bar Dips 3 � 5 x 6�8 (Slow eccentric movements)
    Dips 2 � 3 x MAX

    TUESDAY - LEGS

    Pistol Squats 5 x 5 � 10 (R/L) (If you can�t perform a pistol, find a variation
    that fits you)
    Normal Squats 3 � 5 x 15-20
    Close Squats 4 x 15-20
    Lunges Matrix (Front, Side) 3 x 6 � 8 (Go immediately from Front to Side Lunge)
    Calf Raises 5 x 15 � 20 (Slow Reps)
    1 Legged Calf Raises 3 � 5 x 10 (Slow Reps)
    Jump Rope 3 x 70 � 140 jumps with straight knees using your calves as a jumping
    power / Sprints 5 x 30 m 2 x 50 m (MIX IT UP)

    WEDNESDAY - REST
    This means don�t work out. But if you want to move, do yoga, spend an hour
    stretching and training your flexibility�that�s a good thing.
    THURSDAY - SHOULDERS

    Handstand Wall 3 � 5 � 45+ Sec (If you can perform a free stand handstand then
    do it!)
    Handstand Pushup Wide 3 x 6 � 8 (FREESTAND OR USING A WALL)
    Handstand Pushup Close 3 x 6 � 8 (FREESTAND OR USING A WALL)
    Hindu Pushup 4 x 10 � 15 � SUPERSET � Pseudo Pushup 4 x 10
    Straight Bar Dips (Slow negatives) 4 x 10
    Dips 4 x 8 � 12 (Slow tempo)

    NOTE: If you can�t perform a handstand pushup, then you can follow our book on
    Getting Started With Calisthenics.
    FRIDAY - REST
    Again � stretch, do yoga, meditate, move, have fun, play with your body.
    SATURDAY - CHEST AND BICEPS

    Wide Push-ups 3 � 5 sets of 15 � 25 reps


    Close Push-ups 3 � 5 sets of 15 � 25 reps
    Declined Push-ups 3 � 5 sets of 15 � 25 reps
    Dips 4 sets of 12 � 25 reps
    Chin-ups 4 x 8 � 12
    Chin-ups negatives 3 � 4 x 6 � 8 negatives
    Rings Biceps Curl 4 x 8 � 12
    Close grip chin-ups 3 x MAX (GIVE ALL YOU GOT)

    SUNDAY - REST
    Streeeeeeetch.

    Calisthenics can DEFINITELY help you build the muscle mass you want, but the
    process won�t be as instantly visible as weight-lifting.

    �The results will definitely be more long-lasting though!

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