THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY

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THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY.

MONDAY:
Push Day
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure

A1: Ring Dips - 3 sets / 5-12 reps
A2: Pike push ups - 3 sets / 5-12 reps
A3: Diamond push ups - 3 sets / 5-12 reps
A4: Skull crushers - 3 sets / 5-12 reps

TUESDAY
Pull day
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL

B1: Chin Ups - 5 sets / 5 reps
B2: Horizontal Row - 3 sets / 5-12reps
B3: Hammer Pull Ups - 3 sets / 5-12reps
B4: Tucked Rows - 3 sets / 5-12reps

WEDNESDAY
Rest Day
Eat/Sleep/Chill

THURSDAY
Push Day 2
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure

C1: Incline push ups - 5 sets / 5 reps
C2: Archer push ups - 3 sets / 5-12 reps
C3: Ring flys - 3 sets / 5-12reps
C4: Close grip ring push ups - 3 sets / 5-12reps

FRIDAY
Pull day 2
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL

D1: Pull Ups - 5 sets / 5 reps
D2: OA Chin ups - 3 sets - 5-12 reps
D3: BW ring curls - 3 sets - 5-12 reps
D4: Reverse curls - 3 sets - 5-12 reps

SATURDAY
LEGS + CORE

E1: Squat jumps - 3 sets - 5-12 reps
E2: Bulgarian split squat - 3 sets - 5-12 reps
E3: Nordic ham curl - 3 sets - 5-12 reps
E4: Sprinter lunge - 3 sets - 5-12 reps

F1: Hollow rocks - 3 sets - 5-12 reps
F2: 2 point plank - 3 sets - 5-12 reps
F3: Straddle leg lifts - 3 sets - 5-12 reps
F4: Banded crunches - 3 sets - 5-12 reps

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