Calisthenics Advanced Program 5cgrym

INTRODUCTION
Hey Guys, welcome to my Calisthenics Advanced Program!

Improve your calisthenics skills, your strength, endurance and control of
your body! I include many of different exercises to make your 8 weeks
calisthenics journey more interesting and productive.
Many people think that it is impossible to gain muscles with calisthenics.
This type of thinking is wrong. With calisthenics you can gain lean mus-
cles, endurance and get full body control. It takes more time than body-
building, but the results are far exceed the expectations. Train hard with
pure dedication.
If you take rest for over 48 hours, you will start losing strength and en-
durance. Do not rest longer than 48 hours. Do a warm up for at least 20
minutes to get your muscles ready to work out.
emom: During one minute you do the given number of reps, the rest of
the minute you can do a pause.
asap: Do the given number of reps as fast as you can.
amprep: Do as many reps/rounds as possible.
The weights given are recommendations. Make sure that a clean

execution of all required repetitions is possible. If not, reduce weight or
increase it if it is too easy.
Every exercise is linked to a video explaning the certain technique.
Following tips of my daily morning rituals:

- warm water with a peace of lemon and spoon of honey
- natural turkey coffee with a peace of lemon and spoon of honey
- 2 spoons of bee bread
- eat small peace of raw ginger
- swallow 1 peace of garlic
Ater all you can take a breakfast.
JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

ONLY OR BUYERS OF MY CURRENT PROGRAMS!
ANSWER THE QUESTION TO ENTER THE GROUP WITH YOUR ORDER NAME OR EMAIL.
Copyright © 2020 25seven

Calisthenics Advanced | Vadym Oleynik 2
DAY 1
week 1
warm up
superset 1 (+20kg) 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
slow bar dips

2 reps
dips
30 reps
more on the next page!

Calisthenics Advanced | Vadym Oleynik
DAY 1
week 1
warm up
superset 2 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
slow bar dips

2 reps
push ups
30 reps

DAY 1
week 1
warm up
superset 3 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
slow bar dips

2 reps
dips
30 reps

DAY 1
week 1
warm up
superset 4 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
slow bar dips

2 reps
push ups
30 reps
Stretch!

DAY 2
week 1
rest day

DAY 3
week 1
warm up
back squat (70% of RM) 10 min
5 reps/min rest emom
deadlift (70% of RM) 10 min
lunges 10 min
wall ball squats 9kg 1 set
150 reps no rest
Stretch!

DAY 4
week 1
rest day

DAY 5
week 1
warm up
Superset 10 sets
weighted muscle up +32kg
3 reps
dragon flag
5 reps
Stretch!

DAY 6
week 1
rest day

DAY 7
week 1
rest day

DAY 1
week 2
Warm up
superset 10 sets
pull ups +50kg 5 min
dips 5 min
Stretch!

DAY 2
week 2
rest day

DAY 3
week 2
Warm up
superset 10 sets
front squats +100kg
6 reps no rest
walking lunges
20 reps rest 1,5 min
Stretch!

DAY 4
week 2
rest day

DAY 5
week 2
Warm up
one arm pull ups 60 min
2 reps each arm/min rest emom
front lever raises 60 min

5 reps/2 min rest emom
Stretch!

DAY 6
week 2
rest day

DAY 7
week 2
rest day

DAY 1
week 3
Warm up
front squats +64kg 20 min
lunges 20 min
box jumps 1 set

150 reps no rest
Stretch!

DAY 2
week 3
rest day

DAY 3
week 3
Warm up
closed grip l-sit pull ups 10 min
deep dips 10 min
high l-sit closed grip chin ups 10 min
deep dips 10 min
Stretch!

DAY 4
week 3
rest day

DAY 5
week 3
Warm up
front squat 1 set
1 rm rest 5 min
deadlift 1 set
1 rm rest 5 min
strict press 1 set
1 rm rest 5 min
Stretch!

DAY 6
week 3
Rest day

DAY 7
week 3
Rest day

DAY 1
week 4
Warm up
high pull ups 5 min
dips +20kg 2 sets
5 reps rest 3 min
closed grip high pull ups 5 min
dips +20kg 2 sets
5 reps rest 3 min
wide high l-sit pull ups 10 min
dips +20kg 2 sets
5 reps rest 3 min

DAY 1
week 4
closed grip chin ups 5 min

dips +20kg 2 sets
5 reps rest 3 min
Stretch!

DAY 2
week 4
rest day

DAY 3
week 4
Warm up
back squats 1 set
4 rm rest 5 min
deadlift +160kg 10 min
sled push +50kg 3 sets
30 m rest 3 min
Stretch!

DAY 4
week 4
rest day

DAY 5
week 4
Warm up
Superset 1 +20kg 1 set
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
dips
30 reps

DAY 5
week 4
Warm up
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
push ups
30 reps

DAY 5
week 4
Warm up
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
dips
30 reps

DAY 5
week 4
Warm up
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
push ups
30 reps
Stretch!

DAY 6
week 4
rest day

DAY 7
week 4
Rest day

DAY 1
week 5
Warm up
amrep +10kg vest 20 min
pull ups
5 reps
push ups
10 reps
squats
15 reps
amrep +10kg vest 20 min
pull ups
5 reps
push ups
10 reps
squats
15 reps
Stretch!

DAY 2
week 5
Rest day

DAY 3
week 5
Warm up
devil press & dumbbell trusters +22,5 kg 1 set
3/6/9/12/15/18 reps no rest
weighted muscle ups +35kg 10 sets

3 reps rest 2 min
Stretch!

DAY 4
week 5
Rest day

DAY 5
week 5
Warm up
closed grip pull ups +60kg 6 sets
5 reps rest 3 min
dips +60kg 2 sets
10 reps rest 3 min
pull ups +60kg 6 sets
5 reps rest 3 min
dips +60kg 2 sets
10 reps rest 3 min
wide pull ups +60kg 6 sets
5 reps rest 3 min
dips +60kg 2 sets
10 reps rest 3 min

DAY 5
week 5
closed grip chin ups +60kg 6 sets

5 reps rest 3 min
dips +60kg 2 sets
10 reps rest 3 min
Stretch!

DAY 6
week 5
Rest day

DAY 7
week 5
Rest day

DAY 1
week 6
Warm up
front squat 1 set
1 rm rest 5 min
deadlift 1 set
1 rm rest 5 min
asap 40 min
squats
12 reps no rest
box jumps
15 reps no rest
wall ball squats +9kg
18 reps no rest
Stretch!

DAY 2
week 6
Rest day

DAY 3
week 6
Warm up
asap 20 min
weighted muscle ups +40kg
2 reps
dragon flag
5 reps
push ups +20kg
10 reps
Stretch!

DAY 4
week 6
Rest day

DAY 5
week 6
Warm up
superset 10 sets
deadlift +130kg
8 reps
weighted lunges +40kg
10 reps
Stretch!

DAY 6
week 6
Rest day

DAY 7
week 6
Rest day

DAY 1
week 7
Warm up
arch pull ups +20kg 10 min
weighted partner diamond push ups 10 min
typewriter +20kg 10 min
weighted push ups 10 min
clock pull ups +20kg 10 min
weighted push ups 10 min
Stretch!

DAY 2
week 7
Rest day

DAY 3
week 7
Warm up
superset 10 sets
sled push +50kg
30 m no rest
back squats +60kg
10 reps no rest
wall ball squats +12kg
15 reps no rest
box jumps
20 reps no rest
Stretch!

DAY 4
week 7
Rest day

DAY 5
week 7
Warm up
one arm pull ups 60 min
full front lever raises 60 min
Stretch!

DAY 6
week 7
Rest day

DAY 7
week 7
Rest day

DAY 1
week 8
Warm up
Front squat & Back Squat +100kg 16 min
4 reps/min each exercise rest emom
deadlift +120kg & Burpees 16 min
10 reps/min each exercise rest emom
Stretch!

DAY 2
week 8
Rest day

DAY 3
week 8
Warm up
dips +32kg 15 min
Push Ups +30kg 15 min
pull ups +32kg 15 min
slow bar dips +32kg 15 min
muscle ups +32kg 15 min
Stretch!

DAY 4
week 8
Rest day

DAY 5
week 8
Warm up
back squat 1 set
1 rm rest 5 min
front squat 1 set
1 rm rest 5 min
strict press 1 set
1 rm rest 5 min
Stretch!

DAY 6
week 8
Rest day

DAY 7
week 8
Rest day

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INTRODUCTION

Hey Guys, welcome to my Calisthenics Advanced Program!

The weights given are recommendations. Make sure that a clean

Every exercise is linked to a video explaning the certain technique.

Following tips of my daily morning rituals:

JOIN MY EXCLUSIVE FACEBOOK SUPPORT GROUP

Copyright © 2020 25seven

slow bar dips

more on the next page!

Copyright © 2020 25seven

slow bar dips

more on the next page!

Copyright © 2020 25seven

slow bar dips

more on the next page!

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slow bar dips

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front lever raises 60 min

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box jumps 1 set

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more on the next page!

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closed grip chin ups 5 min

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more on the next page!

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more on the next page!

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weighted muscle ups +35kg 10 sets

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more on the next page!

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closed grip chin ups +60kg 6 sets