Calisthenics Advanced Program Ikq6ns
Calisthenics Advanced Program Ikq6ns
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.
amrep: Do as many reps/rounds as possible.
rm: repetition maximum; the most amount of weight you can lift for the
specified number of repetitions.
warm up
superset 1 (+20kg) 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
dips
30 reps
warm up
superset 2 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
push ups
30 reps
warm up
superset 3 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
dips
30 reps
warm up
superset 4 5 set
rest 5 min
pull ups
2 reps
muscle ups
1 reps
push ups
30 reps
Stretch!
rest day
warm up
back squat (70% of RM) 10 min
5 reps/min rest emom
deadlift (70% of RM) 10 min
5 reps/min rest emom
lunges 10 min
10 reps/min rest emom
wall ball squats 9kg 1 set
150 reps no rest
Stretch!
rest day
warm up
Superset 10 sets
weighted muscle up +32kg
3 reps
dragon flag
5 reps
Stretch!
rest day
rest day
Warm up
superset 10 sets
pull ups +50kg 5 min
5 reps/min rest emom
dips 5 min
5 reps/min rest emom
Stretch!
rest day
Warm up
superset 10 sets
front squats +100kg
6 reps no rest
walking lunges
20 reps rest 1,5 min
Stretch!
rest day
Warm up
one arm pull ups 60 min
2 reps each arm/min rest emom
Stretch!
rest day
rest day
Warm up
front squats 64kg 20 min
6 reps/min rest emom
lunges 20 min
8 reps/min rest emom
Stretch!
rest day
Warm up
closed grip l-sit pull ups 10 min
5 reps/min rest emom
deep dips 10 min
5 reps/min rest emom
high l-sit closed grip chin ups 10 min
5 reps/min rest emom
deep dips 10 min
5 reps/min rest emom
Stretch!
rest day
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!
Rest day
Rest day
Warm up
high pull ups 5 min
5 reps/min rest emom
dips +20kg 2 sets
5 reps rest 3 min
closed grip high pull ups 5 min
5 reps/min rest emom
dips +20kg 2 sets
5 reps rest 3 min
wide high l-sit pull ups 10 min
5 reps/min rest emom
dips +20kg 2 sets
5 reps rest 3 min
Stretch!
rest day
Warm up
back squats 1 set
4 rm rest 5 min
deadlift +160kg 10 min
3 reps/min rest emom
sled push +50kg 3 sets
30 m rest 3 min
Stretch!
rest day
Warm up
Superset 1 +20kg 1 set
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
dips
30 reps
Warm up
Superset 2 +20kg 1 set
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
push ups
30 reps
Warm up
Superset 3 +20kg 1 set
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
dips
30 reps
Warm up
Superset 4 +20kg 1 set
muscle ups
10 reps
slow bar dips
10 reps
pull ups
10 reps
push ups
30 reps
Stretch!
rest day
Rest day
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!
Rest day
Warm up
devil press & dumbbell trusters +22,5 kg 1 set
3/6/9/12/15/18 reps no rest
Stretch!
Rest day
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
Stretch!
Rest day
Rest day
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!
Rest day
Warm up
asap 20 min
weighted muscle ups +40kg
2 reps
dragon flag
5 reps
push ups +20kg
10 reps
Stretch!
Rest day
Warm up
superset 10 sets
deadlift +130kg
8 reps
weighted lunges +40kg
10 reps
Stretch!
Rest day
Rest day
Warm up
arch pull ups +20kg 10 min
4 reps/min rest emom
weighted partner diamond push ups 10 min
3 reps/min rest emom
typewriter +20kg 10 min
4 reps/min rest emom
weighted push ups 10 min
3 reps/min rest emom
clock pull ups +20kg 10 min
3 reps/min rest emom
weighted push ups 10 min
3 reps/min rest emom
Stretch!
Rest day
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!
Rest day
Warm up
one arm pull ups 60 min
4 reps/min rest emom
full front lever raises 60 min
5 reps/min rest emom
Stretch!
Rest day
Rest day
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!
Rest day
Warm up
dips +32kg 15 min
10 reps/min rest emom
t 15 min
10 reps/min rest emom
pull ups +32kg 15 min
5 reps/min rest emom
slow bar dips +32kg 15 min
5 reps/min rest emom
muscle ups +32kg 15 min
3 reps/min rest emom
Stretch!
Rest day
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!
Rest day
Rest day