Workout Routine

Calisthenic Strength: 8 Weeks

by Munzie

Workout strength 6 days a week. 2 days of sprints 3 days core 2 days jump rope or burpee

Workouts

Monday (odd weeks): Glutes

Weighted hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8 +
amrap
60 sec

Weighted hip thrust

4 sets

Single Leg Glute Raise

Set
Intensity
Weight
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

Single Leg Glute Raise

4 sets

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Squat / Smith Machine Squat

4 sets

Single Leg RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Single Leg RDL

3 sets

Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10 +
amrap
100 sec

Back Extensions

4 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Abductor Machine

4 sets

Monday: (even weeks) Glutes

Weighted hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8 +
amrap
60 sec

Weighted hip thrust

4 sets

Banded Kickbacks and Donkey Kicks

Set
Intensity
Weight
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Banded Kickbacks and Donkey Kicks

3 sets

Curtsy Lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Curtsy Lunges

3 sets

Weighted Step-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Weighted Step-Ups

3 sets

Weighted Sumo Squat Walk with Kick

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Weighted Sumo Squat Walk with Kick

3 sets

Back Extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Back Extensions

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12 +
amrap
30 sec

Abductor Machine

4 sets

Abs 1

plank

Set
Time
Rest time
1
60 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

plank

3 sets

side plank

Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec

side plank

3 sets

10 min ab video

Set
Intensity
Weight
Reps
Rest time
1
100 sec

10 min ab video

1 sets

Sprints 1 (week 1-4)

Sprints

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec
3
90 sec
4
90 sec
5
90 sec
6
90 sec
7
90 sec
8
90 sec
9
90 sec
10
90 sec

Sprints

10 sets

Sprint 1 (weeks 5-8)

Sprints

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec
5
60 sec
6
60 sec
7
60 sec
8
60 sec
9
60 sec
10
60 sec

Sprints

10 sets

Tuesday: Rest

Rest

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Rest

1 sets

Wednesday: (odd week) Shoulders

Wall Handstand

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Wall Handstand

3 sets

One Leg Handstand Holds Against Wall

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

One Leg Handstand Holds Against Wall

3 sets

Inclune Pushup (downward dog)

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Inclune Pushup (downward dog)

3 sets

L-sit progression (against wall, single leg)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

L-sit progression (against wall, single leg)

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

lateral raise

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

front raise

4 sets

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Shrugs

4 sets

Reverse Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Reverse Delt Fly

4 sets

Wednesday: (even weeks) Shoulders

Wall Handstand

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Wall Handstand

3 sets

Single Leg Wall Handstand Progression

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Single Leg Wall Handstand Progression

3 sets

L sit progression (against wall, single leg)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

L sit progression (against wall, single leg)

3 sets

L raises (lateral and front)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

L raises (lateral and front)

4 sets

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Shrugs

4 sets

Bent over lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Bent over lateral raise

4 sets

Shoulder O’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
30 sec
2
–
–
5 +
amrap
30 sec
3
–
–
5 +
amrap
30 sec

Shoulder O’s

3 sets

Jump rope x10 min or 25 burpees (1)

Jump Rope or Burpee

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Jump Rope or Burpee

1 sets

Thursday: (odd weeks) Back/Biceps

Banded Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

Banded Pull Ups

4 sets

Hanging Holds

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hanging Holds

3 sets

Bicep Curl (incline to sitting)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

Bicep Curl (incline to sitting)

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

hammer curl

3 sets

Gorilla Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Gorilla Row

3 sets

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Wide Grip Lat Pulldown

4 sets

Close Grip Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Close Grip Row

4 sets

Thursday: (even weeks) Back/Biceps

Inverse Pull ups (slow release)

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Inverse Pull ups (slow release)

3 sets

Hanging holds (top of bar)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Hanging holds (top of bar)

4 sets

Bicep Curl (slow let down on last 3)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

Bicep Curl (slow let down on last 3)

4 sets

Cross Body Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Cross Body Curl

3 sets

Inverse row

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Inverse row

4 sets

One-side Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

One-side Lat Pulldown

4 sets

Close Grip Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Close Grip Row

3 sets

Abs 2

Pike Walk

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pike Walk

3 sets

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
90 sec
100 sec

plank

3 sets

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

side plank

3 sets

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

farmer's carry

3 sets

Hollow Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hollow Hold

3 sets

Friday: (odd weeks) Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4 sets

Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Pistol Squat

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

leg press

4 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Calf Raise

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

bulgarian split squat

3 sets

Weighted Step-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Weighted Step-Ups

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Abductor Machine

3 sets

Friday: (even weeks) Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4 sets

Pistol Squat

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Pistol Squat

3 sets

Hamstring Curl on Ball

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Hamstring Curl on Ball

4 sets

reverse lunges

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

reverse lunges

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3 sets

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

Abductor Machine

3 sets

Adductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Adductor Machine

3 sets

Sprint 2 (weeks 1-4)

Sprints

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec
3
90 sec
4
90 sec
5
90 sec
6
90 sec
7
90 sec
8
90 sec
9
90 sec
10
90 sec

Sprints

10 sets

Sprints 2 (weeks 5-8)

Sprints

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec
5
60 sec
6
60 sec
7
60 sec
8
60 sec
9
60 sec
10
60 sec

Sprints

10 sets

Saturday (odd weeks): Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

bench press

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Dips

4 sets

Pushups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Pushups

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

tricep pushdown

4 sets

Chest Cable (high, mid, lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Chest Cable (high, mid, lower)

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Chest Press

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps kickback

3 sets

Crow Pose

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Crow Pose

4 sets

Saturday: (even weeks) Chest/ Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bench press

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps extension

3 sets

Midline cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Midline cable crossover

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

incline bench press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Dips

4 sets

tricep pushdown (single arm)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

tricep pushdown (single arm)

4 sets

Crow Pose

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Crow Pose

4 sets

Abs 3

Candlestick Roll

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Candlestick Roll

3 sets

Hanging leg march

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hanging leg march

3 sets

Weighted Leg March

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Weighted Leg March

3 sets

Hollow Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

Hollow Hold

3 sets

Jump rope x10 min or 25 burpees (2)

Jump Rope or Burpee

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Jump Rope or Burpee

1 sets

Sunday: Calisthenics Practice

Assisted Pullups

Set
Intensity
Weight
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec
4
10 +
amrap
100 sec

Assisted Pullups

4 sets

Negative Pullups

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Negative Pullups

4 sets

L Sit (wall/foot supported)

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec

L Sit (wall/foot supported)

3 sets

L sits single leg

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

L sits single leg

4 sets

L sit tucked knees

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

L sit tucked knees

3 sets

Wall Handstand

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Wall Handstand

4 sets

Single Leg Wall Handstand Progression

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Single Leg Wall Handstand Progression

4 sets

Crow Pose

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Crow Pose

4 sets

Pike Walk

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Pike Walk

4 sets

Weighted Leg March

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Weighted Leg March

3 sets

Hollow Hold

Set
Intensity
Weight
Reps
Rest time
1
100 sec
2
100 sec
3
100 sec
4
100 sec

Hollow Hold

4 sets