Workout Routine

Calisthenics week

by hthomobrkss

Push (Monday & Friday)

Pull (Tuesday @ Saturday)

Legs (Wednesday & Sunday)

Workouts

Push

Scapula Push Ups

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

Scapula Push Ups

3 sets

Planche lean

Set
Intensity
Weight
Reps
Rest time
1
80 sec
2
80 sec

Planche lean

2 sets

Hindu pushups

Set
Intensity
Weight
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Hindu pushups

3 sets

Parallel bar dips

Set
Intensity
Weight
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Parallel bar dips

3 sets

Pike pushups

Set
Intensity
Weight
Reps
Rest time
1
4
80 sec
2
4
80 sec

Pike pushups

2 sets

diamond push-ups

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

diamond push-ups

3 sets

Wall handstand

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

Wall handstand

3 sets

side plank

Set
Time
Rest time
1
30 sec
80 sec
2
30 sec
80 sec
3
30 sec
80 sec
4
30 sec
80 sec
5
30 sec
80 sec
6
30 sec
80 sec

side plank

6 sets

Hollow body holds

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

Hollow body holds

3 sets

Pull

Scapula Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
8
80 sec
2
8
80 sec
3
8
80 sec

Scapula Pull Ups

3 sets

Dead hangs

Set
Intensity
Weight
Reps
Rest time
1
80 sec
2
80 sec

Dead hangs

2 sets

FL raises

Set
Intensity
Weight
Reps
Rest time
1
6
80 sec
2
6
80 sec

FL raises

2 sets

Skin the cats

Set
Intensity
Weight
Reps
Rest time
1
3
80 sec

Skin the cats

1 sets

Tuck front lever

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

Tuck front lever

3 sets

Bodyweight rows

Set
Intensity
Weight
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Bodyweight rows

3 sets

Bodyweight curls

Set
Intensity
Weight
Reps
Rest time
1
7
80 sec
2
7
80 sec
3
7
80 sec

Bodyweight curls

3 sets

Pull ups

Set
Intensity
Weight
Reps
Rest time
1
6
80 sec
2
6
80 sec

Pull ups

2 sets

Wall handstand

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

Wall handstand

3 sets

Legs

Bodyweight squats

Set
Intensity
Weight
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec

Bodyweight squats

3 sets

Step-up

Set
Intensity
Weight
Reps
Rest time
1
12
0 sec
2
12
90 sec
3
12
0 sec
4
12
90 sec
5
12
0 sec
6
12
90 sec

Step-up

6 sets

Static lunges

Set
Intensity
Weight
Reps
Rest time
1
8
0 sec
2
8
90 sec
3
8
0 sec
4
8
90 sec
5
8
0 sec
6
8
90 sec

Static lunges

6 sets

Horse stance

Set
Intensity
Weight
Reps
Rest time
1
90 sec

Horse stance

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
90 sec
2
–
–
15
90 sec

calf raise

2 sets

Pistol squats

Set
Intensity
Weight
Reps
Rest time
1
3
0 sec
2
3
90 sec
3
3
0 sec
4
3
90 sec

Pistol squats

4 sets

Compact leg lift

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

Compact leg lift

3 sets

Single leg plank

Set
Intensity
Weight
Reps
Rest time
1
90 sec
2
90 sec

Single leg plank

2 sets

Hollow body holds

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

Hollow body holds

3 sets