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Calisthenics + Weights
General
Intermediate
Body
Plan Details
The Calisthenics + Weights routine by pedromarquezv is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Good combination of compound weightliftin and bodyweight exercises. Basic calisthenics exercises plus a few weight lifting compound exercises, including a leg day.
Routine detail
Day 1
Leg Day
Est. 46 min
5 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 14 Reps
Machine Calf Raise
5 Sets x 15 Reps
Day 2
Gym Calisthenics
Est. 60 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Day 3
Home Calisthenics
Est. 61 min
8 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
