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8-Week Calisthenics + Mobility Program (3×/week)
AUDIO TIP
General
Intermediate
None
Plan Details
The 8-Week Calisthenics + Mobility Program (3×/week) routine by zarurc is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Equipment: Your gym setup + bodyweight Total Time: 60 min (7 warm-up + 43 workout + 10 shower)
Routine detail
Mon
Push day
Est. 119 min
12 exercises
Jump Rope
1 Set
Arm Circles
1 Set x 30 Reps
Chest openers
1 Set x 30 Reps
Bench Push-Up
1 Set x 10 Reps
Wall slides
1 Set x 10 Reps
Push-Up
4 Sets x 15,12,10,8 Reps
Dip
4 Sets x 10 Reps
Pike push-ups
3 Sets x 10 Reps
Weighted Bench Dip
2 Sets x 15 Reps
Plank
1 Set
Hollow body hold
2 Sets x 30 Reps
Leg Raise
1 Set x 20 Reps
Wed
Pull + Legs
Est. 110 min
8 exercises
Jump Rope
1 Set
Hamstring Stretch
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
4 Sets x 15,12,10,8 Reps
Pull-Up
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 15 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Dead hang
3 Sets
Mountain Climber
3 Sets x 30 Reps
