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High Intensity Calisthenics and Weight Combined Training Program
General
Advanced
Body
Plan Details
The High Intensity Calisthenics and Weight Combined Training Program routine by NathanBowman is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
The routine is designed to maximize body fat loss while utilizing weight training and long duration reps with advanced calisthenics to also produce high yield lean muscle mass
Routine detail
Mon
Chest
Est. 116 min
17 exercises
Muscle-Up
3 Sets x 5 Reps
Push-Up
4 Sets x 20 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Decline Push Up
3 Sets x 15 Reps
Narrow Push-Up
3 Sets x 15 Reps
Elevated Push-Up
3 Sets x 15 Reps
Running
1 Set
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Leg Raise
3 Sets x 15 Reps
Tue
Back
Est. 87 min
15 exercises
Muscle-Up
3 Sets x 5 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Pullover
4 Sets x 10 Reps
Under Hand Pull Up
2 Sets x 20 Reps
Pull-Up
2 Sets x 20 Reps
Muscle-Up
1 Set x 5 Reps
Running
1 Set
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Leg Raise
3 Sets x 15 Reps
Wed
Shoulder/Abs
Est. 104 min
17 exercises
Push-Up
4 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent Lateral Raises
4 Sets x 10 Reps
Crunch
3 Sets x 30 Reps
Cable Cross-Over
2 Sets x 25 Reps
Crunch
1 Set x 50 Reps
Flutter Kicks (Duration)
3 Sets
Crunch Holds
3 Sets
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Crunch
1 Set x 15 Reps
Side Crunches
1 Set x 15 Reps
Handstands until failure
1 Set
Running
1 Set
Thu
Biceps/Triceps
Est. 98 min
12 exercises
Muscle-Up
3 Sets x 5 Reps
Under Hand Pull Up
2 Sets x 25 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Reverse Grip Barbell Preacher Curl
4 Sets x 10 Reps
Dip
4 Sets x 20 Reps
Push-Up
2 Sets x 50 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Reverse Grip Triceps Pull Down
4 Sets x 10 Reps
Slow Pull Up
1 Set x 20 Reps
Slow Dips
1 Set x 20 Reps
Running
1 Set
Fri
Legs
Est. 111 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Pistol Squats
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Running
1 Set
Sat
Overall body weight training
Est. 84 min
10 exercises
Crunch
3 Sets x 33 Reps
100 Meter Sprints
1 Set
Pull-Up
4 Sets x 25 Reps
Push-Up
4 Sets x 50 Reps
Dip
4 Sets x 20 Reps
Muscle-Up
3 Sets x 5 Reps
Cable Cross-Over
2 Sets x 25 Reps
Crunch
1 Set x 50 Reps
Flutter Kicks (Duration)
3 Sets
Crunch Holds
3 Sets
