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Calisthenics - Step 1
Cutting
Intermediate
Machine strength
Plan Details
The Calisthenics - Step 1 routine by Nijall is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a cutting calisthenic workout for those who are ready for the next step! Dont forget to change the reps according to your fitness levels. Train hard, live hard. Many exercises taken from the net and compiled together. Some changed, some stay the same.
Routine detail
Day 1
Part 1 - Chest Chaos
Est. 76 min
26 exercises
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip (on non weight frame)
1 Set x 8 Reps
Dip
1 Set x 8 Reps
Arching push up
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip
1 Set x 8 Reps
Dip (on non weight frame)
1 Set x 8 Reps
Arching push up
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip (on non weight frame)
1 Set x 8 Reps
Arching push up
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Push-Up
1 Set x 8 Reps
Diamond Push up
1 Set x 5 Reps
Dip (on non weight frame)
1 Set x 8 Reps
Arching push up
1 Set x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Day 1
Part 2 - Back Mental
Est. 41 min
15 exercises
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Day 2
Arm-Ageddon
Est. 61 min
22 exercises
Shoulder Width Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Shoulder Width Chin Ups
1 Set x 5 Reps
Close Grip Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Close Grip Chin Ups
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Shoulder Width Chin Ups
1 Set x 5 Reps
Wide Grip Australian Chin Up
1 Set x 5 Reps
Dips (On Frame)
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Close Grip Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Close grip Austalian Chin Ups
1 Set x 5 Reps
Day 2
Leg Breaker
Est. 54 min
18 exercises
Pistol Squats on each leg
1 Set x 5 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Pistol Squats on each leg
1 Set x 5 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Pistol Squats on each leg
1 Set x 5 Reps
Hannibal Squats (feet Together)
1 Set x 10 Reps
Pyramid Calf raises - Start at 15
1 Set x 15 Reps
In & Out Squat Jumps
1 Set x 10 Reps
Lunge Walks
1 Set x 15 Reps
Wall Sit
1 Set
Day 21
legs
Est. 24 min
4 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Day 22
Extra legs 1
Est. 18 min
3 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
