Gym Meets Calisthenics - JEFIT

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Gym Meets Calisthenics - JEFIT

Gym Meets Calisthenics banner

Gym Meets Calisthenics

AUDIO TIP

General

Intermediate

Body

Plan Details

The Gym Meets Calisthenics routine by Snackmanboy is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

This Routine optimises the benefits of calisthenics while incorporating strength and size benefits of weight lifting

Routine detail

Day 1

Chest/Back

Est. 0 min

9 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Day 2

Calisthenics 1

Est. 0 min

12 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Long Jump Demonstration

Long Jump

3 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 10 Reps

in and outs Demonstration

in and outs

3 Sets

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 10 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Plank Demonstration

Plank

1 Set

Day 3

Legs and Abs

Est. 0 min

9 exercises

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Day 4

Calisthenics 2

Est. 0 min

12 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Clap Push-Up Demonstration

Clap Push-Up

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Chin-Up (Close Grip) Demonstration

Chin-Up (Close Grip)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Plank Demonstration

Plank

1 Set

Day 5

Shoulders and Arms

Est. 0 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps