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Calisthenics basic routine
General
Advanced
Machine strength
Plan Details
The Calisthenics basic routine routine by jooyan is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
UPPERBODY 1
Est. 148 min
23 exercises
Tuck front lever hold
3 Sets
Tuck front lever raise
3 Sets x 10 Reps
Jumping muscle up
3 Sets x 10 Reps
clap pull up
3 Sets x 12 Reps
high pull up
3 Sets x 12 Reps
Straight bar dip
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
L-Sit pull up
2 Sets x 8 Reps
L-Sit chin up
1 Set x 8 Reps
Aus. pull up
2 Sets x 12 Reps
Aus. chin up
2 Sets x 12 Reps
Dip
4 Sets x 10 Reps
Tricep extension push up
4 Sets x 12 Reps
Weighted deep push up
4 Sets x 10 Reps
Diamond push up
4 Sets x 8 Reps
weighted bench push up
3 Sets x 10 Reps
DB uppercut crossover
3 Sets x 8 Reps
DB chest front raise
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
side Leg raise on parallel
3 Sets x 12 Reps
L-sit hold
3 Sets
Day 2
CORE 1
Est. 127 min
25 exercises
Pike lean hold
2 Sets
Pike lean hold2
3 Sets x 8 Reps
Pike lean hold back&forth
3 Sets x 8 Reps
Plank arch to hollow
3 Sets x 8 Reps
boat hold compression
3 Sets x 8 Reps
Scapula push up
3 Sets x 8 Reps
DB straight arm raise
3 Sets x 8 Reps
Handstand hold
2 Sets
Handstand hold uneven
2 Sets
Handstand shrug
2 Sets x 15 Reps
Handstand shouldertap
2 Sets x 16 Reps
Handstand push up
2 Sets x 12 Reps
pike push up
2 Sets x 15 Reps
Flag bounce close leg
2 Sets x 10 Reps
Flag bounce
2 Sets x 12 Reps
Flag plank leg raise
2 Sets x 15 Reps
Windshield Wipers
3 Sets x 16 Reps
Hanging toes to bar
3 Sets x 10 Reps
Weighted hanging knee twist
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
side Leg raise on parallel
3 Sets x 12 Reps
L-sit hold
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Day 3
LOWERBODY 1
Est. 125 min
16 exercises
Kettlebell Pistol Squat
3 Sets x 12 Reps
bench pistol squat
3 Sets x 12 Reps
Machine Calf Raise
1 Set x 50 Reps
Barbell Squat
4 Sets x 12 Reps
Bulgarian squat
3 Sets x 12 Reps
Machine Calf Raise
1 Set x 50 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
courtesy lunge
3 Sets x 12 Reps
Sumo squat
3 Sets x 12 Reps
Machine Calf Raise
1 Set x 50 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Raise
1 Set x 50 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 4
UPPERBODY 2
Est. 143 min
20 exercises
Tuck front lever hold
3 Sets
one leg tuck front lever raise
3 Sets x 10 Reps
Jumping muscle up
3 Sets x 10 Reps
headbanger pull up
3 Sets x 12 Reps
high pull up
3 Sets x 12 Reps
Straight bar dip
3 Sets x 12 Reps
Assisted one arm pull up
3 Sets x 4 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Archer pull up
3 Sets x 8 Reps
Pull-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 6 Reps
Dip
4 Sets x 12 Reps
Weighted deep push up
4 Sets x 10 Reps
Archer push up
4 Sets x 8 Reps
weighted bench push up
3 Sets x 10 Reps
Clap Push-Up
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Day 5
CORE 2
Est. 144 min
24 exercises
Pike lean hold
2 Sets
Pike lean hold2
3 Sets x 8 Reps
Pike lean hold back&forth
3 Sets x 10 Reps
Plank arch to hollow
3 Sets x 15 Reps
boat hold compression
3 Sets x 10 Reps
Scapula push up
3 Sets x 10 Reps
DB straight arm raise
3 Sets x 10 Reps
Handstand hold
2 Sets
Handstand hold uneven
2 Sets
Handstand shrug
2 Sets x 15 Reps
Handstand shouldertap
2 Sets x 16 Reps
Handstand push up
2 Sets x 12 Reps
pike push up
2 Sets x 15 Reps
Flag bounce close leg
3 Sets x 12 Reps
Dragon Flag
3 Sets x 8 Reps
Tuck back lever hold
3 Sets
Windshield Wipers
3 Sets x 16 Reps
Hanging toes to bar
3 Sets x 10 Reps
Weighted hanging knee twist
3 Sets x 12 Reps
side Leg raise on parallel
3 Sets x 12 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 6
LOWERBODY 2
Est. 124 min
17 exercises
Barbell Squat
3 Sets x 15 Reps
Dumbbell Jump Squat
3 Sets x 15 Reps
Bulgarian squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
bench pistol squat
3 Sets x 10 Reps
one leg burpee
3 Sets x 5 Reps
Depth Jump Leap
3 Sets x 24 Reps
Bodyweight Squat
3 Sets x 25 Reps
Bulgarian squat
3 Sets x 12 Reps
Squat lunge
3 Sets x 15 Reps
Assisted pistol squat
3 Sets x 8 Reps
Side squat
3 Sets x 12 Reps
Crab walk
3 Sets x 40 Reps
Jumping jack
3 Sets x 50 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Tip toe wall sit
3 Sets
Treadmill Running
1 Set
