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Calisthenics/Plyometrics program
AUDIO TIP
Sport
Advanced
Machine strength
Plan Details
The Calisthenics/Plyometrics program routine by aemoran is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
This is a Arnold Split for Calisthenics & Strength training, the goal of this is to build muscle & strength while u get lean at the same time. It is important to note that while it seems like a 3 day split, it’s actually a 6 day split, this is mostly to make the illusion of a V-taper like body appearance while staying lean. It is also important to note that while it seems like a lot of exercises are included on the roster, it’s like that so you can choose which out of the many you can do because those are the best to do. Also so you train till failure & intensity.
Routine detail
Day 1
Chest + Back
Est. 0 min
16 exercises
Machine Fly
4 Sets x 1 Reps
Dumbbell Incline Bench Press
4 Sets x 1 Reps
Dumbbell Decline Bench Press
4 Sets x 1 Reps
Machine Bench Press
4 Sets x 1 Reps
Leverage Incline Chest Press
4 Sets x 1 Reps
Leverage Decline Chest Press
4 Sets x 1 Reps
Leverage Chest Press
4 Sets x 1 Reps
Dumbbell Deep Push-Up
4 Sets x 1 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 1 Reps
Machine Lat Pulldown
4 Sets x 1 Reps
Barbell Bent-Over Row
4 Sets x 1 Reps
T Bar Row
4 Sets x 1 Reps
Machine Seated Row
4 Sets x 1 Reps
Weighted Pull-Up
4 Sets x 1 Reps
Cable Seated Row
4 Sets x 1 Reps
Machine Iso Lateral High Row
4 Sets x 1 Reps
Day 2
Shoulder + Arms
Est. 0 min
14 exercises
Dumbbell Lateral Raise
4 Sets x 1 Reps
Dumbbell Seated Shoulder Press
4 Sets x 1 Reps
Machine Shoulder Press
4 Sets x 1 Reps
Machine Reverse Fly
4 Sets x 1 Reps
Machine Deltoid Raise
4 Sets x 1 Reps
Dip
4 Sets x 1 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 1 Reps
EZ Bar French Press
4 Sets x 1 Reps
Machine Dip
4 Sets x 1 Reps
Machine Tricep Extension
4 Sets x 1 Reps
Barbell Preacher Curl
4 Sets x 1 Reps
Dumbbell Spider Curl
4 Sets x 1 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 1 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 1 Reps
Day 3
Legs
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 1 Reps
Machine Leg Extension
4 Sets x 1 Reps
Machine Leg Press
4 Sets x 1 Reps
Machine Seated Leg Curl
4 Sets x 1 Reps
Hack Squat
4 Sets x 1 Reps
Machine Hip Abduction
4 Sets x 1 Reps
Machine Hip Adduction
4 Sets x 1 Reps
Barbell Bulgarian Split Squat
4 Sets x 1 Reps
Machine Leg Curl (Prone)
4 Sets x 1 Reps
Kettlebell Pistol Squat
4 Sets x 1 Reps
Machine Seated Calf Raise
4 Sets x 1 Reps
Dumbbell Lunge
4 Sets x 1 Reps
