Complete Calisthenics - Level 2 - JEFIT

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Complete Calisthenics - Level 2 banner

Complete Calisthenics - Level 2

AUDIO TIP

Cutting

Intermediate

Body

Plan Details

The Complete Calisthenics - Level 2 routine by sparkes1980 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Based on the level two workout from Ashley Kalym's book Complete Calisthenics. I have adapted it to split the push/pull days between bar and ring exercises. I have also included bodyweight exercises for legs and back.

Routine detail

Mon

Push

Est. 115 min

12 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Drop Push-Up Demonstration

Drop Push-Up

3 Sets x 8 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Diamond pushup Demonstration

Diamond pushup

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Pull

Est. 113 min

11 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 8 Reps

Pullup (close grip)

3 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Superman Demonstration

Superman

3 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

cardio

Est. 62 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

Push

Est. 120 min

13 exercises

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Diamond pushup Demonstration

Diamond pushup

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

3 Sets x 8 Reps

Handstand Push-Up Demonstration

Handstand Push-Up

3 Sets x 1 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Pull

Est. 110 min

11 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 8 Reps

Pullup (close grip)

3 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 10 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Sat

full body

Est. 162 min

8 exercises

Walking Demonstration

Walking

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Walking Demonstration

Walking

1 Set