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Complete Calisthenics - Level 2
AUDIO TIP
Cutting
Intermediate
Body
Plan Details
The Complete Calisthenics - Level 2 routine by sparkes1980 is a 5 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
Pull
Est. 51 min
10 exercises
Pull-Up
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 8 Reps
Pullup (close grip)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Superman
3 Sets
Tue
cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
Thu
Push
Est. 58 min
12 exercises
Push-Up
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Diamond pushup
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 1 Reps
Dip
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
Pull
Est. 48 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Pullup (close grip)
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Sun
Push
Est. 56 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Drop Push-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Diamond pushup
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
