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Early Bird Calisthenics Routine
Sport
Intermediate
Body
Plan Details
The Early Bird Calisthenics Routine routine by dirkscgm is a 5 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This is a pure calisthenics routine designed to focus specifically on execution and muscle performance. At the end of each day it is a good idea to add 5-10 min of good cardio like running or rowing. Keep good track of your reps, there are few so it is important to put quality over the quantity of your reps and sets. A leg day has been added, because that's important. We all need to do leg day so we don't look like puffed up pigeons with twigs for feet.
Routine detail
Day 1
Chest Challenger
Est. 34 min
7 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 5 Reps
Push-Up
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Push Up & Hold
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Bicep & Back Attack
Est. 30 min
7 exercises
Pull-Up
3 Sets x 5 Reps
Negative Pull Ups
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Wide Grip Pull Up
3 Sets x 5 Reps
Shoulder Width Chin Up
3 Sets x 5 Reps
Narrow Grip Pull Up
3 Sets x 5 Reps
Treadmill Running
1 Set
Day 3
Shoulder... Routine
Est. 27 min
6 exercises
Dip
3 Sets x 6 Reps
Elevated Push-Up
3 Sets x 6 Reps
Australian Pull Up
3 Sets x 6 Reps
Plyo Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Side Bridge
3 Sets
Day 4
Ass Annihilator
Est. 25 min
5 exercises
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Deadlift
3 Sets x 7 Reps
Dumbbell Walking Lunge
3 Sets x 7 Reps
Dumbbell Split Jump
3 Sets x 7 Reps
Machine Calf Raise
3 Sets x 7 Reps
Day 5
Running 'Till it Hurts
Est. 32 min
1 exercise
Running
1 Set
