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Calesthenics & Strenght Training beginners program
General
Beginner
Body
Plan Details
The Calesthenics & Strenght Training beginners program routine by HoringHeuwel is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Week Day 1 - Calesthenics A Day 2 - 5x5 A Day 3 - Calesthenics B Day 4 - 5x5 B Day 5 - Calesthenics C Days 6 & 7 - Rest
Routine detail
Mon
Calesthenics A
Est. 83 min
8 exercises
Pull-Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Single-Leg Squat
10 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Plank
5 Sets
Side Bridge
6 Sets
Walking
1 Set
Tue
5x5 A
Est. 102 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Calf Raise
7 Sets x 25 Reps
Walking
1 Set
Wed
Calesthenics B
Est. 83 min
8 exercises
Push-Up
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Single-Leg Squat
10 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Plank
5 Sets
Side Bridge
6 Sets
Walking
1 Set
Thu
5x5 B
Est. 110 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
7 Sets x 25 Reps
Walking
1 Set
Fri
Calesthenics C
Est. 83 min
8 exercises
Dip
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Single-Leg Squat
10 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Plank
5 Sets
Side Bridge
6 Sets
Walking
1 Set
