High Intensity Calisthenics and Weight Combined Training Program

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RATING: 79 (FROM 17 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The routine is designed to maximize body fat loss while utilizing weight training and long duration reps with advanced calisthenics to also produce high yield lean muscle mass

Chest 17 exercises, 1 hr 56 mins

	3x5 reps	rest: 120s
Push-Up	4x20 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dip	4x20 reps	rest: 60s
Push-Up	3x20 reps	rest: 60s
	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Elevated Push-Up	3x15 reps	rest: 60s
Running	0x0 reps	rest: 15s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s

Back 15 exercises, 1 hr 27 mins

	3x5 reps	rest: 60s
Pull-Up	3x20 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Barbell Pullover	4x10 reps	rest: 60s
	2x20 reps	rest: 60s
Pull-Up	2x20 reps	rest: 60s
	1x5 reps	rest: 60s
Running	0x0 reps	rest: 15s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s

Shoulder/Abs 17 exercises, 1 hr 43 mins

Push-Up	4x20 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Crunch	3x30 reps	rest: 60s
Cable Cross-Over	2x25 reps	rest: 60s
Crunch	1x50 reps	rest: 60s
	3x8 reps	rest: 120s
	3x8 reps	rest: 60s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 0s
Crunch	1x15 reps	rest: 0s
	1x15 reps	rest: 60s
	1x8 reps	rest: 0s
Running	0x0 reps	rest: 15s

Biceps/Triceps 12 exercises, 1 hr 37 mins

	3x5 reps	rest: 60s
	2x25 reps	rest: 60s
Barbell Preacher Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dip	4x20 reps	rest: 60s
Push-Up	2x50 reps	rest: 60s
Dumbbell Tricep Extension	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
	1x20 reps	rest: 60s
	1x20 reps	rest: 60s
Running	0x0 reps	rest: 15s

Legs 9 exercises, 1 hr 50 mins

Barbell Squat	3x8 reps	rest: 60s
Bodyweight Walking Lunge	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Running	1x0 reps	rest: 60s

Overall body weight training 10 exercises, 1 hr 23 mins

Crunch	3x33 reps	rest: 60s
	1x1 reps	rest: 3s
Pull-Up	4x25 reps	rest: 60s
Push-Up	4x50 reps	rest: 60s
Dip	4x20 reps	rest: 60s
	3x5 reps	rest: 60s
Cable Cross-Over	2x25 reps	rest: 60s
Crunch	1x50 reps	rest: 60s
	3x1 reps	rest: 120s
	3x1 reps	rest: 60s