Complete Calisthenics - Level 2
Cutting
Intermediate
Body
Plan Details
The Complete Calisthenics - Level 2 routine by yasir is a 4 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. 43 min
7 exercises
Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Diamond pushup
3 Sets x 10 Reps
Pseudo planche pushup
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
V sit
3 Sets x 10 Reps
side plank
3 Sets
Tue
Pull
Est. 71 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Pullup wide (+1)
3 Sets x 10 Reps
Pullup (close grip)
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Bridge
3 Sets
Machine Seated Leg Curl
3 Sets x 10 Reps
Dragon flag
3 Sets x 10 Reps
Thu
Rings day (Push)
Est. 60 min
10 exercises
Ring dip
3 Sets x 10 Reps
Bulgarian dip
3 Sets x 10 Reps
Ring pushup
3 Sets x 10 Reps
Pseudo planche pushup
3 Sets x 10 Reps
Dip + Leg raise
3 Sets x 10 Reps
Iron cross training (ring supported)
3 Sets x 10 Reps
Front dip
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Diamond pushup
3 Sets x 10 Reps
Fri
Ring Day (Pull)
Est. 68 min
11 exercises
Ring pullup
3 Sets x 10 Reps
Ring chin up
3 Sets x 10 Reps
Pullup (close grip)
3 Sets x 10 Reps
Hammer Pullup (parallel)
3 Sets x 10 Reps
Chin up
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dragon flag
3 Sets x 10 Reps
V situps
3 Sets x 10 Reps
