Gym Meets Calisthenics
General
Intermediate
Body
Plan Details
The Gym Meets Calisthenics routine by KeanuElijahTaylor is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This Routine optimises the benefits of calisthenics while incorporating strength and size benefits of weight lifting
Routine detail
Day 1
Chest/Back
Est. 48 min
9 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Day 2
Calisthenics 1
Est. 51 min
12 exercises
Jump Rope
1 Set
Long Jump
3 Sets x 10 Reps
Bodyweight Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
in and outs
3 Sets
Tricep Push-Up
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Plank
1 Set
Day 3
Legs and Abs
Est. 47 min
9 exercises
Prisoner Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Calisthenics 2
Est. 51 min
12 exercises
Treadmill Running
1 Set
Bodyweight Walking Lunge
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Clap Push-Up
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Plank
1 Set
Day 5
Shoulders and Arms
Est. 50 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
