jooyan
Calisthenics basic routine
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General
Advanced
Machine strength
Plan Details
The Calisthenics basic routine routine by jooyan is a 6 day workout plan. It is a advanced level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
UPPERBODY 1
Est time: 148 min
23 exercises
Tuck front lever hold
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Tuck front lever raise
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
Jumping muscle up
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
clap pull up
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
high pull up
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Straight bar dip
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Weighted Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Chin-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
L-Sit pull up
Back
Sets
2
Reps
8
Interval
00:00
Rest Time
01:30
L-Sit chin up
Back
Sets
1
Reps
8
Interval
00:00
Rest Time
01:30
Aus. pull up
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
01:30
Aus. chin up
Back
Sets
2
Reps
12
Interval
00:00
Rest Time
01:30
Dip
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Tricep extension push up
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Weighted deep push up
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Diamond push up
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
weighted bench push up
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:30
DB uppercut crossover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:00
DB chest front raise
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Back Hyperextension
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
00:00
Barbell Deadlift
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
side Leg raise on parallel
Abs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
L-sit hold
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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