Calisthenics based training
Sport
Advanced
Body
Plan Details
The Calisthenics based training routine by isaacshaw5 is a 3 day workout plan. It is an advanced level plan to achieve sport fitness goals.
great for people learning and practicing Calisthenics training. This is a medium to high level program, to build the mind muscle connection that is needed
Routine detail
Any
Push day (Mon, Thur)
Est. 63 min
11 exercises
scapular pushups
3 Sets x 12 Reps
Planche lean
3 Sets
Hindu Pushups
3 Sets x 8 Reps
End of warm up
1 Set
low to high cable
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
pike pushup
3 Sets x 8 Reps
diamond pushups
3 Sets x 8 Reps
handstand
3 Sets
Side Plank
3 Sets x 8 Reps
hollow hold
3 Sets
Any
Pull Day (Tue, Fri)
Est. 43 min
9 exercises
scapular shrugs
2 Sets x 6 Reps
front lever raises
2 Sets x 8 Reps
skin the cat
1 Set x 3 Reps
End of warm up
1 Set
front lever holds
3 Sets
Pull-Up
3 Sets x 6 Reps
Chin-Up with Knee Raise
2 Sets x 15 Reps
L-Sit Leg lift
3 Sets x 8 Reps
Abdominal Pendulum
2 Sets x 8 Reps
Any
legs (Saturday)
Est. 40 min
9 exercises
Bodyweight Squat
1 Set x 15 Reps
End of warm up
1 Set
Dumbbell Walking Lunge
3 Sets x 8 Reps
archer squats (side squat)
2 Sets x 6 Reps
Single-Leg Calf Raise
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
2 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
L-Sit Leg lift
2 Sets x 8 Reps
hollow hold
3 Sets
