Calist+Extra weight days

AUTOPLAY

Cutting

Intermediate

Body

Plan Details

The Calist+Extra weight days routine by Hard.at.Work is a 13 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

This is a cutting calisthenic workout for those who are ready for the next step! Dont forget to change the reps according to your fitness levels. Train hard, live hard. Many exercises taken from the net and compiled together. Some changed, some stay the same.

Routine detail

Any

Part 1 - Chest Chaos

Est. 50 min

20 exercises

Push-Up

1 Set x 8 Reps

Diamond Push up

1 Set x 5 Reps

Dip

1 Set x 8 Reps

Bench Push-Up

1 Set x 8 Reps

Bench Dip

1 Set x 8 Reps

Push-Up

1 Set x 8 Reps

Diamond Push up

1 Set x 5 Reps

Dip

1 Set x 8 Reps

Bench Push-Up

1 Set x 8 Reps

Bench Dip

1 Set x 8 Reps

Push-Up

1 Set x 8 Reps

Diamond Push up

1 Set x 5 Reps

Dip

1 Set x 8 Reps

Bench Push-Up

1 Set x 8 Reps

Bench Dip

1 Set x 8 Reps

Push-Up

1 Set x 8 Reps

Diamond Push up

1 Set x 5 Reps

Dip (on non weight frame)

1 Set x 8 Reps

Bench Push-Up

1 Set x 8 Reps

Bench Dip

1 Set x 8 Reps

Any

Leg Breaker

Est. 68 min

19 exercises

Single-Leg Squat

3 Sets x 8 Reps

Hannibal Squats (feet Together)

1 Set x 10 Reps

Pyramid Calf raises - Start at 15

1 Set x 15 Reps

In & Out Squat Jumps

1 Set x 10 Reps

Lunge Walks

1 Set x 15 Reps

Wall Sit

1 Set

Barbell Squat

3 Sets x 8 Reps

Single-Leg Squat

3 Sets x 8 Reps

Hannibal Squats (feet Together)

1 Set x 10 Reps

Pyramid Calf raises - Start at 15

1 Set x 15 Reps

In & Out Squat Jumps

1 Set x 10 Reps

Lunge Walks

1 Set x 15 Reps

Wall Sit

1 Set

Single-Leg Squat

3 Sets x 8 Reps

Hannibal Squats (feet Together)

1 Set x 10 Reps

Pyramid Calf raises - Start at 15

1 Set x 15 Reps

In & Out Squat Jumps

1 Set x 10 Reps

Lunge Walks

1 Set x 15 Reps

Wall Sit

1 Set

Any

Perna W1D2 - Protocolo

Est. 41 min

10 exercises

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Wood Chop

3 Sets x 8 Reps

Dumbbell Step-Up

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 10 Reps

Stability Ball Plank

3 Sets

Ball Eccentric Leg Curl

3 Sets x 8 Reps

Side Knee Plank with Hip Abduction

3 Sets

Dumbbell Calf Raise

3 Sets x 8 Reps

Plank Reach

3 Sets x 8 Reps

Any

1- Warmup

Est. 19 min

12 exercises

Mountain Climber

1 Set x 30 Reps

Alternating Heel Touch

1 Set x 20 Reps

Superman

1 Set

Forearm Plank with Hip Abduction

1 Set x 8 Reps

Scissor Kick

1 Set x 80 Reps

Single-Leg Glute Bridge

2 Sets x 15 Reps

Mountain Climber

1 Set x 15 Reps

Alternating Heel Touch

1 Set x 20 Reps

Superman

1 Set

Forearm Plank with Hip Abduction

1 Set x 8 Reps

Scissor Kick

1 Set x 80 Reps

Single-Leg Glute Bridge

2 Sets x 15 Reps

Any

5- Kettlebell Routine

Est. 77 min

20 exercises

Kettlebell Turkish Get-Up Lunge

2 Sets x 8 Reps

Kettlebell Halo

2 Sets x 8 Reps

Kettlebell One-Arm Push Press

2 Sets x 8 Reps

Kettlebell Halo

2 Sets x 8 Reps

Kettlebell One-Arm Push Press

2 Sets x 8 Reps

Kettlebell Halo

2 Sets x 8 Reps

Kettlebell One-Arm Push Press

2 Sets x 8 Reps

Kettlebell Dead Clean

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets x 8 Reps

Kettlebell Advanced Windmill

2 Sets x 8 Reps

Kettlebell Dead Clean

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets x 8 Reps

Kettlebell Advanced Windmill

2 Sets x 8 Reps

Kettlebell Dead Clean

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets x 8 Reps

Kettlebell Advanced Windmill

2 Sets x 8 Reps

Kettlebell Dead Clean

2 Sets x 8 Reps

Kettlebell One-Arm Swing

2 Sets x 8 Reps

Kettlebell Advanced Windmill

2 Sets x 8 Reps

Kettlebell Goblet Squat

3 Sets x 8 Reps

Any

Core

Est. 54 min

10 exercises

Air Bike

3 Sets x 8 Reps

Abdominal Pendulum

3 Sets x 8 Reps

Leg Raise

3 Sets x 8 Reps

Weight Plate Rotation

3 Sets x 8 Reps

Superman

3 Sets

Hanging Pike

3 Sets x 8 Reps

Kettlebell Advanced Windmill

3 Sets x 8 Reps

Bent Knee Side Angle Pose

3 Sets x 8 Reps

Plank

3 Sets

Seated Leg Raise

3 Sets x 8 Reps

Any

Perna W1D1 - Protocolo

Est. 39 min

9 exercises

Barbell Squat

3 Sets x 8 Reps

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Deadbug

3 Sets x 8 Reps

Barbell Hip Thrust

3 Sets x 10 Reps

Weight Plate Rotation

3 Sets x 15 Reps

Dumbbell Lunge

3 Sets x 8 Reps

Shoulder Tap Plank

3 Sets x 8 Reps

Wall Sit with Calf Raise

3 Sets

Side Plank

3 Sets x 8 Reps

Any

Arm-Ageddon

Est. 35 min

15 exercises

Shoulder Width Chin Ups

1 Set x 5 Reps

Wide Grip Australian Chin Up

1 Set x 5 Reps

Dips (On Frame)

1 Set x 5 Reps

Close grip Austalian Chin Ups

1 Set x 5 Reps

Dips on Straight Bar

1 Set x 5 Reps

Shoulder Width Chin Ups

1 Set x 5 Reps

Wide Grip Australian Chin Up

1 Set x 5 Reps

Dips (On Frame)

1 Set x 5 Reps

Close grip Austalian Chin Ups

1 Set x 5 Reps

Dips on Straight Bar

1 Set x 5 Reps

Shoulder Width Chin Ups

1 Set x 5 Reps

Wide Grip Australian Chin Up

1 Set x 5 Reps

Dips (On Frame)

1 Set x 5 Reps

Close grip Austalian Chin Ups

1 Set x 5 Reps

Dips on Straight Bar

1 Set x 5 Reps

Any

Rand0m

Est. 13 min

4 exercises

Dumbbell One-Arm Wrist Curl (Pronated)

2 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

2 Sets x 8 Reps

Machine Bench Press

2 Sets x 8 Reps

One-Arm Hang

2 Sets

Any

SHOULDEr

Est. 50 min

8 exercises

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Front Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Cable External Rotation

3 Sets x 8 Reps

Cable Internal Rotation

3 Sets x 8 Reps

Any

6- Dumbell Routine

Est. 17 min

11 exercises