Xlaier's Calisthenics Workout
Cutting
Intermediate
Bench
Plan Details
The Xlaier's Calisthenics Workout routine by Xlaier is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This is a cutting|strength calisthenics workout for those who are ready for the next step! Don't forget to change the reps according to your fitness levels. *Workout Adjusted From 'Mintys Calistenic Workout'
Routine detail
Day 1
Part 1 - Chest Chaos
Est. 59 min
19 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
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
Bench Push-Up
1 Set x 8 Reps
Bench Dip
1 Set x 8 Reps
Dip
3 Sets x 8 Reps
Day 1
Part 2 - Back Mental
Est. 41 min
15 exercises
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Wide pull ups
1 Set x 5 Reps
Close Grip Pull Up
1 Set x 5 Reps
Wide Grip Behind Neck Pull Ups
1 Set x 5 Reps
Shoulder Width Behind Neck Pull Ups
1 Set x 5 Reps
Upside down pull ups
1 Set x 5 Reps
Day 2
Arm-Ageddon
Est. 36 min
13 exercises
Shoulder Width Chin Ups
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Close Grip Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Shoulder Width Chin Ups
1 Set x 5 Reps
Bench Dips
1 Set x 5 Reps
Close Grip 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
Bench Dips
1 Set x 5 Reps
Close Grip Chin Ups
1 Set x 5 Reps
Dips on Straight Bar
1 Set x 5 Reps
Day 2
Leg Breaker
Est. 54 min
18 exercises
Pistol Squats on each leg
1 Set x 5 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
Pistol Squats on each leg
1 Set x 5 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
Pistol Squats on each leg
1 Set x 5 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
