| Day | Focus | Exercises (3 sets each, 60s rest) | |------|----------------|------------------------------------| | Mon | Push + Legs | Pike push-ups (8–12), Dips (8–12), Bulgarian split squats (10–15), Calf raises (15–20) | | Wed | Pull + Core | Pull-ups (6–10), Australian rows (10–15), Hanging knee raises (12–15), Reverse hyperextensions (12–15) | | Fri | Full Body | Diamond push-ups (8–12), Chin-ups (6–10), Walking lunges (12/leg), Plank to failure (2×) |
Retest your max reps or hold time for key moves. Part 5: Avoiding Common Mistakes ❌ Mistake: Only doing high reps of easy moves. ✅ Fix: Apply progressive overload (harder variations). best calisthenics program pdf
Add 1–2 reps per set weekly. When you hit the top of the rep range, increase difficulty (e.g., add a weight vest or elevate feet). Program B: Best for Pure Strength (Low reps, high intensity) Ideal for: Mastering advanced moves (pull-ups, muscle-ups, handstand push-ups) | Day | Focus | Exercises (3 sets
| Station | Exercise | |---------|----------| | 1 | Jumping jacks (max) | | 2 | Push-ups (max) | | 3 | Air squats (max) | | 4 | Mountain climbers (max) | | 5 | Reverse lunges (max) | | 6 | Plank hold | Add 1–2 reps per set weekly
| Date | Exercise | Set 1 | Set 2 | Set 3 | Difficulty (1–10) | Notes | |------|----------|-------|-------|-------|-------------------|-------| | 6/1 | Pull-ups | 8 | 7 | 6 | 8 | Last rep slow |