#3X Full Body Plan? Calisthenics

18 messages · Page 1 of 1 (latest)

violet cave
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I bulk and usually I do Full Body 3X at the gym with Bench, Squat, Weighted Dips and Pull Ups+many other isolation exercises.

I'd say I was still doing this (but the only legs I'm doing is walking and running a lot) I'm on my vacation using Calisthenics parks cause no gym.

I don't do the plan on specific days of the week I just get at least one day of rest in between workouts.

A typical workout for me would be something like this:
"Calisthenics/EMOM"

Pull Up
"Can't do 5 set of 20 yet for this.
Set 1: 20 reps
2: 20 reps
3: 20 reps
4: 20 reps
5: 15 reps

Push Up
"With a bar
Doing 10 with shoulders back/contacted 10 standard each set.
4th Set Close Grip
5th Set Wide Grip
1: 20 reps
2: 20 reps
3: 20 reps
4: 20 reps
5: 20 reps

Dips:

"Doing 10 Chest Dips and 10 Tricep Dips

Sets were with a lot of pauses in between not clean 20's yet."

1: 20 reps
2: 20 reps
3: 20 reps
4: 20 reps
5: 20 reps

Hanging Leg Raise
"Skipped did lots of abs yesterday"

Chin Up
"Attempted 21's because I don't have gloves I am letting go of the bar and not holding the constant tension cause my grip dies.

1: 19 reps

Inverted Row
"1st: Standard Grip 15 Reducing Volume on rows cause I increased Pullup Volume. (Usually do 30 reps)
2nd: Wide Grip
3rd: Close Grip"
1: 15 reps
2: 15 reps
3: 15 reps

Decline Crunch
"20 situps, 10 crunches
30 oblique crunches (15 L/R, each side)"
1: 30 reps
2: 30 reps

I track all my workouts using an app and I can link to my profile if anyone wants to see other workouts I have done.

This workout I was going for a lot of reps per set with a long rest (3-5 minutes) after training muscle endurance with low rest. (sub 1 min to 1 min 5-8 reps for 10 sets on pull ups before)

I want to make/be recommended routine/plan a full body calisthenics (don't add legs) for 3X a week focus on gaining muscle mass. I'm getting kind of bored of doing variations of this, happy to be suggested progressions for calisthenics skills adapted to my level that could be in the routine.

mortal falcon
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every exercise is EMOM?

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how many of those can you actually reach 20 reps with

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sounds like you're generally just trying to be active as opposed to have a goal; more like HIIT/cardio training and not really strength/hypertrophy

violet cave
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Here I was doing 3-5 min rest and max reps

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Usually I'd do 5 or 8 sets of 10 with EMOM for pullups

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Or fixed 1 min rest

violet cave
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I never got a notif sorry for late reply

mortal falcon
violet cave
mortal falcon
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your exercise selection appears similar to our BWSF, if you want to take a look

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!bwsf

steel lionBOT
violet cave
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Is this "harder" than the RR? cause I downloaded the 8x3 app for it and chose exercises to my level on it. Haven't had much time so only tried the stretches.

mortal falcon