Full Weighted Calisthenics Routine | Bodyweight Fitness | Page 1

formal adder Sep 4, 2023, 1:20 PM

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Sunday: Rest Day

Monday: Front Lever "Skill Day":
2x4-6 Banded Adv. Tuck FL Rows
2x4-6 Banded Adv. Tuck FL Raises
2x8-10s Banded Full FL Holds
3x8 Dragon Flag/Dragon Flag Negatives/Adv. Tuck Dragon Flag

Tuesday: Strength Day
5x5-10 Weighted Pullups (Big rep range so with each weight I train strength and hypertrophy)
4x5-10 Weighted Chinups
9x5-10 Weighted Dips
1x20s L-sit

Wednesday: Fun
3x12 Archer Pushups
3x20s L-sit

Thursday: Rest Day

Friday: Front Lever "Skill Day"

Saturday: Strength Day

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I know it's not ideal for strength or for hypertrophy, but I'm not looking to change it. I only want advice on the Front Lever training and on Push and Pull volume

dense condor Sep 4, 2023, 1:33 PM

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So, regarding your Tuesday day. You're doing pulling the day after front lever holds/rows/pulls.
Definitely not ideal. Would you do bench press the day after military press? Similar issue. Any way you can add a rest day or two?

As for the exercises themselves. What do you mean by doing strength and hypertrophy with the same weights? You start with sets of 5 and progress them to sets of 10? Fair enough

Exercise selection though 5 sets of pull-ups and 4 of chin-ups? Junk volume. After 5 sets of pull-ups you're done. Do 3x12-15 rows if you want to instead.

9 sets of dips? Junk volume. Do 5 sets.

As for Thursday. Push-ups the day after dips? Add a rest day or two

As for your front lever skill day I'd start out with progression or banded holds but no problem on prioritising fl row

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You can do more than a single set of l sit

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You have 4 pulling days
2 fl days and 2 vertical pulling days

This makes it impossible to guarantee a rest day before each session

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I'd do something like

Monday: Full FL dsy and pushup progressions (horizontal pull and push)
Tuesday: Rest

Wednesday: pull-ups, dips (Vertical pull and push)
Thursday: Rest

Friday or Saturday: repeat either Monday or Wednesday, depending on your priorities
Sunday: Rest

Do l-sit whenever. Preferably not on the fl day as your core will be tired from the dragon flags. But as l sit is mostly hip flexion, it won't be the end of the world either

formal adder Sep 4, 2023, 1:58 PM

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are 10 weekly sets enough for vertical pull and push?

dense condor Sep 4, 2023, 3:52 PM

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Yes

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If you do 5 sets of weighted pull-ups twice a week plus a front lever day

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That'll be enough weekly pulling volume

formal adder Sep 4, 2023, 3:56 PM

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even if they're low rep high weight?

dense condor Sep 4, 2023, 4:06 PM

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Give me an example

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But anyways. If you're doing 10 heavy sets of pull-ups per week (5 heavy reps) and also FL training. Certainly enough

formal adder Sep 4, 2023, 4:27 PM

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im using 10kg for pullups and can do about 10 reps with them. I can do 5 sets of 6 10kg pullups followed by 4 sets of 6 10kg chin ups

dense condor Sep 4, 2023, 4:44 PM

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Nice that you're able to do that but doing 9 sets is kinda useless

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Like I said above

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I understand that doing more may feel like you'll progress faster. You won't

Do just the 5 sets of pull-ups.

5x6
Then the following week 5x7
Then after a week 5x8

#Full Weighted Calisthenics Routine