wheat pagoda
Hey, i've been doing calisthenics for the past 4 months and i would like to swap from a FB to U/L Split. I've come across this program and i would like to know how you feel about it. Here is how it goes :
UPPER A 3 sets 8-10 reps
- Chest Dip
- Chinup/pullup
- Pike push-up
- Inverted Row
- Hanging knee raise
- Decline push-up
- Bodyweight bicep curl
- Table height tricep extension
LOWER A 3 sets 8-10 reps
- Elevated pistol squat
- Bulgarian split squat
- Elevated one leg calf raise
- Elevated hamstring heel curl
- Floor one leg calf raise
- Wall Back extension
- Hanging knee raise
UPPER B 3 sets 10-12 reps
- Decline push-up
- Rack pullup legs elevate
- Incline pike push-up
- Incline row
- Crunch
- Chest Dip
- Bodyweight bicep curl
- Close grip kneeling push-up
LOWER B 3 sets 10-12 reps
- Skater squat
- Bulgarian split squat
- Floor one leg calf raise
- Hamstring heel curl
- Elevated two leg calf raise
- Wall Back extension
Most of the exercise are done in pairs with 30-60 sec rest between each sets.
My main progressive overload as i imagine it, is adding sets, if it's too easy, and after 5-6 weeks switching to harder progression.
And here is the a week example :
M : U-A
T: L-A
W: Rest / Jumping Rope
T: U-B
F: L-B
S: Rest / Jumping Rope
S: Full rest
Here is the numbers of sets of the week per muscle :
Legs 12
Calves 12
Chest 12
Back 12
Shoulders 6
Abs 9
Hamstrings 6
Extensions 6
Triceps 6
Biceps 6
Total 87
iron idol
