#Calisthenics + hypertrophy routine

6 messages · Page 1 of 1 (latest)

zinc lintel
#

Im trying to combine both. I have experience with both.

WARMUP:
Yuri Shoulder Band Warmup 5 Reps
Squat Sky Reaches 5 Reps
GMB Wrist Prep 10 Reps
DeadBugs 30s
XXArch Hangs 10 RepsXX
XXSupport Hold 30sXX
Easier Squat Progression
Barbell Squats (Less Weights) 3x5
Easier Hinge Progression
Day 1 & 3: Barbell Romanian Deadlift (Less Weights) 3x8
Day 2: Barbell Deadlift (Less Weights) 3x5

DAY 1 (UPPER - BODYWEIGHT):
Pulls: Scapular Pulls 3x8
Dips: Parallel Bar Support Holds 3x60s
Rows: Incline Rows 3x8
Press: Floor Push-Ups 3x8
//Extension: Hyper Extension 3x8
//Anti-Extension: Planks 3x30s

DAY 2 (LOWER - BODYWEIGHT):
Hinge: Nordic Curls 3x5
Squat: Pistol Squats 3x8
Lateral: Lateral Lunges 3x8
Isolation: Seated Calf Raises 3x10
//Anti-Rotation: Banded Pallof Press 3x8 (cable twist?)
//Rotation: Included in Pallof Press

DAY 3 (UPPER - HYPERTROPHY):
Pulls: Lat Pulldown 3x10
Dips: Weighted Parallel Bar Support Holds 3x60s
Rows: Inclined Dumbbell Rows 3x10
Press: Overhead Shoulder Press 3x10
Lateral Raises 3x12
//Anti-Lateral Flexion: Side Plank 3x30s
//Lateral Flexion: Included in Side Plank

DAY 4 (LOWER - HYPERTROPHY):
Hinge: Barbell Romanian Deadlifts 3x10
Squat: Barbell Squats 3x10
Unilateral: Bulgarian Split Squats 3x10
Lateral: Cable Hip Abductions 3x10
//Controlled Flexion: Ab Crunch Machine 3x20
//Anti Flexion: Included in Barbell Squat

CARDIO:
Treadmill
Jump Ropes

Note: what do you think of core? Im hoping for a balanced routine. Also do you think i think shoulder presses?

late herald
#

Not a fan of the planks

Support holds should be a horizontal press

Personally, I think squats then rdls works usually better

zinc lintel
#

Thanks for the help

late herald
#

Yeah, both of these things, also planks have a tendency to make people invested in the number of minutes you can hold them a bit too much and become a "comfort" exercise, never rotated out

zinc lintel