The Only Calisthenics Workout Plan Experts Use

So I’ve done Calisthenics since I was a freshman in highschool. I never really planned it out other than total rep amount. I later learned that this is something only noobs do.

After talking with some experts, they recommended a 5% increase of everything on a bi-weekly basis

So for most people these PDFs below will be your guides:

  1. Calisthenics Template
  2. Calisthenics Exercises
  3. Workout Tracker Template

I’ll explain them in order.

So, starting with the TEMPLATE PDF:

PHASE 0:

You use this to find which bi-weekly portion you are currently in. Therefore for the first 2 weeks you would use week 1. Weeks 3 and 4 would correlate to week 2, and so on. The multiplier is simply there to show you how much more you are doing in comparison to the beginning since every 2 weeks a 5% increase occurs. For instance, on the 40th and 41st week (which is week 20 on the PDF) you will be doing approximately 2.53 times more than what you started doing.

PHASE I:

This phase is a section where you choose to do one of the two during every workout AKA do you want to run or do you want to go for a bike ride? Pretty self explanatory. Allow a 2-3 minute rest after completing this phase.

PHASE II:

HIIT-High Intensity Interval Training
In this phase you should do the specified amount of time all in one go and hard as you can. Do some sort of calisthenic exercise for the time period. Allow for a 10-20 second rest after this phase is completed.

PHASE III:

The last part of the workout. After completing PHASE II do an assortment of at least 4 calisthenic exercises to add up to the amount of reps listed. Allow for at most a 5-10 seconds break between exercises and around 10-15 seconds of a break between each set. The number of sets, reps, and exercises is yours to choose.

Building off of the TEMPLATE PDF, the exercise PDF has a list of 144 calisthenic exercises and another 49 exercises for incase you feel like going to the gym. I highlighted some of my personal favorites.

The Workout Tracker Template PDF is the last of the PDFs and is the easiest to fill out. Fill out the date and list the exercises you did. The running portion is for either the runnning or biking you did; record how fast you go if possible to determine calories burned. HIIT is written here as continuous reps. Non-continuous reps are the however many exercises and reps you did of the calisthenics exercises apart from the HIIT exercise.

ADDITIONAL NOTES:

  • DON’T WEAR HEADPHONES DURING PHASE PHASE II OR III
  • I WOULD RECOMMEND HAVING A PORTABLE SPEAKER LIKE AN ION TAILGATER (~100 USD) TO LISTEN TO YOUR MUSIC TO IN PHASE II AND III
  • SUPPLEMENTS LIKE PROTEIN POWDER AND CREATINE ARE REALLY THE ONLY ONES YOU NEED
    • IF ANYTHING YOU DONT REALLY NEED EITHER OF THEM
  • DO THE AMOUNT PRESCRIBED BY THE WEEK IN PHASE 0 5-7 DAYS A WEEK FOR MAXIMUM EFFICIENCY
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