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Table of Content FOREWORD .................................................................................................................... 9 My Fitness Background .................................................................................................14 What Is High-Volume Training? .....................................................................................34

So how much volume is enough in a workout? .............................................. 35 Explaining The Workout Charts ...................................................................... 36 Which Workouts to Choose and the equipment required .............................. 38 Push & Pull Workouts ...................................................................................................53

Workout 1: .................................................................................................... 55 Workout 2: .................................................................................................... 56 Workout 3: .................................................................................................... 57 Workout 4: .................................................................................................... 57 Workout 5: .................................................................................................... 58 Workout 6: .................................................................................................... 59 Workout 7: .................................................................................................... 59 Workout 8: .................................................................................................... 60 Workout 9: .................................................................................................... 61 Workout 10: .................................................................................................. 62 Workout 11: .................................................................................................. 62 Workout 12: .................................................................................................. 63 Workout 13: .................................................................................................. 64 Workout 14: .................................................................................................. 64 Workout 15: .................................................................................................. 65 Workout 16: .................................................................................................. 66

Workout 17: .................................................................................................. 66 Workout 18: .................................................................................................. 67 Workout 19: .................................................................................................. 68 Workout 20: .................................................................................................. 68 Workout 21: .................................................................................................. 69 Pull-Up Workouts ..........................................................................................................71

Workout 1: .................................................................................................... 72 Workout 2: .................................................................................................... 73 Workout 3: .................................................................................................... 74 Workout 4: .................................................................................................... 74 Workout 5: .................................................................................................... 75 Workout 6: .................................................................................................... 75 Workout 7: .................................................................................................... 76 Workout 8: .................................................................................................... 77 Workout 9: .................................................................................................... 78 Workout 10: .................................................................................................. 78 Workout 11: .................................................................................................. 79 Workout 12: .................................................................................................. 80 Workout 13: .................................................................................................. 81 Workout 14: .................................................................................................. 81 Workout 15: .................................................................................................. 82 Workout 16: .................................................................................................. 83 Workout 17: .................................................................................................. 83 Workout 18: .................................................................................................. 84 Pushups + Dips Workouts..............................................................................................86

Workout 1: .................................................................................................... 87 Workout 2: .................................................................................................... 87 Workout 3: .................................................................................................... 88 Workout 4: .................................................................................................... 89 Workout 5: .................................................................................................... 90 Workout 6: .................................................................................................... 90 Workout 7: .................................................................................................... 91 Workout 8: .................................................................................................... 92 Workout 9: .................................................................................................... 93 Workout 10: .................................................................................................. 94 Workout 11: .................................................................................................. 94 Workout 12: .................................................................................................. 95 Workout 13: .................................................................................................. 95 Workout 14: .................................................................................................. 96 Workout 15: .................................................................................................. 97 Workout 16: .................................................................................................. 97 Workout 17: .................................................................................................. 98 Workout 18: .................................................................................................. 98 Workout 19: .................................................................................................. 99 Legs Workouts ............................................................................................................101

Workout 1: .................................................................................................. 102 Workout 2: .................................................................................................. 103 Workout 3: .................................................................................................. 104 Workout 4: .................................................................................................. 104 Workout 5: .................................................................................................. 105

Workout 6: .................................................................................................. 106 Workout 7: .................................................................................................. 106 Workout 8: .................................................................................................. 107 Workout 9: .................................................................................................. 107 Workout 10: ................................................................................................ 108 Workout 11: ................................................................................................ 108 Workout 12: ................................................................................................ 109 Workout 13: ................................................................................................ 110 Workout 14: ................................................................................................ 110 Workout 15: ................................................................................................ 111 Workout 16: ................................................................................................ 111 ABS Workouts .............................................................................................................113

Workout 1: .................................................................................................. 114 Workout 2: .................................................................................................. 114 Workout 3: .................................................................................................. 115 Workout 4: .................................................................................................. 115 Workout 5: .................................................................................................. 115 Workout 6: .................................................................................................. 116 Workout 7: .................................................................................................. 116 Workout 8: .................................................................................................. 116 Workout 9: .................................................................................................. 117 Workout 10: ................................................................................................ 117 Workout 11: ................................................................................................ 117 Cardio Workouts .........................................................................................................119

Workout 1: .................................................................................................. 119

Workout 2: .................................................................................................. 120 Workout 3: .................................................................................................. 120 Workout 4: .................................................................................................. 120 Workout 5: .................................................................................................. 121 Workout 6: .................................................................................................. 121 Workout 7: .................................................................................................. 121 Workout 8: .................................................................................................. 122 Workout 9: .................................................................................................. 122 Workout 10: ................................................................................................ 122 Workout 11: ................................................................................................ 123 Workout 12: ................................................................................................ 123 Workout 13: ................................................................................................ 123 Workout 14: ................................................................................................ 124 Workout 15: ................................................................................................ 124 Workout 16: ................................................................................................ 124 Workout 17: ................................................................................................ 125 Workout 18: ................................................................................................ 125 High-Intensity Training (HIT) .......................................................................................127

Workout 1: .................................................................................................. 127 Workout 2: .................................................................................................. 128 Workout 3: .................................................................................................. 128 Workout 4: .................................................................................................. 129 Workout 5: .................................................................................................. 129 Workout 6: .................................................................................................. 130 Workout 7: .................................................................................................. 130

Workout 8: .................................................................................................. 131 Workout 9: .................................................................................................. 131 Workout 10: ................................................................................................ 131 Structuring the Training Log ........................................................................................134

Monthly Plans for 3 Workouts/Week ........................................................... 137 Monthly Plans for 4-5 Workouts/Week ........................................................ 140

THANKS FOR PURCHASING! COPYRIGHTS © 2021 by Old School Calisthenics

All rights reserved. No part of this eBook may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. The advice of a medical professional should be sought before participating in any physical activity or exercise program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your own risk. We shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of this material, which is provided ‘’as is’’, and without warranties. We disclaim any warranties for the accuracy, applicability, fitness, or completeness of the contents of this eBook. The information contained is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this program, you are taking full responsibility for your actions. No part of this eBook may be copied, shared, or changed in any format, sold, or used in any way under any circumstances. High-Volume Calisthenics Workouts 1st Edition was released on June 23, 2017. It is in the property of Old School Calisthenic company, registered in the country of Romania, city of Baia Mare. This version of the eBook represents the last edition and it was released on March 30, 2021. The eBook is published and can be bought from the official website only: www.oldschoolcalisthenics.com The author and writer is Adorian Moldovan, who is also the founder and athlete of Old School Calisthenics.

FOREWORD A lot of new concepts and training methods appeared in the fitness industry in the last two decades. Old fashion training methods have often been replaced with new approaches, methodologies, and modern apparatus – backed up by the latest studies and thesis, to make the people believe in them and discard the old, proven methods. And it's working! Most people get impressed when I tell them that I have built my mass and strength using only my body weight as resistance. They think it cannot be done this way. High Volume Calisthenics Workouts is an eBook housing a collection of all the workouts I did and still doing to attain the level of strength, endurance, and aesthetics I possess now. This program is for intermediate and experienced athletes. It contains dozens of routines. The workouts have been split according to each individual's needs, with higher or lower fitness levels and are easily adaptable. Sensibly following these workouts will help you achieve your goal of mastery in calisthenics and forge a titanium physique. The program contains all types of workouts: classic sets and reps, pyramids, circuit workouts, etc. It gives you the best tools to forge a physique with the perfect mixture of strength,

endurance, and hypertrophy. Plus, there is a sizeable number of high-quality pictures to help you grasp the concepts correctly all by yourself. You will need nothing more from now on because my eBook is not a program with a limited training duration. You will need a couple of months only to go through each routine. So prepare mentally for a long-term commitment. However, as you will discover later, you don't need to follow all the workouts, one after another. This eBook reveals the simplest, most efficient, and compound workouts ever. This classic way of training was invented thousands of years ago, way before any machines or any new fitness concept had arrived on the scene. I created it using all my experience and wisdom accumulated over the past 15 years. I have gathered everything I know and put it here for you. Use it wisely, and you will develop a nice athletic, muscular and strong physique that performs as well as it looks. I am not selling you crappy and fake illusions. I can assure you that my training routines will transform your body into a real beast of nature, but only through years of hard work and patience. I have not done it quick and easy, either!

You will have to embrace pain, failure and execute lots of reps while your muscles will be screaming for mercy. You'll want to stop, but here is where you have to cross that limit and push forward because it's all psychological. If you are not willing to dedicate yourself, you may just as well close this pdf and do something else. This program is for the most serious and ambitious persons only.

I am living proof that bodyweight training merged with proper nutrition can transform you into the ultimate athlete – freakishly strong, muscular, functional, and athletic at the same time — all without consuming any supplements, steroids, or using fancy modern machines.

I am not the only one out there. Many of my friends who train with me improved their aesthetics and performance radically. Years of consistency provided some great results for these guys and, more so, for the people around the internet. I have helped many improve their bodies:

My Fitness Background

August 15, 2014

My name is Adorian Moldovan, 30 years old, founder of Old School Calisthenics. I grew up and still live in the small city of Baia Mare, Romania. This is my story until 30! I reveal how and why I went through 4 BODY TRANSFORMATIONS until the age of 29 and how I got into outdoor calisthenics and running on mountain trails. Hopefully, my life experience will leave you with a better understanding of fitness and body mastery. I started practicing sports with military discipline at around 9. My parents signed me up for swimming lessons because I had

huge problems with my lungs and thus, I couldn't breathe properly. Swimming seemed to be the only viable option left for my full recovery. Luckily, it worked! From that point on, I only enhanced my swimming skills and cardio capabilities. In less than 3 years, I competed as a pro in national competitions with other kids of my age. The discipline required for these competitions is tough for a kid. My training began at precisely 7 am. I had to wake up at 6, from Monday to Saturday, month after month. Also, in less than 30 minutes, I had to eat, wash, make my bed, dress, take everything needed for school, get the equipment, walk my way up to the pool, and be ready to begin the warmup at 6:45 - all that while being very sleepy and tired. I was on autopilot.

I trained seven times a week for the whole period I was involved in swimming. I also had to attend the second evening

workout quite often. In several years, I reckon that I swam a lot more than I covered by walking or running. I rarely swam less than 7 km per training session. Sometimes, our coach extended it up to 15 km. School always started at 11 am and up until 3 pm. To be honest, this felt like a lot for me. It was a tremendous amount of effort and work ethic I had to pull out at an age that didn't allow me to see the bigger picture. This may sound like I feel sorry for myself, but even though it was hard at that time, I feel grateful for that period. Because even after I quit competitive swimming, I applied the same work ethic and military mindset in my calisthenics training and, later on, in my mountain running sessions. That is why the training methods I follow in calisthenics are considered highvolume. I realized even as a child that If I want results, then I have to train more often, more frequently and with more intensity. I learned how to do more by keeping a simple recipe. Furthermore, if I take a closer look at my trail runs, I see the same training strategy. I started to run throughout the city for a few kilometers and ended up a few years later, running over 30km on mountain trails, pretty close to a mountain-marathon. As I became better and my legs handled more, I gradually built up from running 25 minutes on a flat surface to running 4 hours up and down on rough and technical terrain. Going to calisthenics again, I went from 100 pushups and 50 pull-ups per workout to 200-400 pull-ups with 500-1000 push-ups per workout. I started from the most basic level.

Now that I look back, the progress is pretty impressive. But you have to take into consideration the time it took. I am talking about a journey that took more than a decade. And I am not planning on stopping here! After what I stated above, if you are not an athlete yourself, you must think, "So Adorian was always into sports and kept getting more and more fit. Why would his methods apply to me? I don't have a decade to get into shape". Actually, things are not that easy. Even if you are not an athlete, your journey could be more similar to mine than you think. I talked before about my fitness and sports progress, but what you also have to keep in mind is that I've been through several body transformations since I quit swimming. Maybe this comes hard to believe, but I lost my whole fitness and became chubby and physically weak several times. So let me tell you more about how that happened and what you can learn from that. Swimming established the foundation for the athlete I was about to become later on. I learned the discipline and work ethic which apply to everything else. This is why, from that moment forward, I never needed someone to tell me how far to push myself to become good at something. Swimming also developed my bone structure. It may be why I now possess a balanced physique that is equally athletic, as it is muscular (courtesy of calisthenics) and strong. It is why I always recommend to any parents to teach their children to love sports and practice them as often as possible from an early age. It develops the whole body perfectly.

After years of swimming, I had to quit. I couldn't stand those difficult workouts anymore. I wanted to relax a bit, do something else, and on top of everything, I also got bored. Swimming is not like team sports. These are more fun, more enjoyable, but it depends on the environment as well. In Romania at that time, nobody cared about us being athletes nor supported our effort. It was a post-communism country, and the mentality derived as expected. I can honestly say that many still have it even after 30 years of "democracy". Somehow, suffering was part of the routine. If one found it hard? Screw him, go train and stop crying! Nobody is doing well around here either way! It is a consequence of living a poor life full of survival problems that our parents somehow overcame. Nobody had the time nor the will to support us emotionally. The only moral support my colleagues received and I was the occasional slaps from our coach when we tried to cheat on training and not behave as expected. Our parents were more interested in school grades than how well we perform in the swimming pool. That is why the coach had the whole authority over us. He was like a parent, with good ones and bad ones. Besides all that, nobody saw any future for an athlete or a successful profession in sports whatsoever. Consequently, swimming was considered useless from a career perspective, and we've been told by society to focus more on school instead and on the disciplines that might shape us as future engineers, doctors, teachers and so forth.

So here I was, a skinny boy with a huge amount of stamina and swimming skills. Even though I didn't quit sports altogether, I can tell you that everything else felt easy compared to my swimming exercise. I started playing a lot of soccer. I was also riding my bike all the time, as it was my only way of transportation. On top of these things, I was running on the athletic field with consistency. I had too much energy and couldn't stay inside the house. Soon after I went to high school, I started to go to the gym with my new colleagues. I was 15, skinny and very athletic. I needed to get stronger and build some muscles. I couldn't do pull-ups very well nor bench press with great resistance. I was a total newbie to bodybuilding. In the 4 years of high school, I played football, ran throughout the city and lifted weights. I found the gym too easy, to be honest with you, and I still consider it a fart in the wind compared to hardcore training. Nonetheless, I had great results. I enhanced my aesthetics and strength a lot. All the knowledge I received back then about bodybuilding came from the bodybuilders next to me. There were no free programs or Youtube channels you could learn from, except for some forums. Part of that information I received back then I find to be ridiculous today, but it was enough for me to get me started. They had good advice too. I just needed a little bit of know-how, which those guys provided successfully. The rest, like work-ethic, was already known to me thanks to my swimming training.

I loved the gym and kept doing it for about 4 years without interruption. Even if I am dedicated to calisthenics training nowadays, I can find many similarities between the two of them because I, basically, brought all I knew about muscle-building, plus what I learned after, into calisthenics today. Everything is connected, and as my results speak for themselves, I dare to say that I also know how to do bodybuilding by using my own bodyweight only. The gym provided me with my first huge body transformation. I finally looked muscular and strong. And honestly, I got stronger and better than those guys who taught me how to do it in the first place. I had results pretty quickly. In less than a year, I built muscle definition and bench pressed with 90-100 kg. My body weight didn't surpass 75 kg. I also used 20+ kg dumbbells for bicep curls, which again was something only the strongest in my gym were able to do. Those guys were all adults, and I was just a kid. I don't care what anyone says, but cardio is the foundation of fitness and performance. We should begin with it and master that before strength training! It is not about building stamina only. It is about building athleticism and enhance our metabolism to its maximum potential. We should first become fit and athletic, muscles and super strength comes secondly. Because once the metabolism works very effectively, you will lose weight, build strength, grow muscle, get better, feel better. That military discipline I received and adopted into my lifestyle prepared my whole body and taught it to work to my

advantage. People were surprised by how fast I evolved and said that it happened due to my great genetics. I was pretty ill as a kid and signed up to swimming because of lung issues and to improve my health, not to become muscular and performant. This is what mattered to my parents so I can live a normal and happy life. They never stopped me from doing sports or gym. It made me feel energized and healthy, and they knew I need to move around all the time. Now, what if I tell you that after high school, I lost everything I worked for? I went to live in another city, for my education. Here, my priorities changed rapidly, and all I did in the first 2 years was to swim and play tennis or soccer with my buddies occasionally. But I wasn't pushing it as I used to. I mostly did it for pleasure, to free my mind and feel active.

On that topic, we don't say we go to train tennis or soccer because it's playable and not trainable. Training is damn hard, and playing is fun, even if it can be challenging and physically demanding. When I was a pro swimmer, I competed, not playing in the water to win the game. I know the difference between real training and fooling around believing is hard work. Of course, I am not talking about professional athletes in those sports because that is a whole other story. The hard work isn't as much in the competition itself as it is in the routine that prepares the proficiency level. I often meet people who complain about their physique. They train a lot if you'd ask them and have no idea why they aren't getting anywhere. But if I am to train alongside them, I almost always add extra passion and work than they do, and that

without taking into consideration the rest of the aspects that build the work ethic, which is very often more important. Many of these kids back then played soccer, or whatever was fun as a way of hanging out while I was swimming 10 km a day. It's pretty obvious then why I achieved a certain fitness level and why it was so hard for them. If I sum up the whole time I trained, I can compound at least half a decade of serious commitment. Therefore, I didn't have results because of that one year-gym alone. I evolved due to those several years before I actually lifted weights, plus the gym itself. And they expected results to occur at the same timeframe and speed as for me. So no, it's If you never committed to such a high degree to sports or fitness, you have my word that you need a couple of years to reach great results. When we start as kids, time is our ally. We only have to face hard work and discipline. As adults, on the other hand, we have to work and deal with a lot more of life. Time suddenly becomes limited, and so does our energy level, mindset, mood, etc. You can, however, obtain great results even starting as a 30-year-old or 40, but you will endure more, and you'll need to cultivate patience and the right mentality. Smart training is what you also need, and fortunately for you, my programs provide that. Because of my financial situation and because I had to get many part-time jobs, I had to quit sports and fitness altogether. I can't remember how long exactly, but I was totally inactive for 2-3

years. As a result, I lost my muscles and cardio capacity. I didn't know how bad I performed because I was sedentary. This was the time I got back to my hometown to live with my parents. I suffered a lot from internal battles as the sport was missing from my life. I only became aware of this later on when I got back to training hard. I was an emotional mess, trying to figure out my life and take over my financial situation. It was tough, but I was only 22. With little money in my pocket, I went back to the gym and renewed my monthly membership. I could afford to pay for 2-3 months only and what was left was insufficient to buy the right kind of food and quantity so I can sustain the kind of training I wanted to do. So I decided and started to lift again, but my nutrition was pretty inadequate because of the money issue. I was also surprised this time to find a place full of gym rats, an environment that didn't seem alright in my eyes. It wasn't the same old-school gym and strong masculine figures I was used to. Everything was different, from the atmosphere inside to how the equipment looked. I wouldn't say I liked it, and even today, I still have a bit of the eastern mentality. These guys assumed they worked hard, but they were merely fooling around on machines and various other apparatus. They were just throwing weights on the floor to show manliness, lifted and discussed bullshit the whole time. I knew that performance is built with hard work, silence, seriosity, and without bullshit.

Decisions had to be made again, and hence, I stopped my membership. I also saved some money this way and got rid of stupidity and mediocrity. This experience has influenced my view of some of the gym and meathead community, even though some are doing good work and are good guys. From this point, my running journey and calisthenics began! I lived 5 minutes away from the athletic field - a communist ruin that also held a bunch of rusted pull-ups and dips steel bars, but it was enough. By the way, it looks the same even today and will continue to look worse and worse! Nonetheless, I had what I needed. Performance-wise, I knew I don't need much equipment, high-tech gadgets, apparatus, etc. It was my own will of making a change that determined the actions to reach peak performance once again. At that time, I was pretty fat, out of shape, but strong enough to do a couple of deadlifts, pull-ups, bench presses, and curls with decent resistance. I didn't know yet and about to find out that my cardio was entirely ruined. So I planned to run for my first workout. I went on the track to jog 10 laps of 400 meters each, meaning 4 km (2.5 miles) to cover in total. I started to jog and felt my legs pretty heavily soon after I commenced. In 3 laps (out of 10), I was on the floor, collapsing, almost passing out and vomiting. That little exercise was enough to tear me apart and force me to go home!

That night, I haven't slept and reflected on what I was once and what I've become now. I couldn't imagine it possible to lose all my shape. In the following period, I went swimming again to see how well I can do. After just a few laps, I faced a glycemia and calcium dropdown. I almost passed out again, and my face turned yellow. Back home again, reflecting on what I should do first. I grabbed a sheet of paper and started to write down what I have to work on:   

Improve physical fitness, meaning cardio and strength Lose all the excessive stored fat Learn nutrition and expand my knowledge in training.

I began reading articles, books and everything seemed to be interesting and helpful. I read about running, swimming, personal development, bodybuilding, you name it! All this time, I didn't know that I have it all. I just needed to trust myself and my instincts to unlock the potential. I had the know-how, but it was just that I felt weak and helpless for the first time. So I said to myself that I am going to start running and improve each time possible. I also adopted a never-quitting mentality and decided to stick with it until I got rid of all the extra poundage. I thought a lot about how my coach used to prepare me, more precisely, about the period when I crossed from amateurs to pros. I knew I had to gradually build it by enduring the pain and increasing my workouts' frequency. Therefore, I went back on

the track to jog the maximum distance once more. I failed but kept being consistent every time, and I ran during the nights so that anybody could see me! I also included a few pushups, dips and pull-ups, but nothing important yet. After a few weeks of commitment, I finally managed to jog every evening for at least 30 minutes (that was about those 2,5 miles I first aimed for). In about 8 months, I managed to eliminate the whole excess of body fat and learn nutrition the right way. Besides that, I could now run for 1-hour straight or more, covering distances as long as 12 km (7,5 miles). I wasn't as performant as in high school, of course. But I finally achieved my second body transformation, from fat to very slim.

Then I knew it was about time to grow my mass back, but as I told you already, the gym was simply not a viable option anymore. Thus, outdoor bodyweight fitness was the only way. It was spring, and I was out in a public park doing some pull-ups and pushups when a friend observed me and approached me to ask whether I do calisthenics. I said that I don't know what calisthenics is and replied that I do some pull-ups and pushups here and there. Then he explained that many out there practice bodyweight fitness like me and the sport itself goes under the name of calisthenics. He told me it's a worldwide movement already. I wasn't paying too much attention due to my focus on the workout, but when I got home, I texted him to ask again about this movement's name because I couldn't remember it. I soon started to browse the whole internet about calisthenics and got my hands on a few books. The more I was reading, the more I wanted to become a calisthenics master. I said, this is it! I am not only practicing this sport, but I will be damn good at it. I wanted to build that Greek God physique everyone talked about and master those difficult exercises too. Through trial and error, over the years, I found my way back to might and muscle. I put on at least 20 pounds of lean mass, all possible with eating properly and mastering the basics. It was my third body transformation.

I don't know if I looked the same as I did in high school or better. I was massive enough and pretty jacked at the same time, stronger and more powerful than ever (that's for sure). I had plenty of endurance in terms of cardio, but not the same as when I was swimming. Throughout this period, I went from vegan and vegetarian to eating meat again. I wanted to experiment and make my conclusions because I read a lot, which raised my curiosity. Here was the point where I founded Old School Calisthenics. I wanted to offer that part of the training and mindset that was genuinely mine. I created my style of training. The methods I used were rapidly categorized as high-volume calisthenics or military calisthenics. It happened because I grew up with that mentality, but I also know and practice light and smart training, not only hardcore training.

In a few years, though, I lost control over my lifestyle because of many new negative influences in my life. I ate a lot of junk food too, and my habits, in general, weren't sustainable any longer or prone to good fitness. I got chubby and pretty fat (96kg ~ 212lbs). I did have muscle, but body fat covered it. My abs weren't visible like they used to be. I had to cut off at least 20 pounds of body fat. So, my fourth body transformation began! I started to cook my meals and pay attention to what I eat. Because it was autumn and winter, I had to quit running, and for this reason, I got back in the swimming pool. I committed to swimming and sauna along with my outdoor calisthenics training. Then, as spring made its presence, I reintegrated running into my schedule and slowly dropped on swimming. I needed to get jacked and build the best shape of my life! I kept my calisthenics training, but with less volume and frequency so I could add more cardio. Once I got better and the legs accommodated, I continued running on trails, hitting high heights. I started to challenge myself in the mountains and rougher terrains. Here I had extreme elevation gain, beautiful scenery, and plenty of fresh air that served the purpose. That abundance of oxygen was going to help me a lot. I went from struggling with running throughout the city for 1015 km (6.2-9.2 miles) to running mountain semi-marathons (23km ~ 14.3miles) with an elevation of over 1300m (800miles). I even ran 30+ km (19+ miles). I pushed it to the edge of my

limits as I once did with swimming, bodybuilding, and calisthenics. The work paid off eventually! I burned a lot of body fat and increased the muscularity of my legs. I achieved the best shape of my life, a body that performs in any situation. I am now very strong, durable, powerful, and on top of that, I can swim, run a lot, even if it's rough terrain. I am not scared of running a marathon or doing a pull-up with 60 kg attached. I can say that I've been through several body transformations, and I have no regrets. Maybe, without failing so much, I wouldn't be who I am. It took me more than a decade to achieve this form and learn all of this. Now I put it out there for you! To top it all, I am not getting injured anymore. I found a sweet spot that serves my goal of progressing and staying safe. I am also aware that calisthenics isn't the answer to everything, so I encourage you to step out of the comfort zone and integrate any training you feel attracted to. I couldn't get the body I possess now without my cardio training too.

I made myself a promise never to let go again. I hope you learned something from this story. Don't be afraid to fail and learn that with time, you can grow a lot! Anytime you need help, please email me or find me on Instagram.

What Is High-Volume Training? I call it "high-volume" because it's associated with high-rep basic training, something similar to military training style. But it's technically a training method meant to drain you off energy, build endurance, performance, strength, and aesthetics. So, any continuous, high-rep, exhausting, and strenuous workout, if done frequently, can be called high-volume. It's conditioning training at its purest. As the title suggests, frequency and total work volume (sets and reps) are the training style's key components. Intensity also plays an essential role as it influences how long and well you can perform, so this one will have to be tackled a lot in your training sessions. How frequently do I recommend you train? Well, in the first two months, you should train three or four times a week. But I suggest you build it up to five where 2-3 workouts are tough and based on volume and the remaining ones a lot lighter in intensity. Volume is also related to how frequently you train, not only to how many repetitions and sets you gather in a single workout session. When I started, I used to write down the number of pull-ups, dips, pushups, leg raises and sprints I did every week. Obviously, adding more workouts increased the overall volume, which I am talking about here. But I also did prolonged training

sessions by continuously adjusting intensity so I can exercise without stopping. Picking up the hardest variations and training only in high intensity isn't always to your benefit. I always recommend a mixture of these two. When you train volume, you have to endure the workload given by the reps and sets. Even if you are doing intervals of high-intensity, you still need to slow it down. For instance, when I run long mileage at a fast speed, I can't stop to rest, and instead, I do it while running by adapting my pace, speed, and breathing. It is the same when I do prolonged sessions of calisthenics

So how much volume is enough in a workout? You don't have to worry about it because I provide the right volume, exercises, intensity, and frequency through this program here. The workout charts are made to meet your expectations as well as your level of fitness. Rest assured that you will work like you never did before! You will build up an enormous volume of reps and workouts if you train by the book. There is an inverse relationship between intensity and volume. When intensity goes high, the volume goes

down and vice-versa. You will find plenty of workouts that are based on:   

High intensity and lower volume Extremely high volume and low intensity Moderate intensity-moderate volume

Your job will be to find those workouts. What is intensive to you might be even harder for me or extremely easy. Explaining The Workout Charts I didn't throw the routines randomly into the charts. I categorized them based on the benefits they provide, movement patterns, the muscle they activate, and your goals. You seek results, and my eBook grants, but only if you train smart and pick the workouts best suited for your body composition. For instance, you can't turn your belly completely flat by continuously picking up workouts from the ABS training charts. To remove belly fat, you have to focus on the right routines that burn it out, like cardio and HIT.

In reality, any kind of exercise burns calories. However, if you plan on burning fat as fuel, then only the right type of training will do that and on top of a correct meal plan. Our bodies can also utilize sugar to provide energy and leave the fat reserves to their place. For this reason, it is crucial to understand which workout fits your goal best. First, measure your current weight on an empty stomach. Then measure the circumference of your waist, shoulders, chest, arms, and legs. I find it more realistic to know the circumference because weight can vary 2-3 pounds depending on the water intake and how you metabolized food. That is why continually scaling your weight isn't the best way to go. Repeat this process once every two weeks only and always on an empty stomach in the morning. Track these results. For weight loss, you can see improvements as fast as from a week to another. Growing mass is a slower process, though. Hence, measure the circumference from a month to another.

Which Workouts to Choose and the equipment required You will find many similar workouts beneath the same category. If you have a relatively low body fat rate, then that's the best spot to be –almost every workout will suit you. I can't tell you precisely which one is best. That is why you have so many in front. Pick several that you find fascinating and try them out. Adjust, adapt, mix, and match! Be consistent with those you enjoy and don't change unless you intend to stimulate your body and the nervous system continuously. In the end, they are all based on the same fundamental movements, just different training approaches. So worry not about which workout is best for muscle or conditioning. Once you train with consistency 4-5 times a week, time will be the one that will matter the most, so be patient and work hard. Listen to how your body responds to every workout. It will tell how strenuous the training routine is. I personally did everything that is inside the eBook. They are all good exercise, but we are different, and so are our needs. The first period of training is a trial. Don't see it as a waste of your time. You need to experiment, make conclusions, and then decide what remains.

I am sure that if you train hard, then there is no way you will not see progress over time. Many wrote to me asking whether my routines go along with kettlebell exercising too. My answer is yes! I also included deadlifts into some routines here as an alternative. You can easily build a hybrid workout around my calisthenics routines. Weighted calisthenics represented a tiny portion of my training in the past years. Even so, I included enough of them for you. Choose to train bodyweight purely without hesitation, and you will still build the Greek God physique. For the sake of variety, and because you might find weighted training as useful as calisthenics too, then I had to cover this field as well. Feel free to mix and reorganize the exercises according to your desire. I offer a training plan that is more of a base-ground. You can follow it religiously or adjust. Either way, you can't go wrong! The reason is simple; the whole workout routines revolve around fundamental exercises only. Whether you want to build maximal strength, dynamic strength, grow lean muscle, and even burn fat, I got it all covered! Training performance might get in your way. Worry not! You will enhance your muscular endurance and cardiovascular

system to get you better and more adapted. After all, increasing performance is the most crucial aspect in getting aesthetic results. Almost every workout has two levels of difficulty. The structure remains, but the exercise variations may vary, so will the reps and sets interval. The advanced level is very demanding, even for me. That is why you can change the rep and set range or even the exercise order. If you prefer, remove certain exercises and include other ones of your own. I left plenty of room for adaptation and improvements. See the other pdf I provided and pick any exercise from that one to include in a routine you currently do and intend to modify. The other pdf offers more explanations about each exercise and shows form and motion through the pictures I embedded. If you don’t know how to execute an exercise, consult the other pdf, and you will find everything you need about it there. At the end of each workout, you can find the total amount of reps. I put it there so that you know before training how much volume you'll do. I find it necessary to track volume and frequency in a log. Some friends are still amazed by how I could develop my body only from pull-ups, pushups, squats, and running sessions. But when I look over my training log, I see the enormous volume gathered in the past years. Comparing my log with theirs, I get the answer to why I grew and evolved.

My only focus is on perfecting the workout, the performance and form or range of motion. I am putting in the max effort. If that means just a little on some days because I may be tired, I am okay with it. But I never skip training unless I have a real motive behind it. Make it a lifestyle, and set no timeframes. I train because I love it, and my brain needs it even more than my body. I don't feel well unless I work out. I don't care how fast I progress because I will train for all my life. In this case, there is enough time to achieve any bold fitness goal. In most cases, you don't need much equipment. A pull-up and dip bar will be enough to train your whole muscles. But, to benefit more, you may need some extra and very cheap equipment like: 1. TRX Suspension Trainer: You can get any other more affordable brand, but you will use this tool for many exercises. Plus, you can take them with you almost anywhere, from vacation to a calisthenics playground. It occupies a very small space in your backpack. 2. Gymnastic Rings: You might need to substitute the bars if you have none or use them for training more intensively. Dips are harder on rings than on bars because it evolves coordination and

balance too, but many other exercises can be done with rings, so please get a pair. Like stripes, they don't occupy much space in your bag, making them an option for when you travel. 3. Elastic Rubber Bands: You can use them to ease the intensity of an exercise. For instance, if you cannot pull yourself any longer, a rubber band can help you add more reps to your workout. It will build up the volume. On the opposite side, you can use them to increase resistance. I step on them and try to squat against the pressure applied. You can do the same with pushups! 4. Foam Roller: If you can't afford recovery massages, then a roller can do the trick. I use it with consistency to help my muscles relax from too much tension and overload. Remember that the ability to train more effectively increases when your body is feeling better and fresh. It is also the reason why we need to sleep and eat more and better. 5. A Weighted Vest: A 20 pounds (10 kilos) vest costs around $40. You need it only if you plan on doing weighted calisthenics to spice up your training or if you intend to build more maximal

strength through external resistance. I own a 10 kilos vest and use it periodically. 6. A Dumbbell or Kettlebells (optional). You only need them if you plan to deadlift or squat using external resistance. You can also use it for bicep curls or any other hybrid training you might want to integrate. I used none in the past years, and my lower back developed equally with the other parts of my body. It's a preference only, but because I included workouts based on deadlifts, I had to mention it. Even so, I find deadlifting a good idea as long as you don't go heavy. I instead do sets of 10-20 reps with lightweights than sets of 3 heavyweight. My spine and general health are a priority, always! 7. Gloves, practical clothes, and proper shoes: If you train outdoors like me, then you need some comfortable clothing. I run a lot of trails and on the track too, so wearing the right shoes is crucial. A pair of adequate shoes are a bit costly, but find a way to get your hands on them. 8. A watch or something to track time: You need to monitor the pause and intervals. Use your phone or buy a fitness watch. I also use mine to measure my heartbeats, distances, time, elevation, and so on. A

good wearable isn't cheap. They usually start from $100 but you will see that tracking your workouts will help a lot in being very consistent. 9. Weighted plates and a belt (optional): You need them for weighted pull-ups and dips, maybe. A weighted vest can be sufficient, too, depending on how heavy it is. I use both because my vest only weighs 10 kilograms. Sometimes, I like to do pull-ups with +30kg. To add up to such an intensity, I use plates. If you only do bodyweight work, then it doesn't matter. In calisthenics, it requires creativity to isolate specific muscle groups, and it's almost impossible because bodyweight exercises work the muscles together and as a system. That is why everything herein is based on compound exercises. If you want more biceps and triceps activation, for instance, then you can't do it without recruiting the back, shoulders, chest, and forearm muscles at the same time, but you can put more emphasis on them by choosing a supinated grip for pull-ups and a more narrowed grip for pushups and dips. I recall a lot of workouts where I did hundreds of pushups. I expected my chest and triceps to hurt, but instead, I had extreme back muscle soreness. Who would imagine that highvolume pushups could genuinely sore the back muscles to such

a degree? I couldn't know that unless I tried, but science reveals that there is back activation during pushups. Another example was when I did dozens of Commando Pull-Ups in a single workout. My back, biceps were very sore, but to my staggering discovery, the chest too. My lower back felt the same after doing 10 sets of 50 bodyweight squats. It is a reason why I added lower back exercises along with squat variations. Sprints and uphill running forged my legs even more. After continuously running so for several months, I got more massive thighs and better-sculpted calves. Most people won't believe it. The majority think running will only make your legs look skinny and enhance endurance-ability. While that is true in some instances, it didn't happen for me. I think you can't develop your legs up to their potential only by doing squats, weighted squats, and running alone. You need a combination of all, including plyometrics.

Long-distance flat runs don't grow thick legs. They shape the calves but make the leg overall skinny, efficient for that task only. During high-endurance sports, you will utilize a lot the slow-twitch muscle fibers, which will not grow in size. However, running the hills and mountain trails where you gain a lot of elevation or sprinting in full power (flat or uphill), along with squats and plyometric leg exercises, will activate the fast-twitch fibers that will make your legs grow thicker. The higher the elevation gain, the more your leg muscles will squeeze and activate. In one chapter, you have push & pull combinations under the same routine. You also have pushups routines individually of pull-ups routines for split days. But if you like, you can copy one

workout from pushup charts and attach it to a pull-up workout of your desire. This method increases the possibilities of combinations once more. Like this, you end up training in a bodybuilding approach, with sets and reps, one muscle group after another -very useful for hypertrophy! In my effort to leave room for creativity and adaptability, I added workouts based on a single exercise only like dips, pushups, or pull-ups. I did it also because you may be very busy and need something challenging or time-efficient. Extend a workout by adding variations, or training systems from other charts, depending on your ambition, will-power, and time availability. You can mix a workout with upper-body exercises and squat variations or cardio too. I offer some workouts on that but feel free to change them as desired. Or maybe you want a hypertrophy workout for legs and chest into the same routine. Then simply pick a workout routine for your legs, complete it, and move to exercises that target the chest.

Time Under Tension and Tempo Knowing about time under tension and tempo is essential in bodyweight training because you can personalize your training and make an exercise or a workout more efficient for strength or muscle growth. Take any workout found in this program and modify the tempo and time under tension as you please and according to the theory you'll learn.

Time under tension (TUT) refers to the amount of time (we measure in seconds) a muscle is held under tension or strain during an exercise set.

During TUT workouts, you lengthen each phase of the movement to make your sets longer. The idea is that this forces your muscles to work harder, have better muscle activation, adds more workload and tension, and its benefit is that it optimizes muscular strength, endurance, and growth. Within 20 seconds, you could do 8 pushups or 15. Time under tension is the same! The tempo is the rate or pace at which an exercise is performed. Essentially, tempo and the way it is prescribed represents how long the muscle or group of muscles is under load or tension. Manipulating tempo can change the complete intent of the training program. A higher tempo will add more time under tension eventually. Key Points: 

The key component in training the muscles and trigger a hypertrophy response from your body is a higher time under tension because the more extensive it is, the more workload, tension and fiber recruitment you'll get. The muscles will fatigue rapidly. As long as you have a high time under tension per set, you can train fast and high reps because the total work volume will eventually gather sufficient TUT.

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A fast tempo like 1-0-2-0 will provide a short time under tension per repetition of only 3 seconds. Usually, I recommend at least 6 seconds per repetition for hypertrophy, more so for beginners. Fast reps typically

train the dynamic strength, explosiveness or peak force a little bit more. It normally demands more power and strength to perform at this tempo. But ultimately, training like this can help you build muscles because of what I said before. 

It requires very good strength or neuromuscular adaption to execute a difficult exercise at a very fast pace. Usually, advanced athletes can control this training method a lot better, and beginners should generally attempt a normal and slow pace or slower tempos.

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Once you do fundamental and compound exercises, it doesn't matter if you train at a slow tempo because your muscles will still get better, and this always converts into greater strength and muscular endurance that will eventually allow you at some point to perform fast reps or integrate new tougher exercises like Clapping Pull-Ups. For all this to happen, you need time and practice, months of consistent weekly training.

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What happens when you go slower throughout the range of motion is that you can have better control, posture, and in fact, it will be less likely to cheat on the range. Range of motion is essential because if you shorten it, then you will create weak links. Therefore, perform in full range and good form always!

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Certain exercises should only be performed at a high pace, for instance: Clapping Pull-Ups, Plyometric Dips and Pushups, Explosive Pull-Ups with Grip Alternation,

Muscle-Ups, Plyometric Squats and Various Jumps, Sprints, Fast Pushups, Triple-Clap Pushups, Burpees, High-Jumps and so forth. Master the execution first. 

Exercises like Pull-Ups with extra resistance, Weighted Pushups/Dips/Squats will always demand a slower pace on the descent phase, a pause at the bottom and the top, and a higher pace over the ascending phase, something like 3-1-4-2. Of course, it depends a lot on how strong and flexible your joints are as well. If your tendons and ligaments and all the other connective tissue can transfer without problems the whole tension, then you can speed up a bit.

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It would help if you also went slower when you do bodyweight exercises like One-Arm Pushups, Assisted One-Arm Pull-Ups, Pull-Ups on a Towel and so on.

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As a beginner, and especially if you do Negative PullUps/Chinups or Pushups, always do slow tempos. Control and muscle activation are keys in this situation! Every negative repetition (descent phase without the concentric portion) should have a tempo of at least 6 seconds. This pdf program utilizes a regular or fast execution in general and all the rep-ranges are established based on this.

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Push & Pull Workouts I elegantly fused various pull-ups, core exercises, pushup variations, and also dips -all into a single workout. I designed dozens of routines with a large variety of basic exercises. Moreso, you will be thrilled to discover weighted calisthenics, deadlifts as well. The way I structured leaves room for creativity and adjustments. I give you the workouts, but you can easily adjust sets, reps or suitably rearrange the exercises as you please. These charts are best suited for those willing to build strength, muscular endurance, improve muscle definition, and even for muscle growth. There is a wide range of training methods: classic bodybuilding style, ladders, pyramids, and circuits. That is why some of them will mainly exhaust your muscles, while others will also improve your cardiovascular system. The last ones will feel more like high-intensity. Let's say you want to train your upper-body muscles as a whole unite system. Then you landed right on the spot for that. The entire exercises are compound and train more muscle groups at

the same time. You can utilize them effectively for targeting your lats, shoulders, biceps, and so on. I added so many routines, and yet, there is room left for more. If you pick a workout from the Pull-Up charts and another from the Pushups & Dips Charts, you can constitute an entirely new Push & Pull workouts, different from those here.

Workout 1: Advanced: 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups 50 Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 50 Diamond Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Chinups 50 Incline Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups 50 Incline Narrow Pushups TOTAL: 200 Pull-Ups and Pushups Intermediate: 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Pull-Ups 25 Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 25 Diamond Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Chinups 25 Incline Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups 25 Incline Narrow Pushups TOTAL: 128 Pull-ups and 100 Pushups Information:     

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Don’t rest more than 90 seconds between pull-ups. You quickly start with the first set of 2 reps, catch your breath, and proceed with the following one of 4 reps As you get more tired, extend the pause to 60-90 seconds Make it even harder by doing 100 pushups instead of 50 Make it easier by going up to 6 pull-ups and doing more pushups instead The routine is adjustable to your level. Include more pushups and pull-ups or less depending on how much workload you can resist You can use a regular grip or any other variation you want

Workout 2: Advanced: 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Pull-Ups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 ->4 -> 2 Dips 10-20 Pull-Ups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Close Chinups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Close Chinups 5 Pushups -> 10 Incline Pushups -> 10 Chinups (Do 5 cycles of this last circuit) TOTAL: 200 dips, 90-130 pull-ups, 75 pushups Intermediate: 2 -> 4 -> 6 -> 6 -> 4 -> 2 Dips 5-10 Pull-Ups 2-4-6-6-4-2 Dips 5- 10 Pull-Ups 2-4-6-6-4-2 Dips 5-10 Close Chinups 2-4-6-6-4-2 Dips 5- 10 Close Chinups 10 Pushups -> 10 Incline Pushups -> 5 Chinups (Do 4-5 cycles of this last circuit) TOTAL: 96 Dips, 40-75 Pull-Ups, 100 Pushups Information:    

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Rest as minimum as possible When it becomes too hard, extend pause to 2-3 minutes Make it harder by increasing the reps and vice-versa You can adjust reps as you please. Do fewer dips if it’s too hard, and more pull-ups or pushups if you feel so Use gymnastic rings if you prefer

Workout 3: Advanced: 7-10 Chinups -> 7-10 Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 10 Diamond Pushups -> 10 Pushups -> 10 Wide Pushups (Do the circuit for 7-10 times) TOTAL: 98-200 Pull-Ups, 84-150 Dips, 70-100 Leg Raises, 210-300 Pushups Intermediate: 4-6 Chinups -> 4-6 Pull-Ups -> 8-10 Dips -> 10 Leg Raises -> 8 Diamond Pushups > 8 Pushups -> 8 Wide Pushups (Do the circuit for 6-10 times) TOTAL: 48-120 Pull-Ups, 48-100 Dips, 100 Leg Raises, 144-240 Pushups Information: 

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Rest 60-90 seconds. When it becomes too hard, extend to 2-3 minutes Adjust the reps to fit your physical capabilities You can do Leg Raises hanged of a pull-up bar, on a dip station, or on the ground. The easiest version would be on the floor Bend the knee if you cannot fully stretch your legs

Workout 4: Advanced: [1 -> 2 -> 3 -> … -> 9 -> 10 Pushups (Hold 3 seconds on top for each repetition) 15-20 Pull-Ups/Chinups] x Do all this for 4 times [20 Declined Pushups -> 5-10 Close Chinups] x 4 times TOTAL: 320 Pushups, 85-130 Pull-Ups Intermediate: [1 -> 2 -> 3 -> 4 -> 5 -> 6 -> 7 Pushups (Hold 3 seconds on top for each repetition) 10 Pull-Ups/Chinups] x Do all this for 4 times [10-15 Declined Pushups -> 5-7 Close Chinups] x 5 times

TOTAL: 162-187 Pushups, 65-85 Pull-Ups Information:    

Hold 3 seconds on top for each repetition in part (2 reps with 2 holds of 3 seconds, 3 reps with 3 holds of another 3 seconds, etc.) The whole purpose is to increase the time under tension Rest as minimum as possible At the second group of exercises, rest 60 seconds from a set to another

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Adjust the reps. Go up to 20 if it's too easy

Workout 5: Advanced: 2 Pull-Ups -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups 4 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises 6 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups ------------(and so on to)-------------------------------------------20 Pull-Ups -> 20 Diamond Pushups -> 20 Dips -> 50 Leg Raises TOTAL: 110 Pull-Ups, 110 Pushups, 110 Dips, 275 Abs Reps Intermediate: 1 Pull-Up -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups 2 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises 3 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups ------------(and so on to)-------------------------------------------7 Pull-Ups -> 14 Diamond Pushups -> 14 Dips -> 35 Sit-Ups TOTAL: 28 Pull-Ups, 56 Pushups, 56 Dips, 140 Abs Reps Information:  Adjust the reps to fit your physical capabilities  Rest as little as possible and no more than 90 seconds from an exercise to another

Workout 6: Advanced: [10 Chinups -> 10 Triceps Extensions -> 20 Bench Dips] x 4 times/sets [5 Pull-Ups -> 5 Pushups] x 10 times/sets [10 Body Rows -> 20 Incline Pushups -> 10 Declined Pushups] x 4 times/sets TOTAL: 130 Pull-Ups, 290 Pushups (Dips and Extensions included) Intermediate: [5-7 Chinups -> 6-10 Triceps Extensions -> 15-20 Bench Dips] 4 times/sets [3-4 Pull-Ups -> 5 Pushups] x 10 times/sets [6-8 Body Rows -> 10-15 Incline Pushups -> 6-10 Declined Pushups] x 4 times/sets TOTAL: 74-100 Pull-Ups, 198-270 Pushups (Dips and Extensions included) Information:  

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Rest 60 seconds from an exercise to another Body Rows may be the same as Horizontal Pull-Ups. Australian/Aussie Pull-Ups stand for a diagonal position which makes it slightly easier Adjust reps and pause to make it hard on the muscles

Workout 7: Advanced: 10 Close Pull-Ups/Chinups -> 15 Dips -> 20 Diamond Pushups -> 10 Leg Raises (Do the circuit for 10 times) TOTAL: 100 Pull-Ups, 150 Dips, 200 Pushups, 100 Leg Raises Intermediate: 5-7 Close Pull-Ups/Chinups -> 8-12 Dips -> 10-12 Diamond Pushups -> 10 Leg Raises (Do the circuit for 10 times) TOTAL: 50-70 Pull-Ups, 80-120 Dips, 100-120 Pushups, 100 Leg Raises Information:

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You can do Leg Raises on a Dip station or hanged of a Pull-Up bar. Bend the knee if it’s too difficult to keep a straight alignment of your legs Rest 60-90 seconds after each exercise

Workout 8: Advanced: 10 Pull-Ups -> 20 Diamond Pushups 9 Pull-Ups -> 20 Pushups 8 Pull-Ups -> 20 Incline Pushups 7 Pull-Ups -> 20 Declined Pushups 6 Pull-Ups -> 20 Diamond Pushups -------------(down to)---------------------------1 Pull-Up -> Max. Reps. Pushups 2 Chinups -> 20 Incline Pushups 3 Chinups -> 20 Declined Pushups -------------(up to)-------------------------------10 Chinups -> 20 Incline Pushups TOTAL: 109 Pull-Ups, 380 Pushups Intermediate: 8 Pull-Ups -> 10 Diamond Pushups 7 Pull-Ups -> 10 Pushups 6 Pull-Ups -> 10 Incline Pushups 5 Pull-Ups -> 10 Declined Pushups 4 Pull-Ups -> 10 Diamond Pushups ---------------(down to)-----------------1 Pull-Up -> Max. Reps. Pushups 2 Chinups -> 10 Incline Pushups 3 Chinups -> 10 Declined Pushups ----------------(up to)--------------------8 Chinups -> 10 Incline Pushups TOTAL: 71 Pull-Ups, 150 Pushups Information:  You can do anywhere between 10 and 20 pushups  Rest 60-90 seconds from an exercise to another once is difficult enough

Workout 9: Advanced: 5-10 Wall Handstand Pushups (against a wall) x 5 sets 10-20 Dips/Ring Dips x 5 sets 10 Pull-Ups/Chinups x 10 sets 10 Leg Raises x 5 sets 10 Knee Raises x 5 sets TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises Intermediate: 5-10 Pike Pushups x 5 sets 10-15 Dips x 5 sets 5-7 Pull-Ups/Chinups x 10 sets 10 Leg Raises x 5 sets 10 Knee Raises x 5 sets TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises Information:  Pike Pushups instead of Handstand Pushups (HSPU) if you are unable to do them  However, if you decide to keep HSPU and eliminate the Pikes, then do anywhere between 3 and 5 reps. You can also do half the range of motion until you get strong enough  The pause is 60 seconds from a set to another  To do HSPU, support your body against a wall. You have to options, facing the wall or have it at your back (the second is easier)  Bend the knee for Leg Raises if it’s too hard to keep the legs perfectly straight  Split Pull-Ups and Chinups, 5 sets and 5 sets

Workout 10: Advanced: 7-10 Pull-Ups/Chinups x 10 sets 15-20 Dips x 10 sets 15-25 Pushups x 10 sets TOTAL: 70-100 Pull-Ups, 150-200 Dips, 150-250 Pushups Intermediate: 5-7 Pull-Ups/Chinups x 10 sets 10-15 Dips/Ring Dips x 10 sets 10-15 Pushups/Ring Pushups x 10 sets TOTAL: 50-70 Pull-Ups, 100-150 Dips, 100-150 Pushups Information:  Rest 60-90 seconds between sets  You can choose to do Dips on gymnastic rings, 5 sets out of 10. Five sets can be done on a dip station

Workout 11: Advanced: 7-10 Wide Pull-Ups x 4 sets 15-20 Dips x 4 sets 7-10 Commando Pull-Ups x 4 sets 15-10 Decline Pushups x 4 sets 5-10 Chinups x 4 sets Max. Reps. Pushups x 4 sets TOTAL: 76-120 Pull-Ups, 60-80 Dips, over 160 Pushups Intermediate: 4-6 Wide Pull-Ups x 4 sets 10-15 Dips x 4 sets 5-7 Commando Pull-Ups x 4 sets 8-12 Decline Pushups x 4 sets

5 Chinups x 4 sets Max. Reps. Pushups x 4 sets TOTAL: 56-72 Pull-Ups, 40-60 Dips, over 100 Pushups Information:  Rest 60-90 seconds between sets

Workout 12: Advanced: (7-10 Horizontal Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 15-20 Pushups) x 5 sets 7-10 Wide Pull-Ups x 4 sets Max. Reps. Australian Pull-Ups x 5 sets 10 Knee Raises x 10 sets One set of max reps – Narrowed Pushups

TOTAL: over 120 Pull-Ups, 60-75 Dips, over 100 Pushups, 150 Leg Raises Intermediate: (5-7 Horizontal Pull-Ups -> 8-10 Dips -> 10 Leg Raises -> 10-12 Pushups) x 5 sets 4-5 Wide Pull-Ups x 4 sets Max. Reps. Australian Pull-Ups x 5 sets 10 Knee Raises x 10 sets One set of max reps – Narrowed Pushups TOTAL: over 70 Pull-Ups, 40-50 Dips, over 70 Pushups, 150 Leg Raises Information:  Rest 60-90 seconds between sets

Workout 13: Advanced: Weighted Wide Pull-Ups: 4 sets x 5-10 reps Weighted Dips: 4 sets x 6-15 reps Weighted Chinups: 4 sets x 5-10 reps Weighted Pushups: 4 sets x 6-15 reps Bodyweight Horizontal Pull-Ups: 4 sets x Max Reps Bodyweight Backward Pushups: 4 sets x Max Reps TOTAL: 80-120 Pull-Ups, 24-60 Dips, over 60 Pushups Intermediate: Weighted Wide Pull-Ups: 3-5 sets x 3 reps Weighted Dips: 3-4 sets x 5-6 reps Bodyweight Dips: 4 sets x 6-10 reps Weighted Chinups: 3~5 sets x 3~4 reps Weighted Pushups: 4 sets x 6~10 reps Bodyweight Horizontal Pull-Ups: 4 sets x Max Reps Bodyweight Pushups: 4 sets x Max Reps TOTAL: over 40 Pull-Ups, over 60 Dips, over 60 Pushups Information:  Rest 60-90 seconds between sets  The rep range varies for weighted exercises. It depends on how heavy you go. I often use a 10kg vest or plates of 30kg  Make someone or a training partner push on your back when you do pushups. Or you can support his entire body weight on your back. The first option is easier in intensity

Workout 14: Advanced: (10 Pull-Ups -> 20 Dips -> 20 Pushups) x 10 sets TOTAL: 100 Pull-Ups, 200 Dips, 200 Pushups Intermediate:

(5-7 Pull-Ups -> 12-15 Dips -> 12-15 Pushups) x 10 sets TOTAL: 50-70 Pull-Ups, 120-150 Dips, 120-150 Pushups Information:  Rest 2-3 minutes after each circuit and 60 seconds after each exercise  You can also change grips and try other variations

Workout 15: Advanced: 2 Pull-Ups -> 2 Dips -> 2 Pushups 4 Pull-Ups -> 4 Dips -> 4 Pushups 6 Pull-Ups -> 6 Dips -> 6 Pushups ------------(up to)---------------------------18 Pull-Ups -> 18 Dips -> 18 Pushups 20 Pull-Ups -> 20 Dips -> 20 Pushups TOTAL: 110 Pull-Ups, 110 Dips, 110 Pushups Intermediate: 2 Pull-Ups -> 2 Dips -> 2 Pushups 4 Pull-Ups -> 4 Dips -> 4 Pushups 6 Pull-Ups -> 6 Dips -> 6 Pushups -----------------(up to)-------------------8 Pull-Ups -> 8 Dips -> 8 Pushups 10 Pull-Ups -> 10 Dips -> 10 Pushups 8 Pull-Ups -> 8 Dips -> 8 Pushups -----------------(down to)----------------------4 Pull-Ups -> 4 Dips -> 4 Pushups 2 Pull-Ups -> 2 Dips -> 2 Pushups (Repeat this one more time) TOTAL: 100 Pull-Ups, 100 Dips, 100 Pushups Information:  Rest as little as possible

Workout 16: Advanced: 1 Pull-Up -> 2 Pushups 2 Pull-Ups -> 4 Pushups ---------------------------------14 Pull-Ups -> 28 Pushups 15 Pull-Ups -> 30 Pushups TOTAL: 120 Pull-Ups, 240 Pushups Intermediate: 1 Pull-Up -> 2 Pushups 2 Pull-Ups -> 4 Pushups ---------------------------------9 Pull-Ups -> 18 Pushups 10 Pull-Ups -> 20 Pushups Max Reps Plank-to-Pushups x 5 sets Max Reps Chinups x 5 sets TOTAL: over 65 Pull-Ups, over 140 Pushups Information:  Rest as little as possible

Workout 17: Advanced: Weighted Pull-Ups: 5 sets x 5-10 reps Handstand Pushups: 5 sets x 5-10 reps Bodyweight Horizontal Pull-Ups: 5 sets x 10 reps Bodyweight Dips: (2 -> 4 -> 6 -> 8 -> 10) x 2 sets Bench Dips: 10 -> 20 -> 30 -> 40 -> 50 TOTAL: over 70 Pull-Ups, 210 Dips, over 25 Handstand Pushups Intermediate:

Weighted Pull-Ups: 4-5 sets x 3-5 reps Handstand Pushups: 4-5 sets x 3-5 reps Bodyweight Horizontal Pull-Ups: 5 sets x 10 reps Bodyweight Dips: (2 -> 4 -> 6 -> 8 -> 10) x 2 sets Bench Dips: 10 -> 20 -> 30 -> 40 -> 50 Commando Pull-Ups: 4 sets of max. reps. TOTAL: over 40-50 Pull-Ups, over 15 Handstand Pushups, 210 Dips Information:  Rest 60-90 seconds between sets  The rep range varies for weighted exercises. It depends on how heavy you go. I often use a 10kg vest or plates of 30kg

Workout 18: Advanced: (15-20 Pushups -> 20 Bench Dips -> 7-10 Pull-Ups) x 4 sets (12-15 Diamond Pushups -> 20 Bench Dips -> 7-10 Close Chinups) x 4 sets Max. reps. Triceps Extensions x 5 sets Commando Pull-Ups 5 sets x 5 reps TOTAL: 85-105 Pull-Ups, 140-180 Pushups, 160 Bench Dips Intermediate: (12-15 Pushups -> 20 Bench Dips -> 5 Pull-Ups) x 4 sets (10-12 Diamond Pushups -> 20 Bench Dips -> 5 Close Chinups) x 4 sets Max. reps. Triceps Extensions x 5 sets Commando Pull-Ups 5 sets x 4-5 reps TOTAL: 85-105 Pull-Ups, 140-180 Pushups, 160 Bench Dips Information:  Rest 2-3 minutes after each circuit

Workout 19: Advanced: 5 Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 20 Pull-Ups (Do the circuit for 7-10 times) TOTAL: 140-200 Pull-Ups and 280-400 Pushups Intermediate: 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 10 Pull-Ups (Do the circuit for 5-7 times) TOTAL: 50-70 Pull-Ups and 150-210 Pushups Information:  Rest as little as possible  Use a pair of 20 cm paralletes. You can go faster from an exercise to another  When you do Uneven Pushups, remind that work one hand after another

Workout 20: Advanced: 25 Pull-Ups -> 50 Pushups 20 Pull-Ups -> 40 Pushups 15 Pull-Ups -> 30 Pushups 10 Pull-Ups -> 20 Pushups 5 Pull-Ups -> 10 Pushups (5 Chinups-> 15-20 Diamond Pushups) x 5 sets TOTAL: 100 Pull-Ups and 225-250 Pushups Intermediate: 15 Pull-Ups -> 40 Pushups

10 Pull-Ups -> 30 Pushups 5 Pull-Ups -> 20 Pushups 5 Pull-Ups -> 10 Pushups 5 Pull-Ups -> 10 Pushups (5 Chinups-> 10-15 Diamond Pushups) x 5 sets TOTAL: 65 Pull-Ups and 160-185 Pushups Information:  Rest as little as possible

Workout 21: Advanced: 100 Pushups -> 25 Chinups 80 Pushups -> 20 Chinups 60 Pushups -> 15 Chinups 40 Pushups -> 10 Chinups 20 Pushups -> 5 Chinups TOTAL: 75 Pull-Ups and 300 Pushups Intermediate: 60 Pushups -> 15 Chinups 50 Pushups -> 10 Chinups 40 Pushups -> 5 Chinups 30 Pushups -> 5 Chinups 20 Pushups -> 5 Chinups 10 Pushups -> 5 Chinups TOTAL: 45 Pull-Ups and 210 Pushups Information:  Rest as little as possible

Pull-Up Workouts The whole upper-body power of a calisthenics athlete mainly comes from pull-ups. Pull-ups are the most iconic bodyweight exercises from them all. Pull-ups are used to determine one's real raw strength. That's why it's used in strength battles almost every time, but pull-ups are also widely known for their hypertrophy benefits. I included all the variety you need to forge a mighty upper body. You will find all the approaches required, from classic sets & reps to pyramid military-style and circuits. Please take a look over all of them, and then mark which ones are best for you. I also have to mention that you can integrate other workouts along with these. I very often train my chest after a back and biceps session or the abs. It will require more time, though. If busy, then you will be delighted to discover workouts that don't necessitate more than 30 minutes to finish. Use gymnastic rings instead of a pull-up bar if you prefer, or integrate them for the sake of variety or functional strength purposes. If you train at home, then find ways to install a pull-

up bar or anchor a pair of rings, but under no circumstances whatsoever, do not replace pull-ups with anything!

Workout 1: Advanced: 7 Close Pull-Ups -> 7 Chinups -> 7 Wide Pull-Ups 6 Close Pull-Ups -> 6 Chinups -> 6 Wide Pull-Ups 5 Close Pull-Ups -> 5 Chinups -> 5 Wide Pull-Ups 4 Close Pull-Ups -> 4 Chinups -> 4 Wide Pull-Ups 3 Close Pull-Ups -> 3 Chinups -> 3 Wide Pull-Ups 2 Close Pull-Ups -> 2 Chinups -> 2 Wide Pull-Ups 1 Close Pull-Up -> 1 Chinup -> 1 Wide Pull-Up 5 Commando Pull-Ups -> 5 Horizontal Pull-Ups -> 5 Wide Pull-Ups x 4 sets 20 Leg Raises x 4 sets 15 Sit-Ups x 4 sets 45 Sec. Flutter Kicks x 4 sets TOTAL: 144 Pull-Ups Intermediate: 5 Close Pull-Ups -> 5 Chinups -> 5 Wide Pull-Ups 4 Close Pull-Ups -> 4 Chinups -> 4 Wide Pull-Ups 3 Close Pull-Ups -> 3 Chinups -> 3 Wide Pull-Ups 2 Close Pull-Ups -> 2 Chinups -> 2 Wide Pull-Ups 1 Close Pull-Up -> 1 Chinup -> 1 Wide Pull-Up 4 Commando Pull-Ups -> 4 Horizontal Pull-Ups -> 4 Wide Pull-Ups x 4 sets 20 Leg Raises x 4 sets 15 Sit-Ups x 4 sets 45 Sec. Flutter Kicks x 4 sets TOTAL: 93 Pull-Ups Information: 

Rest from 60 to 90 seconds and extend when you are too tired

Workout 2: Advanced: 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Chinups 10 -> 8 -> 6 -> 4 -> 2 Horizontal Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Close Chinups 10 -> 8 -> 6 -> 4 -> 2 Commando Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Aussie Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Aussie Chinups TOTAL: 240 Pull-Ups Intermediate: 5 -> 4 -> 3 -> 2 -> 1 Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Chinups 5 -> 4 -> 3 -> 2 -> 1 Horizontal Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Wide Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Close Chinups 5 -> 4 -> 3 -> 2 -> 1 Commando Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Aussie Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Aussie Chinups TOTAL: 120 Pull-Ups Information:  Rest as little as possible

Workout 3: Advanced: 8-10 Wide Pull-Ups x 4 sets 8-10 Pull-Ups x 4 sets 8-10 Chinups x 4 sets 6-10 Close Chinups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 160-200 Pull-Ups Intermediate: 5-7 Wide Pull-Ups x 4 sets 5-7 Pull-Ups x 4 sets 4-7 Chinups x 4 sets 4-6 Close Chinups x 4 sets 8-10 Aussie Pull-Ups x 4 sets TOTAL: 102-148 Pull-Ups Information:  Rest from 60 to 90 seconds and extend when you are too tired

Workout 4: Advanced: 7-10 Horizontal Pull-Ups x 4 sets 7-10 Aussie Pull-Ups x 4 sets 7-10 Pull-Ups x 4 sets 10 Deadlifts / Bent-Legged Deadlifts with R.B. x 5 sets TOTAL: 84-120 Pull-Ups and 50 Deadlifts Intermediate: 5-6 Horizontal Pull-Ups x 4 sets 5-6 Aussie Pull-Ups x 4 sets 5-6 Pull-Ups x 4 sets 10 Deadlifts x 5 sets

TOTAL: 60-72 Pull-Ups and 50 Deadlifts Information:  Rest from 60 to 90 seconds and extend when you are too tired  Adapt the rep range to fit your desire  Use a weight for deadlifts that allow you to keep a perfect form, a complete range of motion, and for that volume of 10 reps of 5 sets. Don’t lift too heavy; keep it pretty light.

Workout 5: Advanced: 1 -> 2 -> 3 -> 4 -> 5 -> … -> 14 -> 15 -> 14 -> 13 -> … -> 2 -> 1 Pull-Ups TOTAL: 225 Pull-Ups Intermediate: 1 -> 2 -> 3 -> … -> 9 -> 10 -> 9 -> 8 -> … -> 2 -> 1 Pull-Ups TOTAL: 100 Pull-Ups Information:  Rest as little as possible  Adapt the rep range according to your physical capabilities  Change grips any time you want. Don’t need to stick with regular Pull-Ups up and down

Workout 6: Advanced: 7-10 Pull-Ups x 2 sets 5 Weighted Wide Pull-Ups x 4 sets 5 Weighted Chinups x 4 sets 7-10 Weighted Pull-ups x 4 sets 5 Weighted Chinups x 4 sets TOTAL: 108-120 Pull-Ups Intermediate:

5 Pull-Ups x 2 sets 3-4 Weighted Pull-Ups x 4 sets 3-4 Weighted Chinups x 4 sets 7-10 Horizontal Pull-Ups x 4 sets TOTAL: 62-82 Pull-Ups Information:  Rest from 60 to 90 seconds and extend when you are too tired  Adapt the rep range  I usually add +30 kg and do sets of 5. Find a resistance to allow you just that  I also have 10kg vest, and I use it to do weighted Pull-Ups for as much as 7-10 reps per set  Try to respect the minimum rep range, so adjust the weights accordingly  The first sets are working sets but more to warm and prepare you up for overloaded work

Workout 7: Advanced: 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Horizontal Pull-Ups 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Commando Pull-Ups 5 Pull-Ups x 5 sets TOTAL: 175 Pull-Ups Intermediate: 2-> 4-> 6 -> 6 -> 4 -> 2 Wide Pull-Ups 2-> 4-> 6 -> 6 -> 4 -> 2 Horizontal Pull-Ups 2-> 4-> 6 -> 6 -> 4 -> 2 Commando Pull-Ups 4-5 Pull-Ups x 5 sets TOTAL: 92-97 Pull-Ups Information:  Rest as little as possible



Adapt the rep range

Workout 8: Advanced: [1 Pull-Up (Hang 5 seconds at the bottom) -> 2 Pull-Ups (Hang 5 seconds at the bottom) ->3 Pull-Ups (Hang 5 seconds at the bottom) -> 4 Pull-Ups (Hang 5 seconds at the bottom) -> 5 Pull-Ups (Hang 5 seconds at the bottom)] x 5 sets 5 Commando Pull-Ups x 4 sets 5 Close Grip Pull-Ups x 4 sets 5 Close Grip Chinups x 4 sets 5 Pull-Ups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 195 Pull-Ups Intermediate: [1 Pull-Up (Hang 3 seconds at the bottom) -> 2 Pull-Ups (Hang 3 seconds at the bottom) ->3 Pull-Ups (Hang 3 seconds at the bottom) -> 4 Pull-Ups (Hang 3 seconds at the bottom)] x 4 sets 5 Commando Pull-Ups x 4 sets 5 Close Grip Pull-Ups x 4 sets 5 Close Grip Chinups x 4 sets 5 Pull-Ups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 160 Pull-Ups Information:  Rest as little as possible

Workout 9: Advanced: 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 5 Clapping Pull-Ups x 4 sets 5 Dynamic Grip Variation from Pull-Ups to Chinups x 4 sets 5 Dynamic Variation from Pull-ups to Close Pull-Ups x 4 sets 5-10 Slow Execution Horizontal Chinups x 4 sets TOTAL: 100-120 Pull-Ups Intermediate: 4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 4 Clapping Pull-Ups x 4 sets 3-4 Dynamic Grip Variation from Pull-Ups to Chinups x 4 sets 4 Dynamic Variation from Pull-ups to Close Pull-Ups x 4 sets 5 Slow Execution Horizontal Chinups x 4 sets TOTAL: 84 Pull-Ups Information:  Keep a good form and a full range of motion  Hit the bar with your chest  Rest from 60 to 90 seconds and extend when you are too tired  Be as explosive as possible and slow on the negative movement  Changing grips from Pull-Ups to Chinups requires a dynamic move and strength. Try to keep a steady execution

Workout 10: Advanced: 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 5 Clapping Pull-Ups x 4 sets 5 Weighted Wide Pull-Ups x 4 sets 5 Weighted Close Chinups x 4 sets 10 Deadlifts / Bent-Legged Deadlifts with R.B. x 5 sets 10 Horizontal Pull-Ups x 4 sets

TOTAL: 120 Pull-Ups and 50 Deadlifts Intermediate: 4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 4 Clapping Pull-Ups x 4 sets 3 Weighted Wide Pull-Ups x 4 sets 3 Weighted Close Chinups x 4 sets 5-8 Deadlifts x 5 sets 10 Horizontal Pull-Ups x 4 sets TOTAL: 96 Pull-Ups and over 25 Deadlifts Information:  Keep a good form and a full range of motion  Hit the bar with your chest  Be as explosive as possible and slow on the negative movement  Rest from 60 to 90 seconds and extend when you are too tired  Overload in a way to reach the given reps  If you feel too strong and the extra resistance isn’t sufficient, then do more reps  Deadlift a weight that allows you to keep a good form and complete the whole reps. Don’t go heavy. Do volume instead

Workout 11: Advanced: 5-10 Muscle-Ups x 5 sets 7-10 Close Chinups x 4 sets 7-10 Chinups x 4 sets 20 Aussie Pull-Ups x 5 sets Max. Reps. Bicep Curls x 5 sets TOTAL: 25-50 Muscle-Ups, 156-180 Pull-Ups Intermediate: (5 Pull-Ups -> 10-15 Straight-Bar Dips) x 5 sets 5-6 Close Chinups x 4 sets 5-6 Chinups x 4 sets

20 Aussie Pull-Ups x 5 sets Max. Reps. Bicep Curls x 5 sets TOTAL: 165 Pull-Ups Information:  Rest from 60 to 90 seconds and extend when you are too tired  Try and do strict form muscle-ups. If you can’t muscle-up at all, then do the pull-up movement separately from the straight-bar dips  Match and adapt to your fitness capabilities  You can do Bicep Curls using stripes like TRX, underneath a dip station, too, use elastic rubber bands, and even weights. It serves as a supplement to your bicep work.

Workout 12: Advanced: 5-10 Muscle-Ups x 4 sets 5 Explosive Chest-to-Bar Chinups x 4 sets 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 10 Deadlifts / Deadlifts with R.B. x 4 sets 5 Weighted Pull-Ups x 4 sets 5 Bodyweight Pull-Ups x 4 sets TOTAL: 20-40 Muscle-Ups, 105 Pull-Ups, and 40 Deadlifts Intermediate: (5 Pull-Ups -> 10-15 Straight-Bar Dips) x 4 sets 4 Explosive Chest-to-Bar Chinups x 4 sets 3-4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 6-8 Deadlifts / Bent-Legged Deadlifts with R.B. x 4 sets 3 Weighted Pull-Ups x 4 sets 4-5 Bodyweight Pull-Ups x 4 sets TOTAL: 80 Pull-Ups and around 25 Deadlifts Information:  Rest from 60 to 90 seconds and extend when you are too tired  Try and do strict form muscle-ups. If you can’t muscle-up at all, then do



the pull-up movement separately from the straight-bar dips Match and adapt to your fitness capabilities

Workout 13: Advanced: 10 Pull-Ups x 5 sets 10 Chinups x 5 sets TOTAL: 100 Pull-Ups Intermediate: 5 Pull-Ups x 5 sets 5 Chinups x 5 sets TOTAL: 50 Pull-Ups Information:  Rest 60 seconds between sets. Adapt reps intervals

Workout 14: Advanced: 5-10 Uneven Pull-Ups or Towel Pull-Ups x 4 sets 10 One-Arm Aussie Pull-Ups x 5 sets 5-10 Chest-to-Bar Wide Pull-Ups x 4 sets 10 Horizontal Pull-Ups x 5 sets TOTAL: 135-180 Pull-Ups Intermediate: 3-4 Uneven Pull-ups or Towel Pull-Ups x 4 sets (2 for each arm) 5 One-Arm Aussie Pull-Ups x 5 sets 3-4 Chest-to-Bar Wide Pull-Ups x 4 sets 5 Close Chinups x 4 sets 10 Horizontal Pull-Ups x 5 sets TOTAL: 119-127 Pull-Ups

Information:  Rest from 60 to 90 seconds and extend when you are too tired  Uneven Pull-Ups are a great replacement for weighted Pull-Ups. You rely more on pulling with one hand and assist yourself with the other of a towel or the pillar of your bar system  One-Arm Aussie Pull-Ups can be done with stripes like TRX. That will allow you better control and movement underneath a dip station. Depending on the inclination, it will be very hard or relatively easy. Experiment!

Workout 15: Advanced: 5-10 Lever Pull-Ups x 4 sets (2 for each arm) 5-10 Uneven Pull-Ups or Towel Pull-Ups x 4 sets (2 for each arm) 5-10 Chest-to-Bar Chinups x 4 sets 10 Close Chinups x 5 sets TOTAL: 110-170 Pull-Ups Intermediate: 3-4 Lever Pull-Ups x 4 sets (2 for each arm) 3-4 Uneven Pull-Ups or Towel Pull-Ups x 4 sets (2 for each arm) 3-4 Chest-to-Bar Chinups x 4 sets 5 Close Chinups x 5 sets TOTAL: 61-73 Pull-Ups Information:  Rest from 60 to 90 seconds and extend when you are too tired  Uneven Pull-Ups are a great replacement for weighted Pull-Ups. You rely more on pulling with one hand and assist yourself with the other of a towel or the pillar of your bar system  Lever Pull-Ups also replace weighted Pull-Ups. They might feel tougher than Uneven Pull-Ups. You can arrange them differently if you feel so. Try to assist with the other hand as little as possible, but keep a good form and complete range of motion

Workout 16: Advanced: 5-10 Weighted Horizontal Pull-Ups x 4 sets 7-10 Horizontal Pull-Ups x 4 sets 7-10 Horizontal Chinups x 4 sets 10-15 Aussie Pull-Ups x 4 sets 10-20 Bicep Curls x 4 sets TOTAL: 116-180 Pull-Ups and 40-80 Curls for Biceps Intermediate: 4 Weighted Horizontal Pull-Ups x 4 sets 5-6 Horizontal Pull-Ups x 4 sets 5-6 Horizontal Chinups x 4 sets 8-10 Aussie Pull-Ups x 4 sets 10-15 Bicep Curls x 4 sets TOTAL: 88-104 Pull-Ups and 40-60 Curls for Biceps Information:  Rest 60 seconds between sets. Adapt reps intervals  The difference lies in the grip. You can choose to do a Chinup grip, Pull-Up grip or even neutral grip like you hold for Commando Pull-Ups  Bicep Curls can be done with stripes like TRX, or underneath a dip station. You can also use gymnastic rings  Aussie Pull-Ups the same as Bicep Curls

Workout 17: Advanced: 5-10 Pull-Ups x 2 sets 7-10 L-Sit Pull-Ups x 4 sets 7-10 L-Sit Close Chinups x 4 sets 7-10 L-Sit Chinups x 4 sets TOTAL: 104-140 Pull-Ups Intermediate:

5 Pull-Ups x 2 sets 5 L-Sit Pull-Ups x 4 sets 5 L-Sit Close Chinups x 4 sets 5 L-Sit Chinups x 4 sets TOTAL: 80 Pull-Ups Information:  Rest 60 seconds between sets. Adapt reps intervals  For intermediates: bend the knees slightly if you can’t fully stretch the legs and pull at the same time  You can add abs workouts to it after finishing. See the ABS charts!

Workout 18: Advanced: 5-10 Ring Pull-Ups x 4 sets 5-10 Ring L-Sit Chinups x 4 sets 7-10 Ring Body Rows x 4 sets 10 Ring Bicep Curls x 4 sets TOTAL: 68-120 Pull-Ups Intermediate: 3-4 Ring Pull-Ups x 4 sets 3-4 Ring Chinups x 4 sets 5 Chinups x 3 sets 7-10 Ring Body Rows x 4 sets 10 Ring Bicep Curls x 4 sets TOTAL: 63-89 Pull-Ups Information:  Rotate your arms during ring pull-ups  Rest 60 seconds between sets. Adapt reps intervals  For intermediates: bend the knees slightly if you can’t fully stretch the legs and pull at the same time  You can add abs workouts to it after finishing. See the ABS charts!

Pushups + Dips Workouts Pushups and dips are very similar and employ the same muscles. They complete each other, but dips can sometimes create pain or discomfort. Make sure you execute correctly throughout the range. If your shoulders or anything else hurts too much, train pushups exclusively until you fix the issue. Pull-ups, dips, and pushups -all work the shoulders to a high degree. It is why you don't need many dedicated shoulder exercises. In these workout charts, you'll find all the most essential push and dip exercises. Feel free to add a pull-up workout or any ab routine after completing your pushup and dip routine. It all depends on how frequently you train and the time available to train. I included many bodyweight pushups, pushups against resistances, or based on a single hand. Weighted pushups can substitute or complement one-handed pushups, and I usually prefer weighted pushups because of time-efficiency. You can use gymnastic rings too or stripes of any kind.

Workout 1: Advanced: 15-20 Dips x 5 sets 15-20 Pushups x 5 sets 15-20 Diamond Pushups x 5 sets 5-10 Clapping Pushups x 5 sets 5-10 Triceps Extensions x 5 sets TOTAL: 75-100 Dips, 200-300 Pushups Intermediate: 8-12 Dips x 5 sets 10-12 Pushups x 5 sets 8-10 Diamond Pushups x 5 sets 4-5 Clapping Pushups x 5 sets 5-8 Triceps Extensions x 5 sets TOTAL: 40-60 Dips, 135-175 Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise

Workout 2: Advanced: 5-10 Wall Handstand Pushups x 4 sets 2 -> 4 -> 6 -> 8 -> 10 Dips / Ring Dips x 4 sets 10 Weighted Pushups x 4 sets 10-15 Clapping Pushups x 4 sets 10 Backward Pushups-> 20 Bench Dips x 4 sets 7-10 Skull Crushers -> 15-20 Narrowed Pushups x 4 sets TOTAL: 20-40 Handstand Pushups, 240 Dips, 190-210 Pushups Intermediate: 3-4 Wall Handstand Pushups x 5 sets

2 -> 4 -> 6 -> 8 -> 10 Dips x 2-3 sets 5-7 Weighted Pushups x 4 sets 6-8 Clapping Pushups x 4 sets 6-8 Backward Pushups-> 20 Bench Dips x 4 sets 6-8 Skull Crushers -> 8-12 Narrowed Pushups x 4 sets TOTAL: 15-20 Handstand Pushups, 164-200 Dips, 80-140 Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise

Workout 3: Advanced: 5-10 Wall Handstand Pushups x 10 sets 12-15 Pushups x 10 sets 10-12 Declined Pushups x 10 sets 10-15 Dips / Ring Dips x 4 sets 10 Forward Pushups x 4 sets TOTAL: 40-60 Dips, 260-310 Pushups, 50-100 Handstand Pushups Intermediate: 3-4 Wall Handstand Pushups x 5 sets 10-12 Backward Pushups x 10 sets 8-12 Declined Pushups x 10 sets 8-10 Forward Pushups x 5 sets TOTAL: 40-50 Dips, 180-240 Pushups, 15-20 Handstand Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  Assist yourself against a wall for handstands  Do half reps for handstand if you aren’t strong enough yet for the full range of motion  Adapt sets and reps at your will

Workout 4: Advanced: (10-12 Weighted Narrowed Pushups -> 10-12 Weighted Backward Pushups -> 10-15 Clapping Pushups) x 4 sets 10-20 Weighted Dips x 5 sets 15-20 Bodyweight Forward Pushups x 4 sets TOTAL: 180-236 Pushups, 50-100 Dips Intermediate: (6-8 Weighted Narrowed Pushups -> 6-8 Weighted Pushups -> 5-10 Clapping Pushups) x 4 sets 5-8 Weighted Dips or Bodyweight Dips/Ring Dips x 4 sets 10-15 Bodyweight Inclined Pushups x 4 sets TOTAL: 108-164 Pushups, 20-32 Dips Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  The resistance may make very a lot. I usually use a 10kg vest or 20-30 kg plates. You have to adapt the weight. If not, adjust the reps according to your strength, endurance or what you have at your disposal  You can also place a training partner on your back for pushups. That will increase a lot the intensity, and the reps will drop. Or you can make him push you with his hands on your back for a little less resistance. Either way, you are doing alright. Just adapt the reps and work hard each set  If you dip with 30-40 kg, then you might be able to boost 4-8 reps. However, a 10 kg vest will allow you to do more reps. Either way, it’s correct!

Workout 5: Advanced: 6-15 Weighted Dips/Ring Dips x 4 sets 12-20 Bodyweight Dips x 4 sets 10-20 Declined Pushups x 4 sets 15-20 Incline Pushups x 4 sets 10 Planks-to-Pushups x 5 sets TOTAL: 72-140 Dips, 150-210 Pushups Intermediate: 3-6 Weighted Dips/Ring Dips x 4 sets 8-12 Bodyweight Dips x 4 sets 8-12 Declined Pushups x 4 sets 10-15 Incline Pushups x 4 sets 7-10 Planks-to-Pushups x 5 sets TOTAL: 44-72 Dips, 100-158 Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  Assist yourself against a wall for handstands  Every time I use a 10 kg vest, I dip as I did bodyweight purely. You can also use heavy resistance and do a couple of reps instead.  If you go heavyweight, then try to do high reps for bodyweight dips

Workout 6: Advanced: 2 Pushups -> 2 Declined Pushups 4 Pushups -> 4 Declined Pushups 6 Pushups -> 6 Declined Pushups 8 Pushups -> 8 Declined Pushups 10 Pushups -> 10 Declined Pushups 8 Pushups -> 8 Declined Pushups 6 Pushups -> 6 Declined Pushups

4 Pushups -> 4 Declined Pushups 2 Pushups -> 2 Declined Pushups Do this for 3-5 times

TOTAL: 300-500 Pushups Intermediate: 2 Pushups -> 2 Declined Pushups 4 Pushups -> 4 Declined Pushups 6 Pushups -> 6 Declined Pushups 8 Pushups -> 8 Declined Pushups 8 Pushups -> 8 Declined Pushups 6 Pushups -> 6 Declined Pushups 4 Pushups -> 4 Declined Pushups 2 Pushups -> 2 Declined Pushups Do this for 3 times TOTAL: 240 Pushups Information: 

Rest as minimum as possible

Workout 7: Advanced: 15-20 Bodyweight Dips x 4 sets 6-15 Weighted Pushups x 4 sets 6-10 Weighted Triceps Extensions x 4 sets 6-10 Weighted Skull Crushers x 4 sets 15-20 Weighted Bench Dips x 4 sets Max. Reps. Bodyweight Pushups (a single set only) TOTAL: 120-160 Dips, over 90-160 Pushups Intermediate: 8-12 Bodyweight Dips x 4 sets 4-10 Weighted Pushups x 4 sets

5 Weighted Triceps Extensions x 4 sets 5 Weighted Skull Crushers x 4 sets 15 Weighted Bench Dips x 4 sets Max. Reps. Bodyweight Pushups (a single set only) TOTAL: 92-108 Dips, over 60-90 Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  If it is too hard to lift extra weight, then increase the number of reps and do bodyweight entirely  Adapt the resistance and reps to your own potential

Workout 8: Advanced: 2 Dips -> 2 Pushups -> 2 Declined Pushups 4 Dips -> 4 Pushups -> 4 Declined Pushups 6 Dips -> 6 Pushups -> 6 Declined Pushups 8 Dips -> 8 Pushups -> 8 Declined Pushups 10 Dips -> 10 Pushups -> 10 Declined Pushups 8 Dips -> 8 Pushups -> 8 Declined Pushups 6 Dips -> 6 Pushups -> 6 Declined Pushups 4 Dips -> 4 Pushups -> 4 Declined Pushups 2 Dips -> 2 Pushups -> 2 Declined Pushups Do this for 2-4 times TOTAL: 100-400 Dips, 200-400 Pushups Intermediate: 2 Dips -> 2 Pushups 4 Dips -> 4 Pushups 6 Dips -> 6 Pushups 8 Dips -> 8 Pushups 8 Dips -> 8 Pushups 6 Dips -> 6 Pushups 4 Dips -> 4 Pushups 2 Dips -> 2 Pushups

-> 2 Incline Pushups -> 4 Incline Pushups -> 6 Incline Pushups -> 8 Incline Pushups -> 8 Incline Pushups -> 6 Incline Pushups -> 4 Incline Pushups -> 2 Incline Pushups

Do this for 2-3 times TOTAL: 80-120 Dips, 160-240 Pushups Information:  Rest as minimum as possible  Feel free to change variations, grips. Improve along the way up and down

Workout 9: Advanced: 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Diamond Pushups 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Pushups 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Incline Pushups TOTAL: 600 Pushups Intermediate: 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Diamond Pushups 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Pushups 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Incline Pushups TOTAL: 150 Pushups Information:  Rest as minimum as possible  Feel free to change variations, grips. Improve along the way up and down  If you want to build anywhere between 10 and 20, it is alright. Adapt and adjust the pyramid to fit your physical capabilities

Workout 10: One Level Only: (50 -> 40 -> 30 -> 20 ->10 Bench Dips) x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets Max. Reps. Triceps Extensions x 4 sets TOTAL: over 700 Pushups Information:  Rest as minimum as possible or 60 seconds between sets  Adapt reps

Workout 11: One Level Only: 20 Uneven Pushups x 6 sets (3 for a hand and 3 for the other) 15-20 Paralletes or Ring Pushups x 4 sets 20-30 Wide Pushups x 4 sets Max. Reps. Incline Narrow Pushups x 4 sets TOTAL: over 300 Pushups Information:  Rest as minimum as possible or 60 seconds between sets  Adapt reps  You can use paralettes or gymnastic rings to increase the depth of motion.  Inclined Narrow Pushups is just a slightly different grip of Inclined Pushups. Bring the hands close as for Diamonds, to them elevated

Workout 12: Advanced: 20-30 Pushups x 2 sets Max. Reps. One-Arm Pushups x 4 sets 5-10 Wall Handstand Pushups x 4 sets 20 Incline Narrow Pushups x 4 sets Max. Reps. Clapping Pushups x 4 sets TOTAL: 72-140 Dips, 150-210 Pushups Intermediate: 20 Pushups x 2 sets Max. Reps. Lever Pushups x 4 sets 5-10 Ring Pushups x 4 sets 20 Incline Narrow Pushups x 4 sets Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  Assist yourself against a wall for handstands  Every time I use a 10 kg vest, I dip as I did bodyweight purely. You can also use heavy resistance and do a couple of reps instead.  If you go heavyweight, then try to do high reps for bodyweight dips

Workout 13: Advanced: [5 Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 5 Pushups] x 7-10 times/sets (Do the circuit for 7-10 times) TOTAL: 280-400 Pushups Intermediate: [5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups] x 5-7 times/sets

(Do the circuit for 5-7 times) TOTAL: 150-210 Pushups Information:  Rest as little as possible  Use a pair of 20 cm paralletes. You can go faster from an exercise to another  When you do Uneven Pushups, remind that work one hand after another

Workout 14: Advanced: 15-20 Lever Pushups x 6 sets 15-20 Uneven Pushups x 6 sets 5-10 Clapping Pushups x 3 sets 5-10 Pike Pushups x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets TOTAL: 285-390 Pushups Intermediate: 8-10 Lever Pushups x 6 sets 8-10 Uneven Pushups x 6 sets 5-10 Clapping Pushups x 3 sets 5 Pike Pushups x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets TOTAL: 200-250 Pushups Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  Try to elevate the assisted hand and place it on a basketball, for instance. It will give better control over the movement

Workout 15: Advanced: 15 Pushups x 4 sets 5-10 Heavy-Weight Dips x 4 sets 10-20 Light-Weight Dips x 4 sets 10-20 Bodyweight Dips x 4 sets 10-20 Weighted Bench Dips x 4 sets 10-20 Bodyweight Bench Dips x 4 sets TOTAL: 180-360 Dips Intermediate: 10 Pushups x 4 sets 5-10 Light-Weight Dips x 4 sets 8-15 Bodyweight Dips x 4 sets 10-20 Weighted Bench Dips x 4 sets 10-20 Bodyweight Bench Dips x 4 sets TOTAL: 132-260 Dips Information:  Rest around 90 seconds from a set to another  Rest 2-3 minutes before starting the new exercise  I use a 10kg vest for light-weight dips and 30-40kg for heavy-weight dips. But adjust it to your desire

Workout 16: Advanced: 15-25 Dips x 10 sets TOTAL: 150-250 Dips Intermediate: 10-15 Dips x 10 sets TOTAL: 100-150 Dips

Information:  Rest around 60-90 seconds from a set to another  I use this workout when I need to finish very quick  You can add this workout along with a pull-up session  Attach this workout to any other pull-up routine

Workout 17: Advanced: [2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips] x 4 sets TOTAL: 200 Dips Intermediate: [2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips] x 2 sets TOTAL: 100 Dips Information:  Rest as little as possible  Rest 2-3 minutes every time you finish the ladder  Attach this workout to any other pull-up routine

Workout 18: Advanced: 25-30 Pushups x 10 sets 15-20 Backward Pushups x 10 sets TOTAL: 400-500 Pushups Intermediate: 15-20 Pushups x 10 sets 10-15 Narrowed Pushups x 10 sets TOTAL: 250-350 Pushups Information:  Rest 2 minutes from a set to another

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You can add this workout along with a pull-up session

Workout 19: Advanced: 10-15 Ring Dips x 5 sets 10-20 Ring Pushups x 5 sets 12-20 Backward Pushups x 4 sets 12-15 Forward Pushups x 4 sets TOTAL: 146-285 Pushups and 50-75 Dips Intermediate: 5-8 Ring Dips x 5 sets 7-10 Ring Pushups x 5 sets 10 Backward Pushups x 4 sets 10-15 Forward Pushups x 4 sets TOTAL: 115-140 Pushups and 25-40 Dips Information:  Rest 2 minutes from a set to another  You can add this workout along with a pull-up session

Legs Workouts I specifically created these routines to force leg development: strength, functionality, muscle-growth, muscular-endurance, peak force, power. Legs are the most prominent muscles in the body, and for this reason, you can utilize many leg workouts herein to burn calories and fat. For instance, sprinting uphill, on flat or against resistance, builds leg strength and size.

I included weighted squats, bodyweight squat variations, onelegged exercises, sprints, etc. In this chapter, I added exercises

that specifically target the lower back, besides sprints and squats. Some workouts are based on intervals or sprint-intervals -they feel more like high-intensity-interval training. Others compile a bodybuilding, sets & reps method. You need them all! Also, you can mix a leg workout with an abs routine or with pushup and pull-ups to make it a full-body training and as a way to burn many more calories.

Workout 1: Advanced: 5-10 Pistol/One-Leg Squats x 8 sets (4 sets per leg) 15-20 Bulgarian Split Squats x 8 sets (4 sets per leg) 25 Jump Squats x 4 sets 35-50 Squats x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calf Raises x 4 sets (both legs) TOTAL: 400-540 Squats Intermediate: 5-10 Assisted Pistol/One-Leg Squats x 8 sets (4 sets per leg) 10-12 Bulgarian Split Squats x 8 sets (4 sets per leg) 15-20 Jump Squats x 4 sets 20-30 Squats x 4 sets 10 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20 Slow Calf Raises x 4 sets (both legs) TOTAL: 260-376 Squats Information:  Rest around 60-90 seconds from a set to another

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Rest 2-3 minutes before starting a new exercise variation You can assist yourself for Pistols using TRX stripes, a solid bar, by a dip station, or hold a friend’s hand. Be creative and do it so you can hold a good form and range of motion Go slow on the negative, especially for the One Leg Squats and Bulgarian Splits Be explosive only when you do Jump Squats, go relatively slow with Squats as well There is a difference between Pistols and One-Leg Squats. The intensity is the same; you squat the same weight. The balance is different, though. I usually do One Leg Squats elevated on a box or obstacle so I can let the other leg relaxed Pistols are done on the ground, so you need to keep it straight and in tension almost the whole time you squat. Choose the one you prefer!

Workout 2: Advanced: 50 Walking Lunges -> 50 Jump Squats -> 50 Squats 40 Walking Lunges -> 40 Jump Squats -> 40 Squats 30 Walking Lunges -> 30 Jump Squats -> 30 Squats 20 Walking Lunges -> 20 Jump Squats -> 20 Squats 10 Walking Lunges -> 10 Jump Squats -> 10 Squats 100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf Raises TOTAL: 450 Squats Intermediate: 30 Walking Lunges -> 30 Jump Squats -> 30 Squats 20 Walking Lunges -> 20 Jump Squats -> 20 Squats 10 Walking Lunges -> 10 Jump Squats -> 10 Squats 30-60 seconds Isometrically Squat Hold x 4 sets 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 450 Squats

Information:  Rest 1 minute between exercises or/and sets  I count lunges the same with squats

Workout 3: One Level Only: [10 Burpees -> 20 Alternative Jumping Lunges -> 30 Squats -> 40 Calf Raises] (5-10 times/sets) TOTAL: 300-600 Squats Information:  No rest from an exercise to another. Once you get tired, rest shortly only  Pause 2 minutes after completing a full set before restarting

Workout 4: One Level Only: 50 Squats -> 50 Short Bridges 40 Squats -> 40 Short Bridges 30 Squats -> 30 Short Bridges 20 Squats -> 20 Short Bridges 10 Squats -> 10 Short Bridges 50-100 Walking Lunges (try not to rest or stop) 50-100 Crouch Walk (try not to rest or stop) TOTAL: 250-350 Squats (including the variations too) and 150 Bridges Information:  Rest 1 minute between exercises  Try to do the lunges and crouch-walking without stopping. If you do, then do it shortly

Workout 5: Advanced: 20 Alternative Jumping Lunges x 5 sets Max reps Full Bridges x 4 sets 100 Crouch Walk (try not to rest or stop) 15-20 One-Leg Short Bridges x 4 sets 30-40 Sumo Squats x 4 sets 100 Walking Lunges (try not to rest or stop) 100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf Raises TOTAL: 420-460 Squats, 80-100 Bridges Intermediate: 20 Alternative Jumping Lunges x 4 sets 35 Short Bridges x 4 sets 50 Crouch Walks (try not to rest or stop) 10 One-Leg Short Bridges x 4 sets 20-25 Sumo Squats x 4 sets 50-100 Walking Lunges (try not to rest or stop) 100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf Raises TOTAL: 260-330 Squats, 180 Bridges Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes before starting a new exercise variation  Full Bridges requires very well trained coordination, mobility, and strength in the spine. If you can’t do them, then replace it with the easier version of Short Bridges. Or you can start to increase mobility gradually. They are very effective for the spine muscles and lower back  One-Leg Short Bridges are the same thing with Short Bridges, only harder because you use a single leg to execute the movement. The other leg you must be kept in the air, in tension.

Workout 6: One Level Only: 100 Sumo Squats 50-100 Squats (regular) 50-100 Close Squats (keep your feet together) 50-100 Jump Squats (repeat it one more time if you want) 100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf Raises 10 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) TOTAL: 250-400 Squats (500-800 if you do it twice) Information:  Rest 2-3 minutes after every 100 reps before attempting the next ones  Try not to stop even if you have so many reps ahead  Doing this once is more than enough, but if you want to challenge yourself, then shoot for 800 reps

Workout 7: One Level Only: 1mile/2k Jogging (for warm-up) 10-20 Burpees x 5 sets [50m Sprints -> 50m Backwards Sprints] x 10 sets 10-20 Frog Jumps x 4-5 sets 10-20 Box Jumps (do Jump Squats if you don’t have something to jump on) x 45 sets 70-100 Squats TOTAL: 200-400 Squats and 10-20 Sprints Information:  Rest 1 minute between Burpees  You sprint the distance, walk back from where you started, and do it again. That’s the only pause you have to take  Sprint uphill or on stairs if you have any around

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Backward Sprinting is efficient for calves Keep a good posture and maybe even a squat form for Frog Jumps Do Jump Squats if you can’t jump on stairs or obstacles. If you have, then it doesn’t need to be a very high jump

Workout 8: One Level Only: 100 Walking Lunges -> 80 Sumo Squats -> 60 Walking Lunges -> 40 Squats -> 20 Walking Lunges (Do this entire circuit for 1-3 times) TOTAL: 300-600 Squats Information:  Rest at least a 1 minute between exercises, up to 90 seconds

Workout 9: One Level Only: 1mile/2k Jog (for warm-up) 10 Maximum Distance Sprints Against Resistance x 5-10 sets 100 Crouch Walks (try not to rest or stop) x 1-2 sets 10-20 Frog Jumps x 4-5 sets 100 Walking Lunges (try not to rest or stop) x 1-2 sets TOTAL: 50-100 Sprints, 200-400 Squat Variations Information:  To sprint against resistance, you need a training partner. Use some cables or stripes that are long enough and tie them around your waist. Your friend will try to stop you from sprinting, and you will pull him as hard as possible until you can’t accelerate anymore  Rest 1-2 minutes after each set and exercise  Another variation from Resistance Sprints would be Uphill Sprints. Use a very tough elevation in this case

Workout 10: One Level Only: 40-100 Squats x 10 sets 100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf Raises TOTAL: 400-1000 Squats Information:  You can use other variations like Sumo, Close too  This workout is especially good when time is an issue, but also the available space and overall conditions  Rest 2-3 minutes after each set

Workout 11: Advanced: 5-10 Pistol/One-Leg Squats x 8 sets (4 sets per leg) 50 Squats x 4 sets 20 Jump Squats x 4 sets 30 Walking Lunges x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calf Raises x 4 sets (both legs) TOTAL: 440-480 Squats Intermediate: 5-10 Assisted Pistol/One-Leg Squats x 8 sets (4 sets per leg) 30-40 Squats x 4 sets 10-15 Jump Squats x 4 sets 20 Walking Lunges x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calf Raises x 4 sets (both legs) TOTAL: 280-380 Squats Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes from an exercise to another

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Assist yourself of some stripes or a fixed bar to do One-Leg Squats or Pistols Do Pistols or stay on an elevated box and let the other leg relax

Workout 12: Advanced: 15 Bodyweight Squats x 4 sets (more for warm-up) 5-10 Weighted Squats x 5 sets 8-10 Deadlifts/Full Bridges/bent-Legged Dealifts + R.B. x 5 sets 10-20 Weighted Walking Lunges x 4 sets 25-50 Bodyweight Squats x 4 sets 50 Calf Raises x 4 sets (both legs) TOTAL: 225-390 Squats, 40-50 Deadlifts or 40-50 Bridges Intermediate: 15 Bodyweight Squats x 4 sets (more for warm-up) 5-10 Weighted Squats/Assisted One-Leg Squats x 5 sets 8-10 Deadlifts/Bent-Legged Deadlifts with R.B. or 35 Short Bridges x 5 sets 10-20 Weighted Walking Lunges or 30 Bodyweight Walking Lunges x 4 sets 25-50 Bodyweight Squats x 4 sets 50 Calf Raises x 4 sets (both legs) TOTAL: over 150-300 Squats, 40-50 Deadlifts or 175 Bridges Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes from an exercise to another  Assist yourself of some stripes or a fixed bar to do One-Leg Squats or Pistols  Do Pistols or stay on an elevated box and let the other leg relax  You choose between overloading with external resistance or by simply working each leg independently  If you have a barbell or a weighted vest, then use it  You can place a training partner on your shoulders to do the Squats  Use a weighted vest for Walking Lunges

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You can also use a kettlebell to increase resistance. Be creative!

Workout 13: One Level Only: 1-2miles/2-3km Jog (for warm-up) 25-50 Hill Sprints (Uphill Sprints) x 40-100 meters TOTAL: 25-50 Sprints Information:  Rest 2-3 minutes after each sprint  You can sprint uphill or on the stairs of a stadium. Find a spot with a high degree of intensity or elevation  Grab a lot of water with you  This workout is efficient for muscle growth as it is for burning fat reserves

Workout 14: One Level Only: 1-2miles/2-3km Jog on flat or stairs to warm-up 10-20 Fast Stair Sprints of 20-40 meters (jump several steps with each pace to increase speed and intensity) 10 Stair Jumps x 5-10 sets TOTAL: 10-20 Sprints, 50-100 Jumps Information:  Rest 30-60 seconds between sprints  Rest 90-120 seconds between jumps  Try and find a stadium or a place where you have plenty of stairs because you need distance as well. If you find stairs and they are a little short, then double the number of sets and make it tough by reducing pause  Stair Jumps are similar to Frog Jumps as you jump from a squat position and end up the same. This time, you do it uphill, on stairs, and you also need to coordinate well  You can also add Squats or any other exercises along with this routine  You can also run for 20-30 minutes on stairs, step by step, up and down as cardio. Add this along with the workout I already provided

Workout 15: One Level Only: 5-10 Weighted Pistol/One-Leg Squats x 6 sets (3 sets per leg) 6-10 Bodyweight Pistol Squats/One-Leg Squats x 6 sets (3 sets per leg) Then you can add Deadlifts if you want: 4 sets x 20 reps (lightweights) 5-20 Weighted Squats x 3 sets (20 reps if you 10kg vest or 5 reps for over 40kg) 10-20 Weighted Walking Lunges x 3 sets 20-30 Weighted Calves Raises x 5 sets (both legs, use +20-30kg) TOTAL: 110-240 Squats and Deadlifts if you decide so Information:  Rest around 60-90 seconds from a set to another  Rest 2-3 minutes from an exercise to another  To make it easier, go bodyweight fully and maybe increase reps and sets

Workout 16: One Level Only: 20-30 Min Jogging [50m Jogging -> 50m Sprint -> 50m Jogging -> 50m Sprint -> ….] x 20 cycles until you reach 20 total sprints at full power 35 Bodyweight Squats x 3 sets 10 Frog Jumps x 3 sets Information:  Try not to stop between sprints and walks because it’s interval training  Rest 90 seconds between sets  Adapt sprinting distance at your will and even try hill sprints if you prefere those instead

ABS Workouts These are my handful of exercises and workouts I have utilized since the beginning of my bodyweight journey. I still do this training approach to get my core strength up and a nice 6-pack. They will provide results only if you own a relatively low level of body fat rate. Abs hidden under the belly fat aren't visible and never will be until you remove it. For that, visit the cardio workouts and HIT charts too. Even so, that doesn't mean you won't need to train core strength and body flexibility.

Workout 1: Advanced: 5-10 Toes-to-Bar (Full Leg Raises) x 4 sets 6-10 Windshield Wipers x 4 sets 8-10 Leg Raises x 4 sets 10-15 Knee Raises x 4 sets 50 Sit-Ups a single set, no pause Intermediate: 10 Leg Raises x 10 sets 10-15 Knee Raises x 4 sets 50 Sit-Ups a single set, no pause Information:  Rest 30-60 seconds from a set to another  Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little  Control the movement up and down. Go slow  Do Leg Raises on the pull-up bar

Workout 2: One Level Only: 8-10 V-Raises x 4 sets 8-10 Leg Raises x 4 sets 30-50 Floor Leg Raises x 4 sets 20 Floor Knee-to-Chest x 4 sets Information:  Rest 30-60 seconds from a set to another  Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little  Control the movement up and down. Go slow  Do Leg Raises on the pull-up bar

Workout 3: One Level Only: [10-20 Sit-Ups -> 20 Floor Leg Raises -> 10-20 Sit-Ups -> 1 min Flutter Kicks -> 1 min Plank] x 5 times Information:  Rest 30 after each exercise  Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little  Control the movement up and down. Go slow

Workout 4: One Level Only: 10 Leg Raises x 10 sets 10 Knees-to-Chest x 10 sets Information:  Rest 30-60 seconds from a set to another  Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little  Control the movement up and down. Go slow  Do Leg Raises on a dip station, on parallel bars. You support yourself on the forearms because it puts more emphasis on the abs. The same for Knees-to-Chest

Workout 5: One Level Only: 50 Leg Raises -> 40 Leg Raises -> 30 Leg Raises -> 20 Leg Raises -> 10 Leg Raises 50 Knees-to-Chest -> 40 Knees-to-Chest -> 30 Knees-to-Chest -> 20 Knees-toChest -> 10 Knees-to-Chest Information:  Rest 60 seconds from a set to another  Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little

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Control the movement up and down. Go slow Do Leg Raises on a dip station, on parallel bars. You support yourself on the forearms because it puts more emphasis on the abs. The same for Knees-to-Chest

Workout 6: One Level Only: [10 Plank-to-Pushups -> 30 seconds Pushup Hold on top -> 30 seconds Plank] x 5 sets 15-20 Sit-Ups x 4 sets 1-3 minutes Side Planks x 4 sets (2 sets for each side) Information:  Rest 45 seconds after each set or exercise

Workout 7: One Level Only: [30 seconds Mountain Climbers -> 15 Sit-Ups -> 1 min Flutter Kicks -> 30 seconds Mountain Climbers] x 4 times [30 Floor Leg Raises -> 30 seconds Mountain Climbers -> 10 Leg Raises -> 1 minute Plank] x 4 times Information:  Rest 45 seconds after each exercise

Workout 8: One Level Only: 30-50 Floor Knee-Raises 30-50 Floor Leg Raises 30 Knee Raises 20 Leg Raises 10 V-Raises (Do this circuit for 2-4 times)

Information:  Rest 60-90 seconds from an exercise to another

Workout 9: One Level Only: 10 Toes-to-Bar (Full Leg Raises) x 10 sets Information:  Rest 60 seconds from a set to another  Strict form and full control. Don’t bend the knees  Try V-Raises if it’s too hard to keep up

Workout 10: One Level Only: [10 Knees-to-Chest and then extend legs into an L-Sit, grab them back and repeat] x 5 sets 1-3 minutes Plank x 4 sets Max time Weighted Plank x 4 sets Information:  Rest 60 seconds from a set to another  Strict form and full control  Ask your training partner to press on your lower back a little bit  You can also use some light weights. Just don’t go heavy, protect your spine

Workout 11: One Level Only: [50 Flutter Kicks -> 40 Floor Leg Raises -> 30 Floor Knee-to-Chest -> 20 Sit-Ups > 10 Leg Raises] x 5 times Information:  Rest 45 seconds after each exercise

Cardio Workouts I know it is a calisthenics-dedicated training program, but many who buy it still need to downsize considerably. I want to do my best and help your cause, so I decided it's best to add my usual cardio routines. These workouts are the ones I utilized very often to burn belly fat, and I strongly recommend them to you. Start from workout one and see how far you can go with them. I don't see running and skipping-rope as the only activities proweight-loss. I also swim a lot and practice different physical activities too like hiking and trail running. If you have a good bike, then you can ride it with the same frequency and intensity. Or maybe you can paddle from a board on a lake or go canoeing.

Workout 1: One Level Only: 20-35 minutes Flat Run Information:  Try to run outdoors  You can run on a track, or throughout the city  Keep a steady pace. In 30 minutes, try to cover around 4-6 km  A good benchmark is 5k in 30 minutes. Try to build here

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If keeping a steady pace is hard, then slow it down and jog the rest of the distance

Workout 2: One Level Only: 8k Flat Run Challenge Information:  Time is irrelevant. It matters to cover the distance without stopping. In the worst case, walk for a while to catch your breath  The challenge is to beat your time after you can run the whole distance  A good benchmark would be 8k in 45-50 minutes

Workout 3: One Level Only: 10k Flat Run Challenge Information:  Try to run steadily for 10k  Build up your performance by running more frequently and beat your own time  A good benchmark for 10k is 55-70 minutes

Workout 4: One Level Only: 90 minutes Flat Run Challenge Information:  You should cover more than 11-12 km in 90 minutes. It all depends on how fast you run. Keep a steady pace, run slow  Don’t stop running if it hurts

Workout 5: One Level Only: 15k Flat Run Challenge Information:  It might take you 1 hour and 30 minutes if you run on a good, steady pace  It is okay even if you run the distance in 2 hours. You can try to beat your own time as you get better and adapted to long-distance runs

Workout 6: One Level Only: 21k Semi-Marathon Challenge Information:  Once you feel good enough, try running a 21k distance. It will take you over 2 hours and maybe even 2 hours and a half  If you are not a runner and your legs are not used, then build it up by running 10k and 15k first  However, you don’t need more than 10-15k to build good cardio and burn fat reserves

Workout 7: One Level Only: 1-3 hours Hike Information:  If you live nearby forests, hills, and mountains, then hike their trails  The idea is to hike, walk, and jog for as long as possible. Build it up, gradually, from 1-hour hike to 5 hours if possible  Hike trails with a higher degree of elevation

Workout 8: One Level Only: 1 hour Trail Run Information:  You need rough, slippery and maybe rocky terrain  It has to be very challenging. Therefore, seek for a trail with extreme elevation

Workout 9: One Level Only: 2 hours/over 12k Trail Run and extreme elevation Information:  I have a mountain nearby with a trail long for about 7k. Its elevation is over 500 meters. It takes about an hour to finish it. I can also run it in 45 minutes, but in 60 min on average.  Running it twice, it gives me 2 hours almost running and hiking with an elevation of 1k and a distance of 14k

Workout 10: One Level Only: 40-60 minutes Flat Run (steady pace) 200 meters Sprints x 4 sets 100 meters Sprints x 4 sets Information:  Jog the whole distance, or run it very fast. You decide!  Sprint as fast as possible. Rest 1-2 minutes from a sprint to another

Workout 11: One Level Only: 40-60 minutes Flat Run (steady pace) 400 meters Sprints x 4 sets 100 meters Sprints x 4 sets 50 meters Sprints x 4 sets Information:  Jog the whole distance. Don’t need to run it too fast  Those 400 meters sprints will destroy you. So adapt the pace and sprint at maximum 70% of what you can  Run at full power the 100 and 50 meters sprints  Rest 3-5 minutes between the 400 meters sprints  Rest 3-4 minutes between then 100 and 50 meters sprints

Workout 12: One Level Only: 90 minutes Flat Run (steady pace) 50 meters Sprints x 10 sets 50 meters Backward Sprints on Peaks x 5 sets Information:  Jog the whole distance. Don’t need to run it too fast  Sprint as fast as possible  Rest 1-2 minutes from a sprint to another

Workout 13: One Level Only: 30 minutes Flat Run (steady pace) 100 meters Sprints x 4 sets 50 meters Sprints x 4 sets 10 minutes Jumping Rope (try not to stop) Information:

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Rest as little as possible

Workout 14: One Level Only: 20-30 minutes Stairs Run (steady pace) 1-3 minutes Jumping Rope x 10 sets Information:  Rest 30 seconds between the Jump Rope sets  Run-on stairs, up and down, jump as many steps as you want, or go slow. Just keep it so for 20-30 minutes  Find a stadium or someplace with enough stairs (steps)

Workout 15: One Level Only: [1-3 minutes Jump Rope -> 1 minute Jumping Jacks -> 50 meters Sprints] x 10 times Information:  Rest 3 minutes after each cycle  Jump the rope steadily or with a short burst of high speed

Workout 16: Advanced: 3-5 minutes Jump Rope x 10 sets Intermediate: 30 seconds - 2 minutes Jump Rope x 10 sets Information:  Rest 20-30 seconds from a set to another  You do double-unders to increase the intensity for a short time  You can also increase speed and use different jumping techniques, depending on how well you master the jump rope

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Don’t stop jumping and pay careful attention to rest time. It works as cardio as long as you jump continuously for dozens of minutes

Workout 17: One Level Only: 10 minutes Jump Rope 8 minutes Jump Rope 6 minutes Jump Rope 4 minutes Jump Rope 2 minutes Jump Rope (Do it twice for a full hour if you can and want) Total: 30-60 minutes of jumping the rope Information:  Rest 1 minute between sets  Listen to music that gives you a good rhythm for jumping

Workout 18: One Level Only: [1 minute Jump Rope -> 30 seconds Double-Unders -> 1 minute Jump Rope -> 30 seconds Double-Unders ] x 10 sets 5 minutes Jumping Jacks x 2 sets Total: 30 minutes cardio, from which 20 minutes of jumping the rope Information:  Rest 1 minute between sets  Listen to music that gives you a good rhythm for jumping  You don’t necessarily need to do Double-Unders. The point is to increase the speed, jump in intervals. From steady jumping to sprint-jumping!

High-Intensity Training (HIT) Full-Body Workouts

/ Sprints / Functional

You need high-intensity training to boost your metabolism, improve conditioning and burn off hundreds of calories. Not only that, but it increases testosterone too that ultimately has a great influence on hypertrophy and strength gains or fat loss. full-body training, even more than split workouts.

Workout 1: One Level Only: 1mile/2k Jogging as a warm-up [100m Sprints -> 100m Backwards Running on Peaks] x 4 sets (no pause) 40-50m Sprints x 5 sets 4-5 Maximum distance Sprints Against Resistance (optional) x 5 sets 5-10 Box Jumps/High Jumps/Jumps over Obstacle x 5 sets 15-30 Squats x 5 sets (30 seconds rest between sets) Stretching! Information:  Rest 1 minute between sets (where is not specified already)  Sprint the 100 meters, and immediately run backward from where you started. Reach the starting point, and sprint again. Your speed will drop significantly, but that is the whole point  To sprint against resistance, you need to tie your waist with some stripes or cables. For that, you also need a training partner to hold you. You pull him by accelerating while he creates resistance by pulling, too, with his hands. Try to drag him for as long as you can handle  You can jump on a box, or over an obstacle. If you have none, then be creative and do other kinds of jumps, like high-jumps or Jump-Squats  Do stretching at the end if you can and have time

Workout 2: One Level Only: [1-3 minutes Jump Rope/Jumping Jacks -> 30-50 meters Hill Sprints/Sprints on Stairs] x 10 sets 5-10 Full Burpees x 5 sets 7-10 High Jumps x 5 sets 30 seconds – 1-minute Isometric-Squat Holds x 4 sets Stretching! Information:  Rest 1 minute between sets and exercises  Stretch at the end of your workout  You can include other variations. For instance, if you can’t sprint uphill, then sprint on flat  If you don’t own a rope, then do Jumping Jacks

Workout 3: One Level Only: 10-20 Stairs Jumps x 5 sets [1 minute Jump Rope/Jumping Jacks -> 35-50 Squats] x 5 sets 10-20 Tyre Flips (optional) x 4 sets 10-20 Deadlifts / Bent-Legged Deadlifts with R.B. (optional) x 4 sets 50 Walking Lunges x 4 sets Information:  Rest 1 minute between sets and exercises  If you don’t have a tractor tire, then go directly to deadlifts. Vice-versa!  Do not lift too heavy, that is why I added 20 reps for lifting  Find a place with stairs. It doesn’t matter how many because you don’t run. You can jump over 3-5 steps and walk back into the position for the second repetition

Workout 4: One Level Only: [30 sec - 1 min Jump Rope/Jumping Jacks -> 30 sec - 1 min Burpees -> 30 sec - 1 min Pushups -> 30 sec - 1 min Squats -> 30 sec - 1 min Floor Leg Raises -> 30 sec 1 min Plank] x 5-10 sets Information:  Rest 2-3 minutes after each cycle  Rest as little as possible between exercises  Try to not stop during exercising  Fit in as many correct repetitions as possible within 30-60 seconds

Workout 5: Advanced: [2-5 minutes Jump Rope -> 50 Squats -> 5-10 Muscle-Ups -> 20-30 Floor Leg Raises] x 5 sets [1-3 minutes Jump Rope -> 15-20 Jump Squats -> 7-10 Pull-Ups -> 20 Floor Kneesto-Chest] x 5 sets [1 minute Jumping Jacks -> 50 Walking Lunges -> 7-10 Chinups -> 50 Pushups] x 5 sets Intermediate: [2 minutes Jumping Jacks -> 30 Squats -> 10 Dips -> 20-30 Floor Leg Raises] x 5 sets [2 minutes Jumping Jacks -> 10-20 Jump Squats -> 5 Pull-Ups -> 20 Floor Kneesto-Chest] x 5 sets [1 minute Jumping Jacks -> 50 Walking Lunges -> 5 Chinups -> 30-40 Pushups] x 5 sets Information:  Don’t rest from an exercise to another. Go in a circuit and rest after finishing it for 2 minutes before restarting  Don’t cheat on form and range of motion

Workout 6: One Level Only: [10 Plank-to-Pushups -> 10 Knees-to-Chest -> 10 Bench Dips] x 3 sets [30 seconds Mountain Climbers -> 10 Diamond Pushups -> 20 Floor Leg Raises] x 3 sets [20 Jump Squats -> 10 Leg Raises -> 5 Wide Pull-Ups] x 3 sets [10 Burpees -> 5 Chinups] x 3 sets [1 minute Isometric-Squat Holds -> 20 Pushups -> 1 minute Plank] x 3 sets [50 Squats -> 20 Dips] x 3 sets [10 Full Burpees -> 10 Leg Raises -> 5 Commando Pull-Ups] x 3 sets Information:  Don’t rest between exercises. Pause 1-2 minutes at the end of each cycle/sets  Adapt reps to fit your strength and endurance level

Workout 7: One Level Only: 50 Jumping Jacks -> 25 Squats -> 25 Floor Leg Raises 10-20 Jump Squats -> 20 Pushups -> 10-20 High Jumps -> 40 Mountains Climbers 50 Walking Lunges -> 5-10 Pull-Ups -> 20 Dips -> 30 seconds Plank 100 seconds Isometric-Squat Holds -> 10-20 Plank-to-Pushups -> 70 Jumping Jacks 10-20 Burpees -> 60 seconds Jumping Rope 10-25 Aussie Pull-Ups -> 25 Bench Dips -> 50 Flutter Kicks 5-10 Chinups -> 70 Jumping Jacks -> 20 Squats Information:  Rest as little as possible  This circuit isn’t done on sets. You go from exercise to another, until you reach the last one. Start with 50 Jumping Jacks, then do 25 Squats, and so on, until you do the last 20 Squats  You will feel the need to take breaks. You don’t need to count them. Just make sure, you don’t pause for too long  Adapt reps to your strength and endurance

Workout 8: One Level Only: [30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets [30 sec Isometric-Squat Holds -> 30 sec Plank] x 4 sets [30 sec Inclined Pushups -> 30 sec Jump Squats] x 3 sets [30 sec Dips -> 30 sec Squats -> 30 sec Pull-Ups] x 2 sets [30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets [30 sec Pushups -> 30 sec Squats] x 4 sets [30 sec Burpees -> 30 sec Mountain Climbers] x 4 sets Information:  Don’t rest from an exercise to another. Pause 1-2 minutes after a complete cycle (set) and rest shortly if you can’t execute the whole 30 seconds as time flows by  Try to fit as many correct repetitions as possible in those 30 seconds  Don’t speed up unless it’s easy

Workout 9: One Level Only: [1 min High Jumps -> 1 min Plank -> 1 min Jumping Jacks] x 4 sets [1 mile/2k Run -> 1 min Squats -> 1 min Pushups] x 4 sets [50 meters Sprints -> 1 min Pull-Ups] x 4 sets Information:  Don’t rest from an exercise to another!  The only time you pause 2-3 minutes is after you finish a whole set

Workout 10: One Level Only: [30-50 Squats -> 10-20 Deadlifts / Deadlifts with R.B. -> 5-10 Front Frog Jumps with a Pushup too -> 5-10 Pull-Ups -> 1 minute Plank -> 1 minute Jumping Jacks] x 4 sets [10 Leg Raises -> 15-20 Pushups -> 5-10 Chinups -> 30 Floor Leg Raises -> 10-20

Pushups -> 10-20 Jump Squats] x 4 sets Information:  Jumping like a frog in front with a pushup, too, is a full burpee, only that you make a front jump instead of doing it on spot  Use light weights to execute those 20 deadlift reps  Adapt reps to your strength and endurance  Rest 1 minute from an exercise to another if it’s too difficult to perform

Structuring the Training Log You have to understand that the most creative part is in structuring the weekly training plan. There are a few factors that interfere in programming:    

Time available to train Mindset, other priorities or extreme fatigue Access to specific equipment or training spots The deadhead to a particular playground or even a mountain for a trail run.

An excellent workout plan worths 0 if you do not execute it well. You will get more benefits from a poor workout plan if followed with consistency and hard work. What I am saying is that hard work is almost all that matters. You could do only standard pushups and pull-ups with squats and sprints and still get results! I found trail run extremely good in my quest to lose weight, so I did it 2-4 times a week and left room for a single or two calisthenics upper-body sessions. Mind that my upper-body was already developed nicely from previous calisthenics training before beginning trail running and road running.

In your quest to grow the whole body, it's hard doing it all at once. It requires a lot of time to improve. You will make incremental changes to your body and performance. Listen to it and adjust every week. You can deviate from your initial plan, but only to make it better. When I wanted to grow my shoulders big, I designed my log around handstand pushups, wide pull-ups, and dips. So I made up a routine with them and stuck with it for months. My body fat was relatively low back then, so cardio wasn't something of interest. Soon after I was pleased with my shoulders' size, I moved to other stuff like growing my legs. Today, I train my legs 3-4 times a week, as I did with my upperbody when I started. I had enough time in these over five years of calisthenics training to go through all the routines you see here. In conclusion, I know I added hundreds of workouts, but I didn't do it to confuse you. If you have 2 routines that you like, then don't be afraid to stick with them for a very long period. Simplicity is key, and you can rotate other routines instead. You will modify once you get bored or accomplished your goals. Your calisthenics or overall fitness journey is a continuous trial and error. Never seek certainty or insurance from anyone, not even from yourself or me! The only thing guaranteed is that

once you work hard, it will make a great difference over time. Don't set timeframes unless they are 100% realistic. I also wanted to do muscle-ups in 5 months. Guess what! It didn't happen. I always established timeframes for everything, failed every time, and still got successful in the end –just not in the time given by me. In the following charts, I give you some examples of excellent programming. Don't take them for granted because I don't know your particularities! Design a monthly log using the workouts you find interesting, and you have plenty of time to adjust later.

Monthly Plans for 3 Workouts/Week Use the example below if you want to burn out a few pounds and shred the upper-body muscles: Week 1 Day 1 Cardio Workout #3

Day 2 HIIT Workout #9

Day 3 Pull-Up Workout #13 + Pushups & Dips Workout #2

Week 2 Day 1 Cardio Workout #11

Day 2 Push & Pull Workout #1

Day 3 Cardio Workout #17

Week 3 Day 1 HIIT Workout #7

Day 2 Legs Workout #11

Day 3 Push & Pull Workout #5

Week 4 Day 1 Cardio Workout #8

Day 2 Cardio Workout #14

Day 3 Push & Pull Workout #6

You can always repeat a week, or adjust something. You may need more cardio or to eliminate it once you are satisfied with the results and focus more on calisthenics. If you exceed in weight entirely, you still have to keep calisthenics training into your weekly routine as it follows:

Week 1 Day 1 Cardio Workout #2

Week 2 Day 1 Cardio Workout #7

Week 3 Day 1 HIIT Workout #4

Week 4 Day 1 Legs Workout #14

Day 2 Cardio Workout #18

Day 3 HIIT Workout #6

Day 2 Cardio Workout #15 + Push & Pull Workout #4

Day 3 Cardio Workout #1

Day 2 HIIT Workout #1

Day 3 Push & Pull Workout #11

Day 2 Pull-Up Workout #3 + Pushups & Dips Workout #1

Day 3 Cardio Workout #14

Now here is a monthly plan more effective for muscle growth: Week 1 Day 1 Pull-Ups Workout #1

Day 2 Pushups & Dips Workout #12

Day 3 Legs Workout #1

Week 2 Day 1 Push & Pull Workout #15

Week 3 Day 1 HIIT Workout #1 + ABS Workout #1

Week 4 Day 1 Pull-Up Workout #7 + ABS Workout #3

Day 2 Legs Workout #14

Day 3 Push & Pull Workout #13

Day 2 Cardio Workout #3

Day 3 Legs Workout #2

Day 2 Pushups & Dips Workout #9

Day 3 Legs Workout #6

Monthly Plans for 4-5 Workouts/Week An example of complete training, similar to my monthly schedule: Week 1 Day 1 Cardio Workout #9

Week 2 Day 1 Cardio Workout #10 + Legs Workout #8

Week 3 Day 1 Push & Pull Workout #11

Week 4 Day 1 Push & Pull Workout #14

Day 2 Push & Pull Workout #19

Day 3 Cardio Workout #3 + Legs Workout 6

Day 4 Legs Workout #1

Day 5 Push & Pull Workout #4

Day 2 Pull-Ups Workout #2

Day 3 Pushups & Dips Workout #8 + ABS Workout #1

Day 4 Pause, and if not, Push & Pull Workout #3

Day 5 Cardio Workout #9

Day 2 Legs Workout #12

Day 3 HIIT Workout #1

Day 4 Push & Pull Workout #13

Day 5 Cardio Workout #11

Day 2 Cardio Workout #14 + Legs Workout #14

Day 3 Pause

Day 4 Push & Pull Workout #2

Day 5 Legs Workout #12

This monthly log represents a summary of how I plan my training for days. It is very complex and comprehends absolutely everything necessary. Please pay attention to each workout, and observe how elegantly I mingled everything. In Romania, because of the four different seasons, I have to change my training plan quite often. During the winter, I hike instead of running on trails (it depends on how much it snows or rains). If I can't run at all, then I swim 2-3 times a week and merge it with calisthenics sessions.