Mery's 2x Beginner Calisthenics

by mery

2 athletes joined

Program Description

2-4min rest

Program Overview

Level
Beginner, Novice
Goal
Bodyweight Fitness, Athletics, Bodybuilding, Muscle & Sculpting
Equipment
At Home
Program Length
8 weeks
Time Per Workout
30 minutes
Created
Feb 07, 2025 08:15
Last Edited
May 04, 2025 12:36

Muscle Engagement

Front

Back

MuscleSet

Triceps

14.5%

Upper Back

14.5%

Lats

14.5%

Chest

12.9%

Hamstrings

11.3%

Quadriceps

8.1%

Glutes

8.1%

Front Delts

6.5%

Abs

3.2%

Biceps

3.2%

Lower Back

3.2%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 1

1

Decline Push Up

2

-

-

2

Inverted Row

2

-

-

3

Pistol Squat

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 2

1

Pull-Up (Bodyweight)

2

-

-

2

Dip (Bodyweight)

2

-

-

3

Nordic Curl

2

-

-

Day 1

1

Decline Push Up

2 Sets

-

-

2

Inverted Row

2 Sets

-

-

3

Pistol Squat

2 Sets

-

-

Day 2

1

Pull-Up (Bodyweight)

2 Sets

-

-

2

Dip (Bodyweight)

2 Sets

-

-

3

Nordic Curl

2 Sets

-

-