Normal strength training with focus on Calisthenic

This beginner friendly program is designed to build early muscle growth in key muscle groups used in calisthenics. Designed for an at home gym with as little equipment as possible to be beginner friendly. Goal is to put on lean muscle, not for bulking.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Talk a light job on a treadmill or outside for a rest.

Walk

Rest Day

Dip (Bodyweight)

Arnold Press

Skull Crusher (Dumbbell)

Push Up

Incline Bench Press (Dumbbell)

Tricep Kickback

Decline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Incline Tricep Extension (Dumbbell)

Upright Row (Dumbbell)

Push Day B

Pec Fly (Dumbbell)

Pike Push Up

Bench Press (Dumbbell)

Tricep Extension (Dumbbell)

Seated Shoulder Press (Dumbbell)

Push Day A

Pull-Up (Band)

Bicep Curl (Dumbbell)

Front Lever

Hammer Curl (Dumbbell)

Bent Over Row (Dumbbell)

Concentration Curl

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Incline Row

Pull Day A

First Leg day with a mixture of Abs for the week

Bulgarian Split Squat (Dumbbell)

Pistol Squat

Standing Calf Raise

Goblet Squat

Lunge (Dumbbell)

Single Leg Deadlift

Seated Pike Leg Lift

Hollow Hold

Ab Wheel

Side Plank

Oblique Crunch

Lying Leg Raise

Leg/Ab Day A

Pull-Up (Bodyweight)

Seated Dumbbell Curl

Dumbbell Row

Alternating Dumbbell Curl

Inverted Row

Chin-Up (Weighted)

Pull Day B

Second mixture of Legs and Abs for the week, and the last workout of the week

Leg/Abs Day B

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