Calisthenics to make a black Greek God

Unleash your inner Greek God with this 12-week calisthenics program designed to sculpt your physique and build functional strength. Committing to five days a week, you'll engage in a variety of bodyweight and dumbbell exercises that target all major muscle groups, enhancing your endurance and power. From explosive push-ups to challenging pull-ups, each workout is crafted to maximize your gains while developing a chiseled, athletic look. Get ready to transform your body and elevate your fitness game!

Building muscle while building endurance and also burning fats.

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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

Full range of motion and pause in the stretched position for 1 to 2 seconds

Squat (Bodyweight)

Push Up

Dumbbell Row

Dips Between Chairs

Face Pull

Pike Push Up

Bicep Curl (Dumbbell)

Standing Calf Raise

Full body day let go!!! 

Pull-Up (Bodyweight)

Overhead Press (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Hollow Hold

Goblet Squat

Chin-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Wrist Curls

Farmer's Walk (Weighted)

Push Up (Weighted)

Wide Grip Pull-Up

Hanging Leg Raise

Calf Raise (Bodyweight)

Pull-Up (Weighted)

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