Barbell Calisthenics

Program Description

📈 Progression Notes (Compact) Barbell Lifts: • Hit all reps → +2.5 lbs upper / +5 lbs lower • Fail 2× → repeat weight next week • Microload +1 lb if heavy • Optional rep cycling: 3×5 → 3×6 → 3×4 → repeat Calisthenics: • Hit top reps → add weight (5–10 lbs) • Slow eccentric / pause bottom • Swap grip/variation if plateau Dumbbells: • Hit top reps → increase weight • Double-progression: reps first, then weight Lower Abs: • Increase reps → ROM → hold time • Use progression ladder: tuck → half → full L-sit / leg raise variations • Optional weight for advanced overload Weekly Loading Cycle: • Week 1: normal (RPE 7–8) • Week 2: push (RPE 8–9) • Week 3: deload (RPE 6–7) • Week 4: resume +5 lbs lower / +2.5 lbs upper Monthly Check: • Stalled lifts → deload week • Stalled calisthenics → change variation • Stalled lower abs → switch order/progression

Program Overview