Hypertrophy + Calisthenics

This program is designed to help you with calisthenics, increase your strength, and achieve hypertrophy.
This means you will get:
1. Stronger.
2. Larger.
3. More agile.
The program is structured in 3 mesocycles.
First builds volume, second increases load, and the third keeps the intensity - however, for the third mesocycle, you should also target weak areas (if you have any).

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up (Weighted)

Overhead Press (Dumbbell)

Pull-Up (Weighted)

Dip (Weighted)

Bicep Curl (Dumbbell)

Dumbbell Row

Shrug (Dumbbell)

Hammer Curl (Dumbbell)

Ab Wheel

Hanging Leg Raise

Overhead Tricep Extension (Dumbbell)

Lateral Raise (Dumbbell)

Pull-Up (Bodyweight)

Inverted Row

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Squat (Bodyweight)

Chin-Up (Bodyweight)

Floor Press (Dumbbell)

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