Greek Calisthenics Aesthetix

by Adam M.

1587 athletes joined

4.5

(2 ratings)

Program Description

Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs

Program Overview

Level

Intermediate, Novice

Goal

Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding

Equipment

At Home

Program Length

6 weeks

Time Per Workout

60 minutes

Created

Jan 15, 2024 09:18

Last Edited

Jul 27, 2024 01:37

Day 2

Wide Grip Pull-Up

3 Sets

AMRAP

@10

Pull-Up (Bodyweight)

3 Sets

AMRAP

@10

Y Raise

2 Sets

5-15 Reps

@10

Rear Delt Fly (Dumbbell)

2 Sets

5-15 Reps

@10

Day 3

Pike Pushup

2 Sets

AMRAP

@10

Lateral Raise (Dumbbell)

2 Sets

5-15 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

5-20 Reps

@10

Bicep Curl (Dumbbell)

3 Sets

5-15 Reps

@10

Bicep Curl (Dumbbell)

2 Sets

5-15 Reps

Chin-Up (Bodyweight)

2 Sets

AMRAP

@10

Hammer Curl

1 Set

5-15 Reps

@10

Lateral Raise (Dumbbell)

1 Set

5-15 Reps

@10

Day 4

Sissy Squat

3 Sets

AMRAP

@10

Single Leg Romanian Deadlift

3 Sets

5-15 Reps

@10

Vertical Jump

2 Sets

AMRAP

@10

Squat (Dumbbell)

3 Sets

5-15 Reps

@10

Double Leg Multi-Directional Pogo

1 Set

2 mins

Day 5

Front Lever

3 Sets

AMRAP

@10

Pike Pushup

3 Sets

1-2 mins

Hanging Leg Raise

1 Set

AMRAP

@10

Dead Hang

1 Set

AMRAP

@10

Calf Raise (Bodyweight)

2 Sets

AMRAP

@10

Plank

1 Set

AMRAP

Day 1

Dips Between Chairs

3 Sets

AMRAP

@10

Push Up

3 Sets

AMRAP

@10

Push Up

3 Sets

AMRAP

@10

Tricep Extension (Dumbbell)

3 Sets

5-15 Reps

@10

Pec Fly (Dumbbell)

2 Sets

5-15 Reps

@10

French Press

2 Sets

5-15 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

6-15 Reps

@10

WHAT PEOPLE ARE SAYING(2 ratings)

Only ratings with written feedback are displayed here.

4.50 / 5

Cameron J O’NealAge 18, Man

2 months ago

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program brother and great job almost making it to 1000 athletes joining. Much respect to you 🙏🙂‍↕️

Ullah A.Age 19, Man

6 months ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

Great program