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Greek Calisthenics Aesthetix
by Adam M.
1199 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
Jun 17, 2024 10:34
down_app
Week 1
1 / 6 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
4.50/Β 5
Cameron J O’NealAge 18, Man
19 days ago
0 weeks complete
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 πŸ™πŸ™‚β€β†•οΈ
Ullah A.Age 19, Man
5 months ago
0 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Great program