Program Description
This 2-day accessory program complements your main strength training by targeting core stability, grip strength, pulling power, and joint health. Sessions combine high-intensity conditioning, mobility work, calisthenics skill training, and hypertrophy-focused accessories for a balanced, functional boost. Day 1 features pull-up supersets cycling through wide, neutral, and chin-up grips in a descending ladder for strength and endurance, plus planche leans, planks, rotational core work, and grip builders like reverse curls and farmer’s carries. Day 2 emphasizes core strength, arm development, and grip endurance with hanging leg raises, side bends, preacher curls, skull crushers, plate rotations, pike push-ups, and plate pinches. Warm-ups focus on shoulder and wrist mobility, helping improve performance and reduce injury risk. Progressions are simple, engaging, and measurable — making this a highly adaptable program to run alongside your primary training 1–2 times per week.
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Muscle & Sculpting
- EquipmentDumbbell Only
- Program Length4 weeks
- Time Per Workout60 minutes
- CreatedAug 06, 2025 06:37
- Last EditedSep 06, 2025 03:26
Summary
Unlock your potential with the "Calisthenics Intro w/ Core & Grip Builder," a focused 4-week program designed for those ready to elevate their bodyweight training. Committing just two days a week, you’ll engage in a variety of dynamic exercises, including HIIT sprints and targeted grip work, to build strength and stability. This program emphasizes core development and grip strength, essential for mastering advanced calisthenics moves. Get ready to transform your fitness journey with effective routines that fit into your busy schedule!
Muscle Engagement
Front
Back
MuscleSet
Lats
21.2%
Upper Back
19.2%
Abs
16.9%
Biceps
14.1%
Forearms
12.7%
Triceps
7.1%
Other
2.8%
Front Delts
2.8%
Middle Delts
1.7%
Rear Delts
1.4%
