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Noobie Calisthenix
by Adam M.
136 athletes joined
Program Description
For this who can barely do push-ups or pull-ups or can’t do any at all Build muscle and strength at calisthenics with the basic frame work to start skills after You should have some light db at home and a pull-up bar
Program Overview
Level
Beginner
Goal
Bodyweight Fitness, Muscle & Sculpting, Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 15, 2024 08:20
Last Edited
Jun 15, 2024 09:54
down_app
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Knees)
4 Sets
5-15 Reps
@9-9.5
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9.5-10
4
Push Up (Knees)
1 Set
AMRAP
@10
5
Plank
1 Set
AMRAP
@10
6
Sit Up
1 Set
AMRAP
@10
Day 2
1
Row Between Chairs
5 Sets
6-10 Reps
@9.5
2
Dead Hang
2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
5-12 Reps
@9.5-10
4
Hanging Leg Raise
1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump
1 Set
1-2 mins
@8.5
2
Goblet Squat
3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)
1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)
1 Set
AMRAP
@10
2
Dead Hang
1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-15 Reps
@10
5
Y Raise
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup
1 Set
AMRAP
@10
2
Reverse Plank
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10
Day 1
1
Push Up (Knees)
4 Sets
5-15 Reps
@9-9.5
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9.5-10
4
Push Up (Knees)
1 Set
AMRAP
@10
5
Plank
1 Set
AMRAP
@10
6
Sit Up
1 Set
AMRAP
@10
Day 2
1
Row Between Chairs
5 Sets
6-10 Reps
@9.5
2
Dead Hang
2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
5-12 Reps
@9.5-10
4
Hanging Leg Raise
1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump
1 Set
1-2 mins
@8.5
2
Goblet Squat
3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)
1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)
1 Set
AMRAP
@10
2
Dead Hang
1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-15 Reps
@10
5
Y Raise
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup
1 Set
AMRAP
@10
2
Reverse Plank
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10
Day 1
1
Push Up (Knees)
4 Sets
5-15 Reps
@9-9.5
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9.5-10
4
Push Up (Knees)
1 Set
AMRAP
@10
5
Plank
1 Set
AMRAP
@10
6
Sit Up
1 Set
AMRAP
@10
Day 2
1
Row Between Chairs
5 Sets
6-10 Reps
@9.5
2
Dead Hang
2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
5-12 Reps
@9.5-10
4
Hanging Leg Raise
1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump
1 Set
1-2 mins
@8.5
2
Goblet Squat
3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)
1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)
1 Set
AMRAP
@10
2
Dead Hang
1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-15 Reps
@10
5
Y Raise
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup
1 Set
AMRAP
@10
2
Reverse Plank
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10
Day 1
1
Push Up (Knees)
4 Sets
5-15 Reps
@9-9.5
2
Pike Pushup
2 Sets
3-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
6-12 Reps
@9.5-10
4
Push Up (Knees)
1 Set
AMRAP
@10
5
Plank
1 Set
AMRAP
@10
6
Sit Up
1 Set
AMRAP
@10
Day 2
1
Row Between Chairs
5 Sets
6-10 Reps
@9.5
2
Dead Hang
2 Sets
5-20 Reps
@10
3
Rear Delt Fly (Dumbbell)
3 Sets
5-12 Reps
@9.5-10
4
Hanging Leg Raise
1 Set
3-15 Reps
@9.5
Day 3
1
Vertical Jump
1 Set
1-2 mins
@8.5
2
Goblet Squat
3 Sets
5-20 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-12 Reps
@10
4
Bulgarian Split Squat (Bodyweight)
1 Set
1-2 mins
@9
Day 4
1
Push Up (Knees)
1 Set
AMRAP
@10
2
Dead Hang
1 Set
0.7-2 mins
@10
3
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@10
4
Tricep Extension (Dumbbell)
2 Sets
5-15 Reps
@10
5
Y Raise
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 5
1
Pike Pushup
1 Set
AMRAP
@10
2
Reverse Plank
1 Set
AMRAP
@10
3
Plank
1 Set
AMRAP
@10
4
Sit Up
1 Set
AMRAP
@10