Noobie Calisthenix

by Adam M.

166 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

Jul 26, 2024 10:27

Day 1

Push Up (Knees)

4 Sets

5-15 Reps

@9-9.5

Pike Pushup

2 Sets

3-10 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

6-12 Reps

@9.5-10

Push Up (Knees)

1 Set

AMRAP

@10

Plank

1 Set

AMRAP

@10

Sit Up

1 Set

AMRAP

@10

Day 2

Row Between Chairs

5 Sets

6-10 Reps

@9.5

Dead Hang

2 Sets

5-20 Reps

@10

Rear Delt Fly (Dumbbell)

3 Sets

5-12 Reps

@9.5-10

Hanging Leg Raise

1 Set

3-15 Reps

@9.5

Day 3

Vertical Jump

1 Set

1-2 mins

@8.5

Goblet Squat

3 Sets

5-20 Reps

@10

Bulgarian Split Squat (Dumbbell)

2 Sets

5-12 Reps

@10

Bulgarian Split Squat (Bodyweight)

1 Set

1-2 mins

Day 4

Push Up (Knees)

1 Set

AMRAP

@10

Dead Hang

1 Set

0.7-2 mins

@10

Bicep Curl (Dumbbell)

2 Sets

5-15 Reps

@10

Tricep Extension (Dumbbell)

2 Sets

5-15 Reps

@10

Y Raise

2 Sets

5-15 Reps

@10

Lateral Raise (Dumbbell)

1 Set

5-15 Reps

@10

Day 5

Pike Pushup

1 Set

AMRAP

@10

Reverse Plank

1 Set

AMRAP

@10

Plank

1 Set

AMRAP

@10

Sit Up

1 Set

AMRAP

@10