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SBD Calisthenics
by Anthony T.
4 athletes joined
Program Description
For those who want to do a little bodybuilding, calisthenics & Powerlifting. How to find starting weight for workout? For your first week, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift. When to add weight for workout? Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid going to failure on sets. How much weight to add per month? Assuming you have been lifting for a relatively good amount of time and you are eating quality amounts as well as adequate sleep. It is normal to see,a Bench increasing of 2.5-5lb & For Squat & deadlift should increase 5-10lb ,1RM gain every month. So after 12 weeks, should be expecting to see a 30 pound increase. Of course this just the normal range and some people can see more or less but again this is the assumption that nutrition and sleep is on point. Keep at it and get gains!!
Program Overview
Level
Intermediate, Novice
Goal
Bodyweight Fitness, Powerlifting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
May 14, 2024 06:53
Last Edited
May 24, 2024 11:34
down_app
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
4 Sets
3-5 Reps
@9
2
Landmine Row
4 Sets
3-5 Reps
@9
3
Wide Grip Pull-Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (Barbell)
3 Sets
5-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
5-15 Reps
@8
Day 3
1
Squat (Low Bar)
4 Sets
3-5 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
6-12 Reps
@9
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Toes To Bar
1 Set
AMRAP
@10
5
Dead Hang
1 Set
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
4 Sets
3-5 Reps
@9
2
Landmine Row
4 Sets
3-5 Reps
@9
3
Wide Grip Pull-Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (Barbell)
3 Sets
5-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
5-15 Reps
@8
Day 3
1
Squat (Low Bar)
4 Sets
3-5 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
6-12 Reps
@9
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Toes To Bar
1 Set
AMRAP
@10
5
Dead Hang
1 Set
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
4 Sets
3-5 Reps
@9
2
Landmine Row
4 Sets
3-5 Reps
@9
3
Wide Grip Pull-Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (Barbell)
3 Sets
5-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
5-15 Reps
@8
Day 3
1
Squat (Low Bar)
4 Sets
3-5 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
6-12 Reps
@9
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Toes To Bar
1 Set
AMRAP
@10
5
Dead Hang
1 Set
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Dip (Bodyweight)
3 Sets
AMRAP
@10
5
Push Up
3 Sets
AMRAP
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Stiff Leg Deadlift
4 Sets
3-5 Reps
@9
2
Landmine Row
4 Sets
3-5 Reps
@9
3
Wide Grip Pull-Up
3 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Bicep Curl (Barbell)
3 Sets
5-15 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
5-15 Reps
@8
Day 3
1
Squat (Low Bar)
4 Sets
3-5 Reps
@9
2
Hip Thrust (Barbell)
4 Sets
6-12 Reps
@9
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Toes To Bar
1 Set
AMRAP
@10
5
Dead Hang
1 Set
AMRAP
@10
6
Plank
1 Set
AMRAP
@9