Vertical/Horizontal split

Program Description

Splitting horizontally and vertically means all the important muscle groups are being hit 3 times a week (hypertrophy), but we save time by doing specific calisthenic movements 1.5 times a week (strength). This is a compromise for busy people that still want all the common movement patterns included but want to limit time spent on workouts. No treadmill? Go run outside. No rings? Tie end of a bed sheet and catch it with a top of a closed door for ROWS. Use 2 chairs or a kitchen counter for DIPS. No pull-up bar? Outdoor gym or a tree branch. No dumbbells? Put some books in a backpack. Only 2 exercises use dumbbells and they don't have a simple bodyweight alternative, but you can use pretty much anything as a weight here.

Program Overview