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Upper/lower weights and calisthenics
by Toni
44 athletes joined
Program Description
Hybrid calisthenics/weight training for the mega mass gain. Upper/Rest/Lower/Rest/Repeat The program has supersets for isolations and all the important compound movements for strengh and mass gains. You can do this basic Program indefinitely, or at least as long as you are progressing in terms of muscle mass and strengh. Adjust Training Volume as needed. I recommend cardio training as well, i personally like biking. Take walks preferably in nature as needed. I recommend a high calorie diet with no or low sugar intake and enough protein. Take 2 to 3min rest in between compound movements. For the isolation supersets you can do them without rest or take rest as long as needed in beetween exercise to perform with maximal effort. Always go to failure or beyond via dropsets. Leave me some feedback! Have fun
Program Overview
Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Athletics
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 04, 2024 02:58
Last Edited
Jun 23, 2024 02:39
down_app
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10
Day 1
1
Dip (Weighted)
2 Sets
1 Set
6 Reps
8 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
6 Reps
8 Reps
@10
@10
3A
Ring Push Up
2 Sets
8 Reps
@10
3B
Dumbbell Row
2 Sets
10 Reps
@10
4
Overhead Press (Barbell)
1 Set
6 Reps
@10
5A
Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
5B
French Press
1 Set
12 Reps
@10
5C
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6A
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
6B
Single Arm Pushdown
2 Sets
12 Reps
@10
6C
Band Pull Apart
3 Sets
15 Reps
@10
7
Reverse Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
6 Reps
@10
2
Squat (Barbell)
1 Set
6 Reps
@10
3
Standing Calf Raise
3 Sets
20 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
8 Reps
@10
5
Single Leg Deadlift
1 Set
15 Reps
@10