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Forum Home > Workout Logs > Progressive Calisthenics Routine

Posts: 3613

Upper Body Day 1 &4

Feet Elevated Pushup 3x20

Pull up 2x8

Feet Elevated Pike Pushup 3x8

Chin up 2x8

Hanging Straight Leg Raise 3x8

Handstand against the wall 2x30 seconds

Lower Body Day 2 & 5

Squat 2x30

Assisted One Leg Squat 3x10 each leg

One Leg Bodyweight Deadlift 2x15 each leg

Bulgarian Split Squat 3x12 each leg

One Leg Hip Bridge 2x8 each leg

A couple of notes on this. I do an upper body workout the first day then the second day a lower body workout. The next day is a rest and then the workouts are repeated. So each workout is done twice a week.I do each set of each exercise first before I go on to the next. Between each set I rest 1 minute.When I'm done with the upper body workout I use some light dumbells for Front, Side and Bent lateral with some tension. I just do one set of each for 12 to 15 reps. This is just to keep some endurance in my shoulders.

Lower body days I do Kettlebell swings. I wave the load and reps. The rep wave I use is 70, 80 and 90. So each week I change the reps. This is just to keep my endurance up and to keep my back able to handle heavy stuff.

I have three off days but I do active rest. Two days I do this routine plus jump rope for a few minutes. 

3 to 5 sets of each

Planks 1 minute

Side Planks 30 seconds

Hip Bridge 30 seconds

Prone Cobra 30 seconds

On this routine I have noticed mostly strength gains. Not much change in size but that's not my objective. The lower body routine has my knees feeling pretty good. 


You keep him in perfect peace whose mind is stayed on you,

because he trusts in you. Isaiah 26:3

August 10, 2017 at 6:48 PM Flag Quote & Reply

Posts: 262


Your calisthenics routine is a really very, very hard workout. I do not think that someone at our forum could repeat this routine. I am certainly not! Maybe forty years ago, I would try, but I am not sure that I could. If after this hard workout, you can actively work for whole day, it is amazing. You are really STRONG MAN. I can only say – keep going if it woks for you!


Listen to your body, feel your body, drive your body.

August 12, 2017 at 10:16 PM Flag Quote & Reply

Posts: 3613
Bob appreciate the kind words. But this routine is not really that hard. There are plenty of guys that can do way harder routines than I. Also I plan my routines around my work. Any leg work would effect my tree work that now I only do on Saturdays. So my leg work is done on Monday and Thursday. Upper body workouts never effected my work. If I feel tired I will skip a workout if need be but that's rare occasion.

You keep him in perfect peace whose mind is stayed on you,

because he trusts in you. Isaiah 26:3

August 13, 2017 at 6:06 AM Flag Quote & Reply

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