8 Weeks of Calisthenics
Build strength and endurance
Duration
8 weeks
Frequency
3 days/week
Level
Beginner
Equipment
Barbell
Build real strength through a well-structured program.
The rhythm of the program
Each row is a week, each square a day.
In detail
Week 1 freeSample Week 1 4 workouts
Άνω σώμα
- Scapula pull-ups 3 × 4-6 · 75″ rest
- Incline push-ups 3 × 8-10 · 75″ rest
- Australian pull-ups 3 × 8-10 · 75″ rest
- Australian chin-ups 3 × 8-10 · 75″ rest
- Knee push-ups 3 × 8-10 · 75″ rest
- Bench dips 3 × 8-10 · 75″ rest
Κορμός - Πόδια
- Squats 3 × 8-10 · 60″ rest
- Side lunges 3 × 8-10 · 60″ rest
- Glute bridge 3 × 8-10 · 60″ rest
- Standing calf raises 3 × 8-10 · 60″ rest
- Lying knee raises 3 × 8-10 · 60″ rest
- Plank 3 × 30″ · 60″ rest
Όλο το σώμα
- Scapula pull-ups 3 × 4-6 · 75″ rest
- Incline push-ups 3 × 8-10 · 75″ rest
- Squats 3 × 8-10 · 60″ rest
- Side lunges 3 × 8-10 · 60″ rest
- Leg raises 3 × 8-10 · 60″ rest
- Plank 3 × 30″ · 60″ rest
Day 4
Week 2 4 workouts
Day 1
2 exercises
Day 2
2 exercises
Day 3
1 exercise
Day 4
1 exercise
Exercises and videos unlock when you enroll.
I want access →Week 3 4 workouts
Day 1
1 exercise
Day 2
1 exercise
Day 3
Day 4
Exercises and videos unlock when you enroll.
I want access →Week 4 4 workouts
Week 5 4 workouts
Week 6 4 workouts
Week 7 4 workouts
Week 8 4 workouts
€69.00
8 weeks