Калистеника

The Best Calisthenics Workout Program

We went over the exercises and variables to follow.This can be used as a calisthenics workout for beginners or advanced. You will simply alter the variations and intensity for your level.Here’s how it looks all together.

Upper A

Decline Push Ups	4 sets	7-8 RPE
Chin Ups	4 sets	7-8 RPE
Dips	4 sets	7-8 RPE
Australian Rows	4 sets	7-8 RPE
Push Ups	3 sets	9 RPE
Core Exercise (choose one)	3 sets	8-9 RPE

Lower A

Squats	4 sets	7-8 RPE
Nordic Curls	5 sets	1 rep
Lunges	4 sets	7-8 RPE
Glute Bridges	4 sets	9 RPE
Calf Raises	4 sets	9 RPE
Squat Jumps	2 sets	To Failure
Core Exercise (choose one)	3 sets	8-9 RPE

Upper B

Wall Walks or Handstand Push Ups	4 sets	7-8 RPE
Pull Ups	4 sets	7-8 RPE
Pike Push Ups	4 sets	7-8 RPE
Australian Rows	4 sets	7-8 RPE
Dips	4 sets	7-8 RPE
Push Ups	3 sets	9 RPE
Core Exercise (choose one)	3 sets	7-8 RPE

Lower B

Squats	4 sets	7-8 RPE
Nordic Curls	5 sets	1 rep
Lunges	4 sets	7-8 RPE
Romanian Deadlifts/Good Mornings	4 sets	7-8 RPE
Calf Raises	3 sets	9 RPE
Squat Jumps	2 sets	To Failure
Core Exercise (choose one)	3 sets	7-8 RPE

While you’re using RPE for most of these exercises, you still need to gradually implement progressive overload. In this case, RPE is used as everyone will be using different rep ranges, so the most important thing, as listed below, is to try to implement a lighter and heavier variation which will be brought to an RPE of 7-8 (Bring it to a good burn). Do this and include progressive overload, and you’ll be awesome.

You’ll Be Impressed WIth How Well Calisthenics Works!

What you have above is an awesome calisthenics plan that will work extremely well.After running this program, you’ll believe in the effectiveness calisthenics possesses in building muscle mass and strength.