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This program is a 6 day a week program. It is a 3 day split, followed by a rest day on the 4th. Therefore, within an 8 day period, there will be 6 days of working out, and 2 of resting.
I am not responsible if you hurt yourself, or injure yourself. This program is much of what I did starting out in calisthenics, and I am only trying to help. Perform at your own risk.
You should be fine, just don't overdo yourself. Same goes for any other workout.
Check under each day for explanations of uncommon workouts
Day 1: CHEST & SHOULDERS
Workouts
pro tip: if you can't do pullups, just work the inverted row circuit for a while, and do pull-up negatives (slow on the way down)
Sets x Reps
Week 1 Reps
Week 2 Reps
Week 3 Reps
Week 4 Reps
Week 5 Reps
Week 6 Reps
Week 7 Reps
Week 8 Reps
Week 5 Reps
Week 6 Reps
Week 7 Reps
Week 8 Reps
Chest
Explosive push-ups
3x 5
Push-ups
3x 10-15
Decline push-ups
3x 6 - 10
Incline push-ups
3x 10-12
Incline Diamond Pushups
3x 10
Shoulders
Pike Pushups
3x 8
Wall-Assisted Handstand pushups
3x 5-8
Planche leans
3x 15 - 30 seconds
Day 2: BACK & ARMS
Workouts
Go to a park, or have a doorway pull-up bar... you just need a bar to hang on really
Sets x Reps
Week 1 Reps
Week 2 Reps
Week 3 Reps
Week 4 Reps
Back
Pull-ups
4 sets to failure
CIRCUIT 3 TIMES:
see below
1. Inverted Rows (normal grip)
3x 10-15
2. Inverted rows (close grip)
3x 6-12
3. Push-offs
3x 12
Triceps
Dips / Bench Dips
3x 12
Floor Tricep Extensions
3x 12
Bench Tricep Extensions
3x 12
Biceps
Chin-ups
3 sets to failure
Chin-up negatives
3x 5
Neutral-grip pull-ups
3x 6
Circuit: Do each exercise back-to-back. After the completion of each exercise under the circuit, that counts as 1 completion. You want 3 completions.
Bench dips: like normal dips, but done off a ledge, or a bench. It is easier than a full dip
Chin-up negatives: jump up into the chin-up, and go as slow as you can on the way down.
Floor Tricep Extensions: Get into a plank position (the closer your elbows are to your waist will make it harder) and hinge... this is the best example I can find (credit to Runtastic):
From here, leave your hands on the ground and push - your elbows should extend
Bench Tricep Extensions: The further down you go, the harder it will be. Find a ledge, or a bench, and put your hands shoulder-width apart on the ledge, or a bit closer.
Example:
And then bend down
Day 3: Legs & Abs
Workouts
Sets x Reps
Week 1 Reps
Week 2 Reps
Week 3 Reps
Week 4 Reps
Week 5 Reps
Week 6 Reps
Week 7 Reps
Week 8 Reps
Legs (CIRCUIT)
Squats
3x 12-20
Jump Squats
3x 12-15
Assisted Pistol Squats
3x 5 each leg
Hip bridge
3x 12-25
Jumping Lunges
3x 12
Abs
Hanging Knee Raise
3x 12
Hanging Toes-to-bar
3x 5
30 second scissor kicks
3 sets of 30sec
Ciruit those ^ (one after another)
1 circuit = 1 set of each in a row
The reps are so high because many people have a different rep range that require them to become fatigued. Do not take the reps as a magical tool. Do what works for you. For example, if I were to do
hip bridges where I am now (without weight) I would probably be doing around 30 before getting too tired. In the beginning I was doing around 12 without weight.
Day 4: rest up
The following workouts below are not exactly necessary, but they will help you build significant strength in calisthenics.
These will help you build a base for more advanced skills later down the road (planche, front lever, etc)
I recommend adding these on your rest day, OR during your back day while you are at your pull-up bar (that is what I did)
Workouts
Sets x Reps
SUPPLEMENTAL CALISTHENIC EXERCISES
Static Hangs (normal grip, close, wide)
3 sets, shoot for 15-30 seconds at first, then try 45-60 in the coming weeks
Hanging Knee Raise Hold
3x 30 seconds or however long you can
Hanging L Sit Hold
After becoming good at the Knee Raise Hold, move onto this (3x 30 sec)
After becoming good at the ones above... ^
One arm hangs
3x 15 seconds
One arm knee raise holds
3x 10-15 seconds
One arm L sit holds
3x 10 - 15 seconds