Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Table of Content: Push & Pull Workouts ...........................................................................44 Workout 1: ......................................................................................................... 45 Workout 2: ......................................................................................................... 46 Workout 3: ......................................................................................................... 47 Workout 4: ......................................................................................................... 48 Workout 5: ......................................................................................................... 48 Workout 6: ......................................................................................................... 49 Workout 7: ......................................................................................................... 50 Workout 8: ......................................................................................................... 50 Workout 9: ......................................................................................................... 51 Workout 10: ....................................................................................................... 52 Workout 11: ....................................................................................................... 53 Workout 12: ....................................................................................................... 53 Workout 13: ....................................................................................................... 54 Workout 14: ....................................................................................................... 55 Workout 15: ....................................................................................................... 55 Workout 16: ....................................................................................................... 56 Workout 17: ....................................................................................................... 57 Workout 18: ....................................................................................................... 57 Workout 19: ....................................................................................................... 58 Workout 20: ....................................................................................................... 59 Workout 21: ....................................................................................................... 59 Pull-Up Workouts...................................................................................62 Workout 1: ......................................................................................................... 63 2 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 2: ......................................................................................................... 64 Workout 3: ......................................................................................................... 65 Workout 4: ......................................................................................................... 65 Workout 5: ......................................................................................................... 66 Workout 6: ......................................................................................................... 66 Workout 7: ......................................................................................................... 67 Workout 8: ......................................................................................................... 68 Workout 9: ......................................................................................................... 69 Workout 10: ....................................................................................................... 70 Workout 11: ....................................................................................................... 71 Workout 12: ....................................................................................................... 71 Workout 13: ....................................................................................................... 72 Workout 14: ....................................................................................................... 73 Workout 15: ....................................................................................................... 73 Workout 16: ....................................................................................................... 74 Workout 17: ....................................................................................................... 75 Pushups, Dips Workouts ......................................................................77 Workout 1: ......................................................................................................... 78 Workout 2: ......................................................................................................... 78 Workout 3: ......................................................................................................... 79 Workout 4: ......................................................................................................... 80 Workout 5: ......................................................................................................... 81 Workout 6: ......................................................................................................... 81 Workout 7: ......................................................................................................... 82 Workout 8: ......................................................................................................... 83 3 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 9: ......................................................................................................... 84 Workout 10: ....................................................................................................... 85 Workout 11: ....................................................................................................... 85 Workout 12: ....................................................................................................... 86 Workout 13: ....................................................................................................... 86 Workout 14: ....................................................................................................... 87 Workout 15: ....................................................................................................... 88 Workout 16: ....................................................................................................... 88 Workout 17: ....................................................................................................... 89 Workout 18: ....................................................................................................... 89 Legs Workouts ........................................................................................92 Workout 1: ......................................................................................................... 93 Workout 2: ......................................................................................................... 94 Workout 3: ......................................................................................................... 95 Workout 4: ......................................................................................................... 95 Workout 5: ......................................................................................................... 95 Workout 6: ......................................................................................................... 97 Workout 7: ......................................................................................................... 97 Workout 8: ......................................................................................................... 98 Workout 9: ......................................................................................................... 98 Workout 10: ....................................................................................................... 99 Workout 11: ....................................................................................................... 99 Workout 12: ..................................................................................................... 100 Workout 13: ..................................................................................................... 101 Workout 14: ..................................................................................................... 101 4 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 15: ..................................................................................................... 102 ABS Workouts ....................................................................................... 104 Workout 1: ....................................................................................................... 104 Workout 2: ....................................................................................................... 105 Workout 3: ....................................................................................................... 105 Workout 4: ....................................................................................................... 105 Workout 5: ....................................................................................................... 106 Workout 6: ....................................................................................................... 106 Workout 7: ....................................................................................................... 106 Workout 8: ....................................................................................................... 107 Workout 9: ....................................................................................................... 107 Workout 10: ..................................................................................................... 108 Workout 11: ..................................................................................................... 108 Cardio Workouts .................................................................................. 110 Workout 1: ....................................................................................................... 110 Workout 2: ....................................................................................................... 111 Workout 3: ....................................................................................................... 111 Workout 4: ....................................................................................................... 111 Workout 5: ....................................................................................................... 112 Workout 6: ....................................................................................................... 112 Workout 7: ....................................................................................................... 112 Workout 8: ....................................................................................................... 113 Workout 9: ....................................................................................................... 113 Workout 10: ..................................................................................................... 113 Workout 11: ..................................................................................................... 114 5 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 12: ..................................................................................................... 114 Workout 13: ..................................................................................................... 114 Workout 14: ..................................................................................................... 115 Workout 15: ..................................................................................................... 115 Workout 16: ..................................................................................................... 115 Workout 17: ..................................................................................................... 116 Workout 18: ..................................................................................................... 116 High Intensity Interval Training ....................................................... 118 Workout 1: ....................................................................................................... 118 Workout 2: ....................................................................................................... 119 Workout 3: ....................................................................................................... 119 Workout 4: ....................................................................................................... 120 Workout 5: ....................................................................................................... 120 Workout 6: ....................................................................................................... 121 Workout 7: ....................................................................................................... 121 Workout 8: ....................................................................................................... 122 Workout 9: ....................................................................................................... 122 Workout 10: ..................................................................................................... 123 Structuring the Training Log ............................................................. 125 Monthly Plans for 3 Workouts/Week .............................................................. 128 Monthly Plans for 4-5 Workouts/Week .......................................................... 130 Get in Touch with Adorian for Questions ..................................... 132 6 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 7 Instagram: @oldschoolcalisthenic Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic THANKS FOR PURCHASING! COPYRIGHTS © 2019 by Old School Calisthenic All rights reserved. No part of this eBook may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher. The advice of a medical professional should be sought before participating in any physical activity or exercise program. Participation in physical exercise or training activities outlined in this eBook, you do so entirely at your own risk. We shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of this material, which is provided ‘’as is’’, and without warranties. We disclaim any warranties for the accuracy, applicability, fitness, or completeness of the contents of this eBook. The information contained is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this program, you are taking full responsibility for your actions. No part of this eBook may be copied, shared, or changed in any format, sold, or used in any way under any circumstances. High Volume Calisthenics Workouts was released on June 23, 2017. It is in the property of Old School Calisthenic company, registered in the country of Romania, city of Baia Mare. The eBook is published and can be bought from the official website only: www.oldschool-calisthenic.ro The author and writer is Adorian Moldovan, who is also the founder and athlete of Old School Calisthenic. 8 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic FOREWORD A lot of new concepts appeared in the fitness industry in the last two decades. Old fashion training methods have been often replaced with new approaches, methodologies, and machines – backed up by latest studies and thesis, only for people to believe in them and discard the old, proven methods. And it’s working. Most people get impressed when I tell them that I have built my mass and strength using only my body weight as resistance. They think it cannot be done this way. High Volume Calisthenics Workouts is an eBook housing a collection of all the workouts I did and still doing to attain the level of strength, endurance, and aesthetics I possess now. This program is for intermediate and experienced athletes. It contains dozens of routines. The workouts have been split according to the needs of each individual, with higher or lower fitness levels and are easily adaptable. Sensibly following these workouts will help you achieve your goal of mastery in calisthenics and forge a titanium physique. The programs contain all types of workouts: classic sets and reps, pyramids, circuit workouts, etc. It gives you the best tools to forge a physique with the perfect mixture of strength, endurance, and hypertrophy. 9 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Plus, there is a sizeable number of high-quality pictures to help you grasp the concepts correctly all by yourselves. You will need nothing more from now on because my eBook is not a program with a limited training duration. You will need a couple of months only to go through each routine. So prepare mentally for a long-term commitment. This eBook reveals the simplest, most efficient, and compound workouts ever. These were invented thousands of years ago, way before any machines or any new fitness concept had arrived on the scene. I created it using all my experience and wisdom accumulated over the past 15 years. I have gathered everything I know and put it here for you. Use it wisely, and you will develop a nice athletic, muscular and strong physique that performs as well as it looks. I am not selling you crappy and fake illusions. I can assure you that my training routines will transform your body into a real beast of nature, but only through years of hard work and patience. I have not done it quick and easy, either! You will have to embrace pain, failure, and execute lots of reps while your muscles will be screaming for mercy. If you are not willing to dedicate yourself, you may just as well close this 10 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic book and do something else. This program is for the most serious and ambitious person only. I am living proof that bodyweight training merged with proper nutrition can transform you into the ultimate athlete – freakishly strong, muscular, functional, and athletic at the same time — all without the consumption of any supplement, steroids, or using fancy modern machines. I am not the only one out there. Many of my friends who train with me improved their aesthetics and performance radically. Years of consistency provided some great results for these guys and, more so, for the people around the internet. I have helped many enhance their bodies. 11 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 12 Instagram: @oldschoolcalisthenic Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic The Story of Adorian - Creator of Old School Cali sthenic and author of this eBook - My name is Adorian Moldovan, 29 years old, founder of Old School Calisthenic. I live in the small city of Baia Mare (Romania). This is the story of my sports and fitness background. I reveal how and why I went through 4 BODY TRANSFORMATIONS until the age of 29, but also how I got into outdoor calisthenics and running on mountain trails. Hopefully, my life experience will leave you with a better understanding of fitness and body mastery. I started practicing sports with military discipline at around 9. My parents signed me up for swimming lessons because I had huge problems with my lungs and thus, I couldn’t breathe properly. Swimming seemed to be the only viable option left for my full recovery. Luckily, it worked! From that point on, I only enhanced my swimming skills and cardio capabilities. In less than 3 years, I was competing as a pro in national competitions with other kids of my age. The discipline required for these competitions is tough for a kid. My training began at precisely 7 am. I had to wake up at 6, from Monday to Saturday, month after month. Also, in less than 30 minutes I had to eat, wash, make my bed, dress, take 13 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic everything needed for school, get the equipment, walk my way up to the pool, and be ready to begin the warmup at 6:45 - all that while being very sleepy and tired. I was on autopilot. I trained 7 times a week the whole period I was involved in swimming. I also had to attend the second evening workout quite often. In several years, I reckon that I swam a lot more than I covered by walking or running. I rarely swam less than 7 km per workout. Sometimes, our coach extended it up to 15 km. School always started at 11 am and up until 3 pm. To be honest, this felt like a lot for me. It was a tremendous amount of effort and work ethic I had to pull out at an age that didn’t allow me to see the bigger picture. This may sound like I feel sorry for myself, but even though it was hard at that time, I feel grateful for that period. Because even after I quit competitive swimming, I applied the same work ethic and military mindset in my calisthenics training and later on, in my mountain running sessions. That is why the training methods I follow in calisthenics are considered highvolume. I realized even as a child that If I want results then I have to train more often, more frequently and with more intensity. I learned how to do more by keeping a simple recipe. Furthermore, if I take a closer look at my trail runs, I see the same training strategy applied. I started to run throughout the city for a few kilometers and ended up a few years later, 14 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic running over 30km on mountain trails, pretty close to a mountain-marathon. As I became better and my legs handled more, I gradually built up from running 25 minutes on a flat surface to running 4 hours up and downhill on rough terrain. Going to calisthenics again, I went from 100 pushups and 50 pull-ups per workout to 200-400 pull-ups with 500-1000 pushups per workout. I started from the most basic level. Now that I look back, the progress is pretty impressive. But you have to take into consideration the time it took. I am talking about a journey that took more than a decade. And I am not planning on stopping here! After what I stated above, if you are not an athlete yourself, you must think “So Adorian was always into sports and kept getting more and more fit. Why would his methods apply to me? I don’t have a decade to get into shape”. Actually, things are not that easy. Even if you are not an athlete, your journey could be more similar to mine than you think. I talked before about my progress in fitness and sports up until now, but what you also have to keep in mind is that I’ve been through several body transformations since I quit swimming. Maybe this comes hard to believe but I lost my whole physical condition and became chubby, repetitively. So let me tell you more about how that happened and what you can learn from that. 15 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Swimming established the foundation for the athlete I was about to become later on. I learned the discipline and work ethic which, applicable over everything else. This is why, from that moment forward, I never needed someone to tell me how far to push myself to become good at something. Swimming also developed my bone structure and it may be the reason why I now possess a balanced physique that is equally athletic, as it is muscular (courtesy of calisthenics) and strong. It is why I always recommend to any parents to teach their children love sports and practice them as often as possible when they are little. It develops the whole body correctly. After years of swimming, I had to quit. I couldn’t stand those difficult workouts anymore. I wanted to relax a bit, do something else and on top of everything, I also got bored. Swimming is not like team sports. These are more fun, more enjoyable. It depends on the environment as well. In Romania at that time, nobody cared about us being athletes nor supported our effort. It was a post-communism country and the mentality derived as expected. I can honestly say that many still have it even after 30 years of democracy. Somehow, suffering was part of the routine. If one found it hard? Screw him. Go train! Nobody is doing well around here either way! It is a consequence of living a poor life and full of survival problems which our parents had to overcome somehow. 16 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Nobody had the time nor the will to support us emotionally. The only moral support I and my colleagues received was the occasionally slaps from our coach when we were trying to cheat on training and not behave accordingly. Our parents were more interested in school grades than how well we perform in the pool. That is why the coach had the whole authority over us. He was like a parent, with good ones and bad ones. Besides all that, nobody saw any future for an athlete or a successful profession in sports whatsoever. As a consequence, it was seen as useless and we’ve been told by society to focus more on school instead. So here I was, a skinny boy with a huge amount of stamina and swimming skills. Even though I didn’t quit sports altogether. I can tell you that everything else felt easy in comparison with my previous training. I started playing a lot of soccer. I was also riding my bike all the time, as it was my only way of transportation. On top of these things, I was running on the athletic field with consistency. I had too much energy and I couldn’t stay inside the house. Soon after I went to high school, I attended the gym with my new colleagues. I was 15, skinny and very athletic. I needed to get stronger and build some muscles. I couldn't do pull-ups very 17 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic well nor bench press with great resistance. I was a total newbie into bodybuilding. In the 4 years of highschool, I was playing football, ran throughout the city and lifted weights. To be honest with you, I found the gym too easy and I still consider it a fart in the wind compared to hardcore training. Nonetheless, I had great results. I enhanced my aesthetics and strength a lot. All the knowledge I received back then about bodybuilding came from the bodybuilders next to me. There were no free programs or Youtube channels you could learn from. Part of that information I received back then, I find it to be ridiculous today, but it was enough for me to get me started. They had good advice too. I just needed a little bit of know-how, which those guys provided successfully, the rest like work-ethic was already known of me thanks to my swimming training. I loved the gym and kept doing it for about 4 years without interruption. Even if I am dedicated to calisthenics training nowadays, I can find a lot of similarities between the two of them because I, basically, brought all I knew about musclebuilding, plus what I learned after, into calisthenics today. Everything is connected and as my results speak for themselves, I dare to say that I also know how to do bodybuilding with bodyweight training only or by running. 18 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic The gym provided me with my first huge body transformation. I finally looked muscular and strong. And honestly, I got stronger and better than those guys who taught me how to do it in the first place. I had results pretty quickly. In less than a year, I had muscle definition and was able to bench press with 90-100 kg. My body weight didn't surpass 75 kg. I also used 20+ kg dumbbells for bicep curls, which again was something only the strongest in my gym were able to do. Those guys were all adults, I was just a kid. I don't care what anyone says, cardio is the foundation of fitness and performance. We should begin with it and master that before strength training! It is not about building stamina only. It is about building athleticism and enhance our metabolism to its maximum potential. We should first become fit and athletic, muscles and super strength comes secondly. Because once the metabolism works very effectively, then you will be able to lose weight, build strength, grow muscle, get better, feel better. That military discipline prepared my whole body and taught it to work to my advantage. People were surprised by how fast I can evolve and said that it happened because of my great genes. I was pretty ill as a kid and signed up to swimming because of survival issues, to improve my health, not to become muscular and performant. This is what mattered to my parents so I can live a normal and happy life. They never 19 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic stopped me from doing sports or gym. It made me feel energized and healthy. Now, what if I tell you that after high school I lost everything I worked for? I went to live in another city, to study for university. Here, my priorities changed rapidly and all I did in the first 2 years was to occasionally swim and play tennis or soccer with my buddies. But I wasn't pushing it as I used to. I mostly did it for pleasure, to free my mind and feel active. On that topic, we don't say we go to train tennis or soccer because it's playable and not trainable. Training is damn hard, playing is fun even if it can be very challenging and physically demanding. When I was a pro swimmer, I was competing, not playing in the water to win the game. Trust me, I know the difference between real training and fooling around believing is hard work. Of course, I am not talking about professional athletes in those sports, because that is a whole other level. The hard work isn’t as much in the competition itself as it is in the routine that prepares the proficiency level. I often meet people who complain about their physique. They train a lot if you'd ask them and have no idea why they aren't getting anywhere. But if I am to train alongside them, I almost always add extra passion and work than they do, and that without taking into consideration the rest of the aspects that build the work ethic, which is very often more important. 20 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic When they were kids, they played soccer or whatever was fun as a way of hanging out while I was swimming 10 km a day. It's pretty obvious then why I achieved a certain level in fitness and why for others it is so hard. If I sum up the whole time in which I trained, I can compound at least half a decade of serious commitment. Therefore, I didn't have results because of that 1 year-gym alone. I evolved as a consequence of those several years before I actually lifted weights, plus the gym itself. And they expected results to occur at the same timeframe and speed as for me when they fooled around when I was working out hard. If you never committed to such a high degree to sports or fitness, then you have my word that you need a couple of years to reach great results. When we start as kids, time is our ally. We only have to face hard work and discipline. As adults, on the other hand, we have to work and deal with a lot more of life. Time suddenly becomes limited, and so does our energy level, mindset, mood, etc. You can, however, obtain great results even starting as 30-year-old or 40, but you will endure more and you'll need to cultivate patience and the right mentality. Because of my financial situation and because I had to get many part-time jobs, I had to quit sports and fitness altogether. I can't remember how long exactly, but for 2-3 years, I was totally sedentary. As a result, I lost my muscles and cardio 21 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic condition. I didn't know how bad I performed because I was inactive. This was the time I got back to my hometown. I suffered a lot from internal battles as the sport was missing from my life. I only became aware of this later on, when I got back to training hard. I was an emotional mess, trying to figure out my life and to take over my financial situation. It was tough, but I was only 22. With little money in my pocket, I went back to the gym and renewed my monthly membership. I could afford to pay for 2-3 months only and what was left wasn't enough for me to buy the right food so I can train the way I liked. So I did lift again but my nutrition was pretty inadequate. I was also surprised to find a place full of gym rats, an environment that didn't seem alright in my eyes. It wasn't the same gym and people I was used to. Everything was different, from the atmosphere inside to how equipment looked. I didn't like it! They pretended to work hard but in reality, they were just fucking around on machines. They were just yelling, throw weights on the floor, lift and discuss bullshit the whole time. I knew that performance is built with hard work, in silence, with seriosity, and without bullshit. 22 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Decisions had to be made again, hence, I stopped my membership. I also saved some money this way and got rid of stupidity and mediocrity. I think this experience has influenced my view on some of the gym and meathead community, even though some of them are doing good work. From this point, my running journey and calisthenics began! I lived 5 minutes away from the athletic field - a communism ruin that also held a bunch of rusted pull-ups and dips steel bars, but it was enough. By the way, it looks the same even today! Nonetheless, I had what I needed. Performance-wise, I knew I don't need much equipment, high tech stuff, apparatus, etc. It was my own will of making a change that determined the actions to reach peak performance once again. At that time, I was pretty fat, out of shape but strong enough to do a couple of deadlifts, pull-ups, bench presses, and curls with decent resistance. I didn't know yet and about to find out that my cardio was ruined. So I planned to run for my first workout. I went on the track to jog 10 laps of 400 meters each, meaning 4 km (2.5 miles) to cover in total. Soon after I started to jog I felt my legs pretty heavily. In 3 laps (out of 10) I was on the floor, collapsing, almost passing out and vomiting. That little exercise was enough to tear me apart and force me to go home! 23 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic It was on that night when I reflected on what I was once and what I've become now. I couldn't imagine possible to lose all of my physical condition. In the following period, I went swimming again to see how well I can do. After just a few laps, I faced glycemia and calcium dropdown. I almost passed out again and my face turned yellow. Back home again reflecting on what should I do first. I grabbed a sheet of paper and started to write down what I have to work on: Increase my physical conditioning meaning cardio and strength Lose all the excessive stored fat Learn nutrition and expand my knowledge in training I began reading articles, books and everything seemed to be interesting and helpful. I read about running, swimming, personal development, bodybuilding, you name it! All this time, I didn't know that I have it all. I just needed to trust myself, and in my instincts, to unlock the potential. I had the know-how but it was just that for the first time, I felt weak and helpless. So I said to myself that I am going to start running and improve each time possible. I also adopted a never-quitting mentality and decided to stick with it until I got rid of all the extra poundage. I thought a lot about how my coach used to 24 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic prepare me, more precisely, about the period when I crossed from amateurs to proficiency levels. I knew I had to gradually build it through enduring the pain and increasing the frequency of my workouts. Therefore, I went back on the track and jogged several laps again. I failed, tried to improve and got back almost every single day to try better and for longer. I also included a few pushups, dips and pull-ups, but nothing important yet. Weeks passed and I managed to finally jog every single evening for at least 30 minutes now (that was about those 2,5 miles I first aimed for). In about 8 months, I managed to eliminate the whole excess of body fat and learn nutrition the right way. Besides that, I could now run for 1-hour straight or more, covering distances as long as 12 km (7,5 miles). I wasn't as performant as in high school, of course. But I finally achieved my second body transformation, from fat to very slim. Then I knew is about time to grow my mass back, but as I told you already, the gym was simply not a viable option anymore. And then, I could only do outdoor bodyweight fitness. It was spring and I was out in a public park doing some pull-ups and pushups when a friend observed me and approached to ask 25 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic whether I do calisthenics. I said that I don't know what the hell that is but I am doing some pull-ups and pushups instead. Then he explained that many practice bodyweight fitness like myself and the sport itself goes under the name of calisthenics. I wasn't paying too much attention but when I got home, I texted him to ask again about the name of this bodyweight fitness culture. I soon started to browse the whole internet about calisthenics and also got my hands on a few books. I fell in love with the sport at first sight. I said this is it! I am not only practicing this sport, but I will be damn good at it. I wanted to build the Greek God body and master those difficult exercises too. Through trial and error, over the years, I found my way back to might and muscle. I put on at least 20 pounds of mass, all possible with eating properly and mastering the basics. This was my third body transformation. I don't know if I looked the same as I did in high school, or better. I was massive enough and pretty jacked at the same time, stronger and more powerful than ever (that’s for sure). In terms of cardio though, I had plenty of endurance, but not the same as when I was swimming. Throughout this period, I went from vegan and vegetarian, to eating meat again. I wanted to 26 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic experiment and make my conclusions because I read a lot and it raised curiosity. Here was the point where I started Old School Calisthenic. I wanted to offer that part of the training and mindset that was genuinely mine. I created my style of training. The methods I used were rapidly categorized as high-volume calisthenics or military calisthenics. This happened simply because I grew up with that mentality. In a few years though, because of many new influences in my life, I lost control over my lifestyle. I ate a lot of junk food too and my habits, in general, weren't supposed to be in an athlete's life. I got rounded and pretty fat (96kg ~ 212lbs). I did have developed muscle tissue but it was covered by fat reserves. My abs weren't visible like they used to be. I had to cut off at least 20 pounds of body fat. My fourth body transformation began! I started to cook my meals and pay attention to what I eat as well as in the restaurants. Because it was autumn and winter, I had to quit running and for this reason, I got back in the pool. I committed to swimming and sauna along with my outdoor calisthenics training. 27 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Then, as spring made its presence, I reintegrated running into my schedule and slowly dropped on swimming. I needed to get jacked and build the best shape of my life! I kept my calisthenics training, but with less volume and frequency so I could add more cardio. Once I got better and the legs adapted, I continued running on trails with elevation gain. I started to challenge myself in the mountains on even rougher terrain. Here I had extreme elevation gain, beautiful scenery, and plenty of fresh air that served the purpose big time. I went from struggling with running throughout the city for 10-15 km (6.2-9.2 miles) to running mountain semi-marathons (23km ~ 14.3miles) with an elevation of over 1300m (800miles). I even ran 30+ km (19+ miles). I pushed it to the edge of my limits as I once did with swimming, bodybuilding, and calisthenics. The work paid off eventually! I burned a lot of body fat and increased the muscularity of my legs. I achieved the best shape of my life, a body that performs in any situation. I am now very strong, durable, powerful and on top of that, I can swim, run a lot even if it's rough terrain. I am not scared of running a marathon or doing a pull-up with 60 kg attached. I can say that I've been through several body transformations, and I have no regrets. Maybe, without failing so much, I wouldn’t be who I am. It took me more than a decade to achieve this form and learn all of this. 28 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic To top it all, I am not getting injured anymore. I found a sweet spot that serves my goal of progressing and staying safe. I am also aware that calisthenics isn’t the answer to everything, so I encourage you to step out of the comfort zone and integrate any training that suits you better. I couldn’t get the body I possess now without my cardio training too. I made myself a promise never to let go again. I hope you learned something about myself and made some conclusions about your fitness journey. Don't be afraid to fail and learn that with time, you can grow a lot! 29 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 30 Instagram: @oldschoolcalisthenic Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic What Is High-Volume Training? We call it 'high-volume’ because it's associated with high rep basic training, something similar to military training style. But it's technically a training method meant to drain you of energy, build endurance, performance, strength, and aesthetics. So, any continuous, high-rep, exhausting, and strenuous workout, if done frequently, can be called high-volume. As the title suggests, frequency and volume are the most critical characteristics of this training style. Intensity also plays an essential role as it influences how long and well you can perform. How frequently do I recommend you train? Well, in the beginning, you can start by training three, four times a week. But I suggest you build it up to five. Volume is also related to how frequent you train, not only to how many repetitions or miles you squeeze in a workout. Back when I started, I used to write down the amount of pull-ups, dips, and sprints I did every week. Obviously, adding more workouts increased the overall volume. But I also did prolonged training sessions by continuously adjusting intensity so I can exercise without stopping. Picking up the hardest variations and training only in high intensity isn't always in your benefit. I always recommend a mixture of these two. When you train volume, you have to 31 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic endure the workload. Even if you are doing intervals in highintensity, you still need to slow it down. For instance, when I run long mileage, I can't stop to recover. I do it while exercising by adapting my pace, speed, and breath. It is the same for when I do prolonged sessions of calisthenics. So how much volume is enough in a workout? You don't have to worry about it because I provide the right volume, exercises, intensity, and frequency through this program here. The training charts are made to meet your expectations as well as your level of fitness. Rest assured that you will work like you never did before! You will build up an enormous volume of reps and workouts. There is an inverse relationship between intensity and volume. When intensity goes high, the volume goes down and vice-versa. You will find plenty of workouts that are based on: High intensity and lower volume Extremely high volume and low intensity Moderate intensity-moderate volume Your job will be to find those workouts. What is intensive to you might be even harder for me, or extremely easy. 32 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Explaining The Workout Charts I didn't throw the routines randomly into the charts. I categorized them based on the benefits they provide, movement patterns, the muscle they involve, and your goals. You seek results and my eBook grants, but only if you train smart and pick the workouts best suited for your body composition. For instance, you can't attain a flat stomach and a low body fat percentage by continuously picking up workouts from the ABS training charts. To remove belly fat, you have to focus on the right routines that burn it out like cardio and HIIT. In reality, any kind of exercise burns calories. However, if you plan on burning fat as fuel, then only the right type of training will do so. Our bodies can also utilize sugar to provide energy and leave the stored fat where it is. For this reason, it is crucial to understand which workout fits your goal best. First, measure your current weight on an empty stomach. Then measure the circumference of your waist, shoulders, chest, arms, and legs. I find it more realistic to know the circumference because weight can vary 2-3 pounds depending on the water intake and how you metabolized food. That is why continually weighing yourself isn't the best way to go. Repeat 33 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic this process once every two weeks only and always on an empty stomach in the morning. Track these results. For weight loss, you can see improvements as fast as from a week to another. Growing mass is a slower process, though. Hence, measure the circumference from a month to another. Which Workouts to Choose? You can find dozens of workouts under the same category. If you have a relatively low body fat percentage, then that’s the best spot to be –almost every workout can is suited for you. I can't tell you precisely which one is best. That is why you have so many in front. Pick several that you find fascinating and go from one to another. Adjust, adapt, mix, and match! Listen to your body responds to every workout. It will tell how strenuous a routine is. I personally did everything that is inside the eBook. They are all good exercise, but we are different, and so are our needs. The first period of training is a trial. Don't see it as a waste of your time. You need to experiment, make conclusions, and then decide what remains. 34 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic I am sure that if you train hard, then there is no way you will not see progress over time. Many wrote to me asking whether my routines go along with kettlebell exercising too. My answer is yes! I also included deadlifts into some routines here as an alternative. You can easily blend a hybrid workout, and my eBook offers that too. Weighted calisthenics represented a tiny portion of my training in the past years. Even so, I included enough of them. Choose to train bodyweight purely without hesitation, and you will still build the Greek God physique. For the sake of variety, and because you might find weighted training as useful as calisthenics too, then I had to cover this field as well. Feel free to integrate and rearrange the exercises according to your desire. I offer a training plan that is more of a base-ground. You can follow it religiously or adjust. Either way, you can't go wrong! The reason is simple; the whole workout routines compound fundamental exercises only. Whether you want to build maximal strength, dynamic strength, grow muscle, or lean definition, and even burning fat. I got it all covered! It might be about performance for you. Worry not, by picking the right exercises, you will enhance your 35 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic muscular endurance, cardiovascular system and gain new abilities too. Almost every workout has two levels of difficulty. The structure remains, but the exercise variations may vary, as well as the reps and sets interval. The advanced level is very demanding, even for me. That is why you can change the rep and set interval, or even the exercise order. If you prefer, eliminate specific exercises and include different ones of your own. I left plenty of room for adaptation and improvements. See the other pdf I provided and pick any exercise from that one to include in a routine from this one. The other eBook called Exercise X-Ray offers more explanations about each exercise and shows form, range of motion through the pictures I inserted. If you don’t know how to execute an exercise, consult the other pdf, and you will find everything you need about it there. At the end of each workout, you can find the total amount of reps. I put it there, so you know before training how much volume you'll do. I find it necessary to track volume and frequency in a log. Some acquaintances are still amazed by how could I develop my body only from pull-ups, pushups, squats, and running sessions. But when I look over my training log, I see the enormous volume gathered in the past years. Comparing my 36 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic log with theirs, I get the answer to why I grew and evolved. Besides that, doing my way of training makes it harder to track progress. If you do strictly progressive calisthenics, and the same few workouts all over again, then you know if you added more reps and strength. Instead, when you train a variety of exercises, you can't know how strong you got. It also happens because of fatigue. I don't possess the same level of performance every week, nor do you. Sometimes I feel more tired, and sometimes I perform like never before. My only focus is on perfecting the workout and putting in the max effort. If that means just a little on some days, I am okay with it. But I never skip training unless I have a real motive behind. Make it lifestyle, and set no timeframes. I train because I love it, and my brain needs it even more than my body. I don't feel well unless I work out. I don't care how fast I progress because I will train for all my life. In this case, there is enough time to achieve any bold fitness goal. In most cases, you don't need much equipment. A pull-up and dip bar will be enough to train your whole muscles. But, to benefit more, you may need some extra and very cheap equipment like: 1. TRX stripes or any other more affordable brand. You will use them for many exercises. Plus, you can take them 37 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic with you almost anywhere, from vacation to a calisthenics playground. 2. Gymnastic rings. You might need to substitute the bars if you have none. Or, you can use them for training more intensively. Dips are harder on rings than on bars because it evolves coordination and balance too. But many other exercises can be done with rings. Like stripes, they don't occupy much space in your bag, making them an option for when you travel. A third option is to utilize them along with the stands work on bars. It all comes down to your preference. 3. Elastic rubber bands. You can use them to ease the intensity of an exercise. For instance, if you cannot pull yourself any longer, a rubber band can help you add more reps to your workout. It will build up the volume. On the opposite side, you can use them to increase resistance. I step on them and try to squat against the pressure applied. But you can do the same with pushups! 4. Foam roller. If you can't afford recovery massages, then a roller can do the trick. I use it with consistency to help my muscles recover. Remember that the ability to train more effectively increases when your body is feeling better. It is also the reason why we need to sleep and eat more and better. 38 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 5. A weighted vest. A 20 pounds (10 kilos) vest costs around 40 bucks. You need it only if you plan on doing weighted calisthenics. I own a 10 kilos vest and use periodically. 6. A dumbbell or kettlebells (optional). You only need them if you plan to deadlift or squat using resistance. You can also use it for bicep curls or any other hybrid training you might want to integrate. I used none in the past years, and my lower back developed equally with the other parts of my body. It's a preference only, but because I included workouts based on deadlifts, I had to mention it. Even so, I find deadlifting a good idea as long as you don't go heavy. I instead do sets of 20 reps with lightweights than sets of 5 and heavyweight. My spine and general health are a priority, always! 7. Gloves, practical clothes, and proper shoes. If you train outdoors like me, then you need some comfortable clothing. I run a lot of trails and on track too, so wearing the right shoes is as crucial as it gets. A pair of adequate shoes are a bit costly, but find a way to get your hands on them. 8. A watch or something to track time. You need to monitor the pause and intervals. Use your phone or buy a fitness watch. I also use mine to measure my heartbeats, distances, time, elevation, and so on. A good wearable isn't cheap. They usually start at $100. 39 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 9. Weighted plates and a belt (optional). You need them for pull-ups and dips, maybe. A weighted vest can be sufficient, too, depending on how heavy it is. I use both because my vest only weighs 10 kilograms. Sometimes, I like to do pull-ups with +30kg. To add up to such an intensity, I use plates. If you only do bodyweight work, then it doesn't matter. For example, you may like a specific group of circuits from a workout and from another one too. But you dislike the rest of them belonging in the same routine structure. Take what you prefer, eliminate what you don’t, and constitute a workout around the circuits or exercises that fit best. In calisthenics, it requires creativity to isolate specific muscle groups of another. That is why everything herein is based on compound exercises. If you want to target your biceps and triceps, for instance, then you can't do it without targeting back, shoulders, chest, and forearms. The definition says that compound movements contract more muscle groups at the same time and as a system. However, certain exercises like Triceps Extensions and TRX Bicep Curls offer that sensation of isolating muscle groups to focus on a single group instead –in reality, they can’t entirely isolate your other muscle groups because you still utilize your body weight as resistance. 40 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic I recall a lot of workouts where I did hundreds of pushups. I expected my chest and triceps to hurt, but instead, I had extreme back muscle soreness. Who would imagine that highvolume pushups could genuinely sore the back muscles at such a degree? I couldn't know that unless I tried. Another example was when I did dozens of Commando PullUps in a single workout. My back, biceps were very sore, but to my staggering discovery, the chest too. My lower back felt the same after doing 10 sets of 50 bodyweight squats. It is a reason why I added lower back exercises along with squat variations. Sprints and uphill running forged my legs even more. After continuously running so for several months, I got more massive thighs and better-sculpted calves. Most people won't believe it. The majority think running will only make your legs look skinny and enhance endurance-ability. While that is true in some instances, it didn’t happen for me. I think you can't develop your legs up to their potential only by doing squats, weighted squats, and running alone. You need a combination of all, including plyometrics. Long-distance flat runs don't grow legs. They shape the calves but make the leg overall skinny, efficient for that task. Uphill running, sprinting on rocky, slippery, and rough terrain 41 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic will help grow them. The higher is the elevation gain, the more your leg muscles will contract -pretty similar to squats movement. In one chapter, you have push & pull combinations under the same routine. You also have pushups routines individually of pull-ups routines for split days. But if you like, you can copy one workout from pushup charts and attach it to a pull-up workout of your desire. This method increases the possibilities of combinations once more. Like this, you end up training in a bodybuilding approach, with sets and reps, one muscle group after another -very useful for hypertrophy! In my effort to leave room for creativity and adaptability, I added workouts based on a single exercise only like dips, pushups, or pull-ups. I did it also because you may be very busy and need something challenging or time-efficient. Extend a workout by adding variations, or training systems from other charts, depending on your ambition, will-power, and time availability. You can mix a workout with upper-body exercises and squat variations or cardio too. I offer some workouts on that but feel free to change them as desired. Or maybe you want a hypertrophy workout for legs and chest into the same routine. Then simply pick a workout routine for your legs, finish it, and move to exercises that target the chest. 42 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 43 Instagram: @oldschoolcalisthenic Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Push & Pull Workouts I elegantly fused various pull-ups, core exercises, pushup variations, and also dips -all into a single workout. I designed dozens of routines with a large variety of basic exercises. Moreso, you will be thrilled to discover weighted calisthenics, deadlifts as well. The way I structured leaves room for creativity and adjustments. I give you the workouts, but you can easily adjust sets, reps, or suitably rearrange the exercises as you please. These charts are best suited for those willing to build strength, muscular endurance, improve muscle definition, and even for muscle growth. There is a wide range of training methods: classic bodybuilding style, pyramids, and circuits. That is why, some of them will mainly exhaust your muscles, while others will also increase a lot your cardiovascular system. The last ones will feel more like HIIT. Let's say you want to train your upper-body muscles as a whole unite system. Then you landed right on the spot for that. The entire exercises are compound and train more muscle groups at the same time. You can utilize them effectively for targeting lats, shoulders, biceps, and so on. 44 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic I added so many routines, and yet, there is room left for more. If you pick a workout from the Pull-Up charts and another from the Pushups & Dips Charts, you can constitute an entirely new Push & Pull workouts, different than the ones here. Workout 1: Advanced: 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups 50 Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 50 Diamond Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Chinups 50 Incline Pushups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups 50 Incline Narrow Pushups TOTAL: 200 Pull-Ups and Pushups Intermediate: 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Pull-Ups 25 Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 25 Diamond Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Chinups 25 Incline Pushups 2 -> 4 -> 6 -> 8 -> 6 -> 4 -> 2 Close Pull-Ups 25 Incline Narrow Pushups TOTAL: 128 Pull-ups and 100 Pushups Information: Don’t rest more than 90 seconds between pull-ups. You quickly start with the first set of 2 reps, catch your breath, and proceed with the following 45 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic one of 4 reps As you get more tired, extend the pause to 60-90 seconds Make it even harder by doing 100 pushups instead of 50 Make it easier by going up to 6 pull-ups and doing more pushups instead The routine is adjustable to your level. Include more pushups and pullups or less depending on how much workload you can resist You can use a regular grip or any other variation you want Workout 2: Advanced: 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Pull-Ups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 ->4 -> 2 Dips 10-20 Pull-Ups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Close Chinups 2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips 10-20 Close Chinups 5 Pushups -> 10 Incline Pushups -> 10 Chinups (Do 5 cycles of this last circuit) TOTAL: 200 dips, 90-130 pull-ups, 75 pushups Intermediate: 2 -> 4 -> 6 -> 6 -> 4 -> 2 Dips 5-10 Pull-Ups 2-4-6-6-4-2 Dips 5- 10 Pull-Ups 2-4-6-6-4-2 Dips 5-10 Close Chinups 2-4-6-6-4-2 Dips 5- 10 Close Chinups 10 Pushups -> 10 Incline Pushups -> 5 Chinups 46 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic (Do 4-5 cycles of this last circuit) TOTAL: 96 Dips, 40-75 Pull-Ups, 100 Pushups Information: Rest as minimum as possible When it becomes too hard, extend pause to 2-3 minutes Make it harder by increasing the reps and vice-versa You can adjust reps as you please. Do fewer dips if it’s too hard, and more pull-ups or pushups if you feel so Use gymnastic rings if you prefer Workout 3: Advanced: 7-10 Chinups -> 7-10 Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 10 Diamond Pushups -> 10 Pushups -> 10 Wide Pushups (Do the circuit for 7-10 times) TOTAL: 98-200 Pull-Ups, 84-150 Dips, 70-100 Leg Raises, 210-300 Pushups Intermediate: 4-6 Chinups -> 4-6 Pull-Ups -> 8-10 Dips -> 10 Leg Raises -> 8 Diamond Pushups > 8 Pushups -> 8 Wide Pushups (Do the circuit for 6-10 times) TOTAL: 48-120 Pull-Ups, 48-100 Dips, 100 Leg Raises, 144-240 Pushups Information: Rest 60-90 seconds. When it becomes too hard, extend to 2-3 minutes Adjust the reps to fit your physical capabilities You can do Leg Raises hanged of a pull-up bar, on a dip station, or on the ground. The easiest version would be on the floor Bend the knee if you cannot fully stretch your legs 47 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 4: Advanced: [1 -> 2 -> 3 -> … -> 9 -> 10 Pushups (Hold 3 seconds on top for each repetition) 15-20 Pull-Ups/Chinups] x Do all this for 4 times [20 Declined Pushups -> 5-10 Close Chinups] x 4 times TOTAL: 320 Pushups, 85-130 Pull-Ups Intermediate: [1 -> 2 -> 3 -> 4 -> 5 -> 6 -> 7 Pushups (Hold 3 seconds on top for each repetition) 10 Pull-Ups/Chinups] x Do all this for 4 times [10-15 Declined Pushups -> 5-7 Close Chinups] x 5 times TOTAL: 162-187 Pushups, 65-85 Pull-Ups Information: Hold 3 seconds on top for each repetition in part (2 reps with 2 holds of 3 seconds, 3 reps with 3 holds of another 3 seconds, etc.) The whole purpose is to increase the time under tension Rest as minimum as possible At the second group of exercises, rest 60 seconds from a set to another Adjust the reps. Go up to 20 if it's too easy Workout 5: Advanced: 2 Pull-Up -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups 4 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises 6 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups ------------(and so on to)-------------------------------------------20 Pull-Ups -> 20 Diamond Pushups -> 20 Dips -> 50 Leg Raises TOTAL: 110 Pull-Ups, 110 Pushups, 110 Dips, 275 Abs Reps 48 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Intermediate: 1 Pull-Up -> 2 Diamond Pushups -> 2 Dips -> 5 Sit-Ups 2 Pull-Ups -> 4 Diamond Pushups -> 4 Dips -> 10 Leg Raises 3 Pull-Ups -> 6 Diamond Pushups -> 6 Dips -> 15 Sit-Ups ------------(and so on to)-------------------------------------------7 Pull-Ups -> 14 Diamond Pushups -> 14 Dips -> 35 Sit-Ups TOTAL: 28 Pull-Ups, 56 Pushups, 56 Dips, 140 Abs Reps Information: Adjust the reps to fit your physical capabilities Rest as little as possible and no more than 90 seconds from an exercise to another Workout 6: Advanced: [10 Chinups -> 10 Triceps Extensions -> 20 Bench Dips] x 4 times/sets [5 Pull-Ups -> 5 Pushups] x 10 times/sets [10 Body Rows -> 20 Incline Pushups -> 10 Declined Pushups] x 4 times/sets TOTAL: 130 Pull-Ups, 290 Pushups (Dips and Extensions included) Intermediate: [5-7 Chinups -> 6-10 Triceps Extensions -> 15-20 Bench Dips] 4 times/sets [3-4 Pull-Ups -> 5 Pushups] x 10 times/sets [6-8 Body Rows -> 10-15 Incline Pushups -> 6-10 Declined Pushups] x 4 times/sets TOTAL: 74-100 Pull-Ups, 198-270 Pushups (Dips and Extensions included) Information: Rest 60 seconds from an exercise to another Body Rows may be the same as Horizontal Pull-Ups. Australian/Aussie Pull-Ups stand for a diagonal position which makes it slightly easier Adjust reps and pause to make it hard on the muscles 49 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 7: Advanced: 10 Close Pull-Ups/Chinups -> 15 Dips -> 20 Diamond Pushups -> 10 Leg Raises (Do the circuit for 10 times) TOTAL: 100 Pull-Ups, 150 Dips, 200 Pushups, 100 Leg Raises Intermediate: 5-7 Close Pull-Ups/Chinups -> 8-12 Dips -> 10-12 Diamond Pushups -> 10 Leg Raises (Do the circuit for 10 times) TOTAL: 50-70 Pull-Ups, 80-120 Dips, 100-120 Pushups, 100 Leg Raises Information: You can do Leg Raises on a Dip station or hanged of a Pull-Up bar. Bend the knee if it’s too difficult to keep a straight alignment of your legs Rest 60-90 seconds after each exercise Workout 8: Advanced: 10 Pull-Ups -> 20 Diamond Pushups 9 Pull-Ups -> 20 Pushups 8 Pull-Ups -> 20 Incline Pushups 7 Pull-Ups -> 20 Declined Pushups 6 Pull-Ups -> 20 Diamond Pushups -------------(down to)---------------------------1 Pull-Up -> Max. Reps. Pushups 2 Chinups -> 20 Incline Pushups 3 Chinups -> 20 Declined Pushups -------------(up to)-------------------------------10 Chinups -> 20 Incline Pushups TOTAL: 109 Pull-Ups, 380 Pushups 50 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Intermediate: 8 Pull-Ups -> 10 Diamond Pushups 7 Pull-Ups -> 10 Pushups 6 Pull-Ups -> 10 Incline Pushups 5 Pull-Ups -> 10 Declined Pushups 4 Pull-Ups -> 10 Diamond Pushups ---------------(down to)-----------------1 Pull-Up -> Max. Reps. Pushups 2 Chinups -> 10 Incline Pushups 3 Chinups -> 10 Declined Pushups ----------------(up to)--------------------8 Chinups -> 10 Incline Pushups TOTAL: 71 Pull-Ups, 150 Pushups Information: You can do anywhere between 10 and 20 pushups Rest 60-90 seconds from an exercise to another once is difficult enough Workout 9: Advanced: 5-10 Handstand Pushups (against a wall) x 5 sets 15-20 Dips x 5 sets 10 Pull-Ups/Chinups x 10 sets 10 Leg Raises x 5 sets 10 Knee Raises x 5 sets TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises Intermediate: 5-10 Pike Pushups x 5 sets 10-15 Dips x 5 sets 5-7 Pull-Ups/Chinups x 10 sets 10 Leg Raises x 5 sets 10 Knee Raises x 5 sets 51 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 100 Pull-Ups, 75-100 Dips, 25-50 Handstand Pushups, 100 Leg Raises Information: Pike Pushups instead of Handstand Pushups (HSPU) if you are unable to do them However, if you decide to keep HSPU and eliminate the Pikes, then do anywhere between 3 and 5 reps. You can also do half the range of motion until you get strong enough The pause is 60 seconds from a set to another To do HSPU, support your body against a wall. You have to options, facing the wall or have it at your back (the second is easier) Bend the knee for Leg Raises if it’s too hard to keep the legs perfectly straight Split Pull-Ups and Chinups, 5 sets and 5 sets Workout 10: Advanced: 7-10 Pull-Ups/Chinups x 10 sets 15-20 Dips x 10 sets 15-25 Pushups x 10 sets TOTAL: 70-100 Pull-Ups, 150-200 Dips, 150-250 Pushups Intermediate: 5-7 Pull-Ups/Chinups x 10 sets 10-15 Dips x 10 sets 10-15 Pushups x 10 sets TOTAL: 50-70 Pull-Ups, 100-150 Dips, 100-150 Pushups Information: Rest 60-90 seconds between sets You can choose to do Dips on gymnastic rings, 5 sets out of 10. Five sets can be done on a dip station 52 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 11: Advanced: 7-10 Wide Pull-Ups x 4 sets 15-20 Dips x 4 sets 7-10 Commando Pull-Ups x 4 sets 15-10 Decline Pushups x 4 sets 5-10 Chinups x 4 sets Max. Reps. Pushups x 4 sets TOTAL: 76-120 Pull-Ups, 60-80 Dips, over 160 Pushups Intermediate: 4-6 Wide Pull-Ups x 4 sets 10-15 Dips x 4 sets 5-7 Commando Pull-Ups x 4 sets 8-12 Decline Pushups x 4 sets 5 Chinups x 4 sets Max. Reps. Pushups x 4 sets TOTAL: 56-72 Pull-Ups, 40-60 Dips, over 100 Pushups Information: Rest 60-90 seconds between sets Workout 12: Advanced: (7-10 Horizontal Pull-Ups -> 12-15 Dips -> 10 Leg Raises -> 15-20 Pushups) x 5 sets 7-10 Wide Pull-Ups x 4 sets Max. Reps. Australian Pull-Ups x 5 sets 10 Knee Raises x 10 sets One set of max reps – Diamond Pushups 53 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: over 120 Pull-Ups, 60-75 Dips, over 100 Pushups, 150 Leg Raises Intermediate: (5-7 Horizontal Pull-Ups -> 8-10 Dips -> 10 Leg Raises -> 10-12 Pushups) x 5 sets 4-5 Wide Pull-Ups x 4 sets Max. Reps. Australian Pull-Ups x 5 sets 10 Knee Raises x 10 sets One set of max reps – Diamond Pushups TOTAL: over 70 Pull-Ups, 40-50 Dips, over 70 Pushups, 150 Leg Raises Information: Rest 60-90 seconds between sets Workout 13: Advanced: Weighted Wide Pull-Ups: 4 sets x 5-10 reps Weighted Dips: 4 sets x 6-15 reps Weighted Chinups: 4 sets x 5-10 reps Weighted Pushups: 4 sets x 6-15 reps Bodyweight Horizontal Pull-Ups: 4 sets x Max Reps Bodyweight Diamond Pushups: 4 sets x Max Reps TOTAL: 80-120 Pull-Ups, 24-60 Dips, over 60 Pushups Intermediate: Weighted Wide Pull-Ups: 3-5 sets x 3 reps Weighted Dips: 3-4 sets x 5-6 reps Bodyweight Dips: 4 sets x 6-10 reps Weighted Chinups: 3~5 sets x 3~4 reps Weighted Pushups: 4 sets x 6~10 reps Bodyweight Horizontal Pull-Ups: 4 sets x Max Reps Bodyweight Pushups: 4 sets x Max Reps TOTAL: over 40 Pull-Ups, over 60 Dips, over 60 Pushups Information: 54 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Rest 60-90 seconds between sets The rep range varies for weighted exercises. It depends on how heavy you go. I often use a 10kg vest or plates of 30kg Make someone or a training partner push on your back when you do pushups. Or you can support his entire body weight on your back. The first option is easier in intensity Workout 14: Advanced: (10 Pull-Ups -> 20 Dips -> 20 Pushups) x 10 sets TOTAL: 100 Pull-Ups, 200 Dips, 200 Pushups Intermediate: (5-7 Pull-Ups -> 12-15 Dips -> 12-15 Pushups) x 10 sets TOTAL: 50-70 Pull-Ups, 120-150 Dips, 120-150 Pushups Information: Rest 2-3 minutes after each circuit and 60 seconds after each exercise You can also change grips and try other variations Workout 15: Advanced: 2 Pull-Ups -> 2 Dips -> 2 Pushups 4 Pull-Ups -> 4 Dips -> 4 Pushups 6 Pull-Ups -> 6 Dips -> 6 Pushups ------------(up to)---------------------------18 Pull-Ups -> 18 Dips -> 18 Pushups 20 Pull-Ups -> 20 Dips -> 20 Pushups TOTAL: 110 Pull-Ups, 110 Dips, 110 Pushups Intermediate: 2 Pull-Ups -> 2 Dips -> 2 Pushups 55 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 4 Pull-Ups -> 4 Dips -> 4 Pushups 6 Pull-Ups -> 6 Dips -> 6 Pushups -----------------(up to)-------------------8 Pull-Ups -> 8 Dips -> 8 Pushups 10 Pull-Ups -> 10 Dips -> 10 Pushups 8 Pull-Ups -> 8 Dips -> 8 Pushups -----------------(down to)----------------------4 Pull-Ups -> 4 Dips -> 4 Pushups 2 Pull-Ups -> 2 Dips -> 2 Pushups (Repeat this one more time) TOTAL: 100 Pull-Ups, 100 Dips, 100 Pushups Information: Rest as little as possible Workout 16: Advanced: 1 Pull-Up -> 2 Pushups 2 Pull-Ups -> 4 Pushups ---------------------------------14 Pull-Ups -> 28 Pushups 15 Pull-Ups -> 30 Pushups TOTAL: 120 Pull-Ups, 240 Pushups Intermediate: 1 Pull-Up -> 2 Pushups 2 Pull-Ups -> 4 Pushups ---------------------------------9 Pull-Ups -> 18 Pushups 10 Pull-Ups -> 20 Pushups Max Reps Plank-to-Pushups x 5 sets Max Reps Chinups x 5 sets TOTAL: over 65 Pull-Ups, over 140 Pushups 56 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Information: Rest as little as possible Workout 17: Advanced: Weighted Pull-Ups: 5 sets x 5-10 reps Handstand Pushups: 5 sets x 5-10 reps Bodyweight Horizontal Pull-Ups: 5 sets x 10 reps Bodyweight Dips: (2 -> 4 -> 6 -> 8 -> 10) x 2 sets Bench Dips: 10 -> 20 -> 30 -> 40 -> 50 TOTAL: over 70 Pull-Ups, 210 Dips, over 25 Handstand Pushups Intermediate: Weighted Pull-Ups: 4-5 sets x 3-5 reps Handstand Pushups: 4-5 sets x 3-5 reps Bodyweight Horizontal Pull-Ups: 5 sets x 10 reps Bodyweight Dips: (2 -> 4 -> 6 -> 8 -> 10) x 2 sets Bench Dips: 10 -> 20 -> 30 -> 40 -> 50 Commando Pull-Ups: 4 sets of max. reps. TOTAL: over 40-50 Pull-Ups, over 15 Handstand Pushups, 210 Dips Information: Rest 60-90 seconds between sets The rep range varies for weighted exercises. It depends on how heavy you go. I often use a 10kg vest or plates of 30kg Workout 18: Advanced: (15-20 Pushups -> 20 Bench Dips -> 7-10 Pull-Ups) x 4 sets (12-15 Diamond Pushups -> 20 Bench Dips -> 7-10 Close Chinups) x 4 sets Max. reps. Triceps Extensions x 5 sets Commando Pull-Ups 5 sets x 5 reps 57 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 85-105 Pull-Ups, 140-180 Pushups, 160 Bench Dips Intermediate: (12-15 Pushups -> 20 Bench Dips -> 5 Pull-Ups) x 4 sets (10-12 Diamond Pushups -> 20 Bench Dips -> 5 Close Chinups) x 4 sets Max. reps. Triceps Extensions x 5 sets Commando Pull-Ups 5 sets x 4-5 reps TOTAL: 85-105 Pull-Ups, 140-180 Pushups, 160 Bench Dips Information: Rest 2-3 minutes after each circuit Workout 19: Advanced: 5 Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 20 Pull-Ups (Do the circuit for 7-10 times) TOTAL: 140-200 Pull-Ups and 280-400 Pushups Intermediate: 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 10 Pull-Ups (Do the circuit for 5-7 times) TOTAL: 50-70 Pull-Ups and 150-210 Pushups Information: Rest as little as possible Use a pair of 20 cm paralletes. You can go faster from an exercise to 58 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic another When you do Uneven Pushups, remind that work one hand after another Workout 20: Advanced: 25 Pull-Ups -> 50 Pushups 20 Pull-Ups -> 40 Pushups 15 Pull-Ups -> 30 Pushups 10 Pull-Ups -> 20 Pushups 5 Pull-Ups -> 10 Pushups (5 Chinups-> 15-20 Diamond Pushups) x 5 sets TOTAL: 100 Pull-Ups and 225-250 Pushups Intermediate: 15 Pull-Ups -> 40 Pushups 10 Pull-Ups -> 30 Pushups 5 Pull-Ups -> 20 Pushups 5 Pull-Ups -> 10 Pushups 5 Pull-Ups -> 10 Pushups (5 Chinups-> 10-15 Diamond Pushups) x 5 sets TOTAL: 65 Pull-Ups and 160-185 Pushups Information: Rest as little as possible Workout 21: Advanced: 100 Pushups -> 25 Chinups 80 Pushups -> 20 Chinups 60 Pushups -> 15 Chinups 40 Pushups -> 10 Chinups 20 Pushups -> 5 Chinups 59 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 75 Pull-Ups and 300 Pushups Intermediate: 60 Pushups -> 15 Chinups 50 Pushups -> 10 Chinups 40 Pushups -> 5 Chinups 30 Pushups -> 5 Chinups 20 Pushups -> 5 Chinups 10 Pushups -> 5 Chinups TOTAL: 45 Pull-Ups and 210 Pushups Information: Rest as little as possible 60 Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 61 Instagram: @oldschoolcalisthenic Push & Pull Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Pull-Up Workouts The whole upper-body power of a calisthenics athlete mainly comes from overdoing pull-ups. They are the icon of bodyweight training. Pull-ups are used to determine one's real raw strength. That's why it's used in strength battles almost every time. But pull-ups are also widely known for their hypertrophy benefits too. I included all the variety you need to forge a mighty upper body. You will find all the approaches required, from classic sets & reps to pyramid military-style and circuits. Take a look over all of them, and then mark which ones are best for you. I also have to mention that you can integrate other workouts along with these. I very often train my chest after a back and biceps session or the abs. It will require more time, though. If busy, then you will be delighted to discover workouts that don't necessitate more than 30 minutes to finish it. Use gymnastic rings instead of a pull-up bar if you prefer, or integrate them for the sake of variety or functional strength purposes. 62 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 1: Advanced: 7 Close Pull-Ups -> 7 Chinups -> 7 Wide Pull-Ups 6 Close Pull-Ups -> 6 Chinups -> 6 Wide Pull-Ups 5 Close Pull-Ups -> 5 Chinups -> 5 Wide Pull-Ups 4 Close Pull-Ups -> 4 Chinups -> 4 Wide Pull-Ups 3 Close Pull-Ups -> 3 Chinups -> 3 Wide Pull-Ups 2 Close Pull-Ups -> 2 Chinups -> 2 Wide Pull-Ups 1 Close Pull-Up -> 1 Chinup -> 1 Wide Pull-Up 5 Commando Pull-Ups -> 5 Horizontal Pull-Ups -> 5 Wide Pull-Ups x 4 sets 20 Leg Raises x 4 sets 15 Sit-Ups x 4 sets 45 Sec. Flutter Kicks x 4 sets TOTAL: 144 Pull-Ups Intermediate: 5 Close Pull-Ups -> 5 Chinups -> 5 Wide Pull-Ups 4 Close Pull-Ups -> 4 Chinups -> 4 Wide Pull-Ups 3 Close Pull-Ups -> 3 Chinups -> 3 Wide Pull-Ups 2 Close Pull-Ups -> 2 Chinups -> 2 Wide Pull-Ups 1 Close Pull-Up -> 1 Chinup -> 1 Wide Pull-Up 4 Commando Pull-Ups -> 4 Horizontal Pull-Ups -> 4 Wide Pull-Ups x 4 sets 20 Leg Raises x 4 sets 15 Sit-Ups x 4 sets 45 Sec. Flutter Kicks x 4 sets TOTAL: 93 Pull-Ups Information: 63 Rest from 60 to 90 seconds and extend when you are too tired Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 2: Advanced: 10 -> 8 -> 6 -> 4 -> 2 Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Chinups 10 -> 8 -> 6 -> 4 -> 2 Horizontal Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Close Chinups 10 -> 8 -> 6 -> 4 -> 2 Commando Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Aussie Pull-Ups 10 -> 8 -> 6 -> 4 -> 2 Aussie Chinups TOTAL: 240 Pull-Ups Intermediate: 5 -> 4 -> 3 -> 2 -> 1 Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Chinups 5 -> 4 -> 3 -> 2 -> 1 Horizontal Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Wide Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Close Chinups 5 -> 4 -> 3 -> 2 -> 1 Commando Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Aussie Pull-Ups 5 -> 4 -> 3 -> 2 -> 1 Aussie Chinups TOTAL: 120 Pull-Ups Information: Rest as little as possible 64 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 3: Advanced: 8-10 Wide Pull-Ups x 4 sets 8-10 Pull-Ups x 4 sets 8-10 Chinups x 4 sets 6-10 Close Chinups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 160-200 Pull-Ups Intermediate: 5-7 Wide Pull-Ups x 4 sets 5-7 Pull-Ups x 4 sets 4-7 Chinups x 4 sets 4-6 Close Chinups x 4 sets 8-10 Aussie Pull-Ups x 4 sets TOTAL: 102-148 Pull-Ups Information: Rest from 60 to 90 seconds and extend when you are too tired Workout 4: Advanced: 7-10 Horizontal Pull-Ups x 4 sets 7-10 Aussie Pull-Ups x 4 sets 7-10 Pull-Ups x 4 sets 10 Deadlifts x 5 sets TOTAL: 84-120 Pull-Ups and 50 Deadlifts Intermediate: 5-6 Horizontal Pull-Ups x 4 sets 5-6 Aussie Pull-Ups x 4 sets 5-6 Pull-Ups x 4 sets 65 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 10 Deadlifts x 5 sets TOTAL: 60-72 Pull-Ups and 50 Deadlifts Information: Rest from 60 to 90 seconds and extend when you are too tired Adapt the rep range to fit your desire Use a weight for deadlifts that allow you to keep a perfect form, a complete range of motion, and for that volume of 10 reps of 5 sets. Don’t lift too heavy; keep it pretty light. Workout 5: Advanced: 1 -> 2 -> 3 -> 4 -> 5 -> … -> 14 -> 15 -> 14 -> 13 -> … -> 2 -> 1 Pull-Ups TOTAL: 225 Pull-Ups Intermediate: 1 -> 2 -> 3 -> … -> 9 -> 10 -> 9 -> 8 -> … -> 2 -> 1 Pull-Ups TOTAL: 100 Pull-Ups Information: Rest as little as possible Adapt the rep range according to your physical capabilities Change grips any time you want. Don’t need to stick with regular Pull-Ups up and down Workout 6: Advanced: 7-10 Pull-Ups x 2 sets 5 Weighted Wide Pull-Ups x 4 sets 5 Weighted Chinups x 4 sets 7-10 Weighted Pull-ups x 4 sets 5 Weighted Chinups x 4 sets 66 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 108-120 Pull-Ups Intermediate: 5 Pull-Ups x 2 sets 3-4 Weighted Wide Pull-Ups x 4 sets 3-4 Weighted Chinups x 4 sets 7-10 Horizontal Pull-Ups x 4 sets TOTAL: 62-82 Pull-Ups Information: Rest from 60 to 90 seconds and extend when you are too tired Adapt the rep range I usually add +30 kg and do sets of 5. Find a resistance to allow you just that I also have 10kg vest, and I use it to do weighted Pull-Ups for as much as 7-10 reps per set Try to respect the minimum rep range, so adjust the weights accordingly The first sets are working sets but more to warm and prepare you up for overloaded work Workout 7: Advanced: 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Wide Pull-Ups 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Horizontal Pull-Ups 2-> 4-> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Commando Pull-Ups 5 Pull-Ups x 5 sets TOTAL: 175 Pull-Ups Intermediate: 67 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 2-> 4-> 6 -> 6 -> 4 -> 2 Wide Pull-Ups 2-> 4-> 6 -> 6 -> 4 -> 2 Horizontal Pull-Ups 2-> 4-> 6 -> 6 -> 4 -> 2 Commando Pull-Ups 4-5 Pull-Ups x 5 sets TOTAL: 92-97 Pull-Ups Information: Rest as little as possible Adapt the rep range Workout 8: Advanced: [1 Pull-Up (Hang 5 seconds at the bottom) -> 2 Pull-Ups (Hang 5 seconds at the bottom) ->3 Pull-Ups (Hang 5 seconds at the bottom) -> 4 Pull-Ups (Hang 5 seconds at the bottom) -> 5 Pull-Ups (Hang 5 seconds at the bottom)] x 5 sets 5 Commando Pull-Ups x 4 sets 5 Close Grip Pull-Ups x 4 sets 5 Close Grip Chinups x 4 sets 5 Pull-Ups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 195 Pull-Ups Intermediate: [1 Pull-Up (Hang 3 seconds at the bottom) -> 2 Pull-Ups (Hang 3 seconds at the bottom) ->3 Pull-Ups (Hang 3 seconds at the bottom) -> 4 Pull-Ups (Hang 3 seconds at the bottom)] x 4 sets 5 Commando Pull-Ups x 4 sets 5 Close Grip Pull-Ups x 4 sets 5 Close Grip Chinups x 4 sets 5 Pull-Ups x 4 sets 10 Aussie Pull-Ups x 4 sets TOTAL: 160 Pull-Ups 68 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Information: Rest as little as possible Workout 9: Advanced: 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 5 Clapping Pull-Ups x 4 sets 5 Dynamic Grip Variation from Pull-Ups to Chinups x 4 sets 5 Dynamic Variation from Pull-ups to Close Pull-Ups x 4 sets 5-10 Slow Execution Horizontal Chinups x 4 sets TOTAL: 100-120 Pull-Ups Intermediate: 4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 4 Clapping Pull-Ups x 4 sets 3-4 Dynamic Grip Variation from Pull-Ups to Chinups x 4 sets 4 Dynamic Variation from Pull-ups to Close Pull-Ups x 4 sets 5 Slow Execution Horizontal Chinups x 4 sets TOTAL: 84 Pull-Ups Information: Keep a good form and a full range of motion Hit the bar with your chest Rest from 60 to 90 seconds and extend when you are too tired Be as explosive as possible and slow on the negative movement Changing grips from Pull-Ups to Chinups requires a dynamic move and strength. Try to keep a steady execution 69 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 10: Advanced: 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 5 Clapping Pull-Ups x 4 sets 5 Weighted Wide Pull-Ups x 4 sets 5 Weighted Close Chinups x 4 sets 10 Deadlifts x 5 sets 10 Horizontal Pull-Ups x 4 sets TOTAL: 120 Pull-Ups and 50 Deadlifts Intermediate: 4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 4 Clapping Pull-Ups x 4 sets 3 Weighted Wide Pull-Ups x 4 sets 3 Weighted Close Chinups x 4 sets 5-8 Deadlifts x 5 sets 10 Horizontal Pull-Ups x 4 sets TOTAL: 96 Pull-Ups and over 25 Deadlifts Information: Keep a good form and a full range of motion Hit the bar with your chest Be as explosive as possible and slow on the negative movement Rest from 60 to 90 seconds and extend when you are too tired Overload in a way to reach the given reps If you feel too strong and the extra resistance isn’t sufficient, then do more reps Deadlift a weight that allows you to keep a good form and complete the whole reps. Don’t go heavy. Do volume instead 70 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 11: Advanced: 5-10 Muscle-Ups x 5 sets 7-10 Close Chinups x 4 sets 7-10 Chinups x 4 sets 20 Aussie Pull-Ups x 5 sets Max. Reps. Bicep Curls x 5 sets TOTAL: 25-50 Muscle-Ups, 156-180 Pull-Ups Intermediate: (5 Pull-Ups -> 10-15 Straight-Bar Dips) x 5 sets 5-6 Close Chinups x 4 sets 5-6 Chinups x 4 sets 20 Aussie Pull-Ups x 5 sets Max. Reps. Bicep Curls x 5 sets TOTAL: 165 Pull-Ups Information: Rest from 60 to 90 seconds and extend when you are too tired Try and do strict form muscle-ups. If you can’t muscle-up at all, then do the pull-up movement separately from the straight-bar dips Match and adapt to your fitness capabilities You can do Bicep Curls using stripes like TRX, underneath a dip station, too, use elastic rubber bands, and even weights. It serves as a supplement to your bicep work. Workout 12: Advanced: 5-10 Muscle-Ups x 4 sets 5 Explosive Chest-to-Bar Chinups x 4 sets 5 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 10 Deadlifts x 4 sets 5 Weighted Pull-Ups x 4 sets 71 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 5 Bodyweight Pull-Ups x 4 sets TOTAL: 20-40 Muscle-Ups, 105 Pull-Ups, and 40 Deadlifts Intermediate: (5 Pull-Ups -> 10-15 Straight-Bar Dips) x 4 sets 4 Explosive Chest-to-Bar Chinups x 4 sets 3-4 Explosive Chest-to-Bar Wide Pull-Ups x 4 sets 6-8 Deadlifts x 4 sets 3 Weighted Pull-Ups x 4 sets 4-5 Bodyweight Pull-Ups x 4 sets TOTAL: 80 Pull-Ups and around 25 Deadlifts Information: Rest from 60 to 90 seconds and extend when you are too tired Try and do strict form muscle-ups. If you can’t muscle-up at all, then do the pull-up movement separately from the straight-bar dips Match and adapt to your fitness capabilities Workout 13: Advanced: 10 Pull-Ups x 5 sets 10 Chinups x 5 sets TOTAL: 100 Pull-Ups Intermediate: 5 Pull-Ups x 5 sets 5 Chinups x 5 sets TOTAL: 50 Pull-Ups Information: Rest 60 seconds between sets. Adapt reps intervals 72 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 14: Advanced: 5-10 Uneven Pull-Ups or Towel Pull-Ups x 4 sets 10 One-Arm Aussie Pull-Ups x 5 sets 5-10 Chest-to-Bar Wide Pull-Ups x 4 sets 10 Horizontal Pull-Ups x 5 sets TOTAL: 135-180 Pull-Ups Intermediate: 3-4 Uneven Pull-ups or Towel Pull-Ups x 4 sets (2 for each arm) 5 One-Arm Aussie Pull-Ups x 5 sets 3-4 Chest-to-Bar Wide Pull-Ups x 4 sets 5 Close Chinups x 4 sets 10 Horizontal Pull-Ups x 5 sets TOTAL: 119-127 Pull-Ups Information: Rest from 60 to 90 seconds and extend when you are too tired Uneven Pull-Ups are a great replacement for weighted Pull-Ups. You rely more on pulling with one hand and assist yourself with the other of a towel or the pillar of your bar system One-Arm Aussie Pull-Ups can be done with stripes like TRX. That will allow you better control and movement underneath a dip station. Depending on the inclination, it will be very hard or relatively easy. Experiment! Workout 15: Advanced: 5-10 Lever Pull-Ups x 4 sets (2 for each arm) 5-10 Uneven Pull-Ups or Towel Pull-Ups x 4 sets (2 for each arm) 5-10 Chest-to-Bar Chinups x 4 sets 10 Close Chinups x 5 sets 73 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 110-170 Pull-Ups Intermediate: 3-4 Lever Pull-Ups x 4 sets (2 for each arm) 3-4 Uneven Pull-Ups or Towel Pull-Ups x 4 sets (2 for each arm) 3-4 Chest-to-Bar Chinups x 4 sets 5 Close Chinups x 5 sets TOTAL: 61-73 Pull-Ups Information: Rest from 60 to 90 seconds and extend when you are too tired Uneven Pull-Ups are a great replacement for weighted Pull-Ups. You rely more on pulling with one hand and assist yourself with the other of a towel or the pillar of your bar system Lever Pull-Ups also replace weighted Pull-Ups. They might feel tougher than Uneven Pull-Ups. You can arrange them differently if you feel so. Try to assist with the other hand as little as possible, but keep a good form and complete range of motion Workout 16: Advanced: 5-10 Weighted Horizontal Pull-Ups x 4 sets 7-10 Horizontal Pull-Ups x 4 sets 7-10 Horizontal Chinups x 4 sets 10-15 Aussie Pull-Ups x 4 sets 10-20 Bicep Curls x 4 sets TOTAL: 116-180 Pull-Ups and 40-80 Curls for Biceps Intermediate: 4 Weighted Horizontal Pull-Ups x 4 sets 5-6 Horizontal Pull-Ups x 4 sets 5-6 Horizontal Chinups x 4 sets 8-10 Aussie Pull-Ups x 4 sets 10-15 Bicep Curls x 4 sets 74 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 88-104 Pull-Ups and 40-60 Curls for Biceps Information: Rest 60 seconds between sets. Adapt reps intervals The difference lies in the grip. You can choose to do a Chinup grip, Pull-Up grip or even neutral grip like you hold for Commando Pull-Ups Bicep Curls can be done with stripes like TRX, or underneath a dip station. You can also use gymnastic rings Aussie Pull-Ups the same as Bicep Curls Workout 17: Advanced: 5-10 Pull-Ups x 2 sets 7-10 L-Sit Pull-Ups x 4 sets 7-10 L-Sit Close Chinups x 4 sets 7-10 L-Sit Chinups x 4 sets TOTAL: 104-140 Pull-Ups Intermediate: 5 Pull-Ups x 2 sets 5 L-Sit Pull-Ups x 4 sets 5 L-Sit Close Chinups x 4 sets 5 L-Sit Chinups x 4 sets TOTAL: 80 Pull-Ups Information: Rest 60 seconds between sets. Adapt reps intervals For intermediates: bend the knees slightly if you can’t fully stretch the legs and pull at the same time You can add abs workouts to it after finishing. See the ABS charts! 75 Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 76 Instagram: @oldschoolcalisthenic Pull-Up Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Pushups, Dips Workouts Pushups and dips are very similar and engage the same muscles but in different angles and proportions. They complete each other, but dips can sometimes create pain or discomfort. Make sure you execute correctly throughout the range. If your shoulders or anything else hurts too much, then fix the issue and train pushups meanwhile. Pull-ups, dips, and pushups -all work the shoulders to a high degree. It is why you don't need much-dedicated training. In these charts, you'll find all the most crucial push and dip exercises. Feel free to add a pull-up workout or abs routines along with these. It depends on how frequently you train and time availability. I included many bodyweight pushups, pushups against resistances, or based on a single hand. Weighted pushups can substitute or complement one-handed pushups. I usually prefer weighted because of time-efficiency. You can use gymnastic rings too or stripes of any kind. 77 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 1: Advanced: 15-20 Dips x 5 sets 15-20 Pushups x 5 sets 15-20 Diamond Pushups x 5 sets 5-10 Clapping Pushups x 5 sets 5-10 Triceps Extensions x 5 sets TOTAL: 75-100 Dips, 200-300 Pushups Intermediate: 8-12 Dips x 5 sets 10-12 Pushups x 5 sets 8-10 Diamond Pushups x 5 sets 4-5 Clapping Pushups x 5 sets 5-8 Triceps Extensions x 5 sets TOTAL: 40-60 Dips, 135-175 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise Workout 2: Advanced: 5-10 Handstand Pushups x 4 sets 2 -> 4 -> 6 -> 8 -> 10 Dips x 4 sets 10 Weighted Pushups x 4 sets 10-15 Clapping Pushups x 4 sets 10 Straight-Bar Dips -> 20 Bench Dips x 4 sets 7-10 Skull Crushers -> 15-20 Diamond Pushups x 4 sets TOTAL: 20-40 Handstand Pushups, 240 Dips, 190-210 Pushups Intermediate: 3-4 Handstand Pushups x 5 sets 78 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 2 -> 4 -> 6 -> 8 -> 10 Dips x 2-3 sets 5-7 Weighted Pushups x 4 sets 6-8 Clapping Pushups x 4 sets 6-8 Straight-Bar Dips -> 20 Bench Dips x 4 sets 6-8 Skull Crushers -> 8-12 Diamond Pushups x 4 sets TOTAL: 15-20 Handstand Pushups, 164-200 Dips, 80-140 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise Workout 3: Advanced: 5-10 Handstand Pushups x 10 sets 12-15 Pushups x 10 sets 10-12 Declined Pushups x 10 sets 10-15 Dips x 4 sets TOTAL: 40-60 Dips, 220-270 Pushups, 50-100 Handstand Pushups Intermediate: 3-4 Handstand Pushups x 5 sets 10-12 Pushups x 10 sets 8-12 Declined Pushups x 10 sets 8-10 Dips x 5 sets TOTAL: 40-50 Dips, 180-240 Pushups, 15-20 Handstand Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise Assist yourself against a wall for handstands Do half reps for handstand if you aren’t strong enough yet for the full range of motion Adapt sets and reps at your will 79 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 4: Advanced: (10-12 Weighted Diamond Pushups -> 10-12 Weighted Pushups -> 10-15 Clapping Pushups) x 4 sets 10-20 Weighted Dips x 5 sets 15-20 Bodyweight Inclined Pushups x 4 sets TOTAL: 180-236 Pushups, 50-100 Dips Intermediate: (6-8 Weighted Diamond Pushups -> 6-8 Weighted Pushups -> 5-10 Clapping Pushups) x 4 sets 5-8 Weighted Dips x 4 sets 10-15 Bodyweight Inclined Pushups x 4 sets TOTAL: 108-164 Pushups, 20-32 Dips Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise The resistance may make very a lot. I usually use a 10kg vest or 20-30 kg plates. You have to adapt the weight. If not, adjust the reps according to your strength, endurance or what you have at your disposal You can also place a training partner on your back for pushups. That will increase a lot the intensity, and the reps will drop. Or you can make him push you with his hands on your back for a little less resistance. Either way, you are doing alright. Just adapt the reps and work hard each set If you dip with 30-40 kg, then you might be able to boost 4-8 reps. However, a 10 kg vest will allow you to do more reps. Either way, it’s correct! 80 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 5: Advanced: 6-15 Weighted Dips x 4 sets 12-20 Bodyweight Dips x 4 sets 10-20 Declined Pushups x 4 sets 15-20 Incline Pushups x 4 sets 10 Planks-to-Pushups x 5 sets TOTAL: 72-140 Dips, 150-210 Pushups Intermediate: 3-6 Weighted Dips x 4 sets 8-12 Bodyweight Dips x 4 sets 8-12 Declined Pushups x 4 sets 10-15 Incline Pushups x 4 sets 7-10 Planks-to-Pushups x 5 sets TOTAL: 44-72 Dips, 100-158 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise Assist yourself against a wall for handstands Every time I use a 10 kg vest, I dip as I did bodyweight purely. You can also use heavy resistance and do a couple of reps instead. If you go heavyweight, then try to do high reps for bodyweight dips Workout 6: Advanced: 2 Pushups -> 2 Declined Pushups 4 Pushups -> 4 Declined Pushups 6 Pushups -> 6 Declined Pushups 8 Pushups -> 8 Declined Pushups 10 Pushups -> 10 Declined Pushups 8 Pushups -> 8 Declined Pushups 81 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 6 Pushups -> 6 Declined Pushups 4 Pushups -> 4 Declined Pushups 2 Pushups -> 2 Declined Pushups Do this for 3-5 times TOTAL: 300-500 Pushups Intermediate: 2 Pushups -> 2 Declined Pushups 4 Pushups -> 4 Declined Pushups 6 Pushups -> 6 Declined Pushups 8 Pushups -> 8 Declined Pushups 8 Pushups -> 8 Declined Pushups 6 Pushups -> 6 Declined Pushups 4 Pushups -> 4 Declined Pushups 2 Pushups -> 2 Declined Pushups Do this for 3 times TOTAL: 240 Pushups Information: Rest as minimum as possible Workout 7: Advanced: 15-20 Bodyweight Dips x 4 sets 6-15 Weighted Pushups x 4 sets 6-10 Weighted Triceps Extensions x 4 sets 6-10 Weighted Skull Crushers x 4 sets 15-20 Weighted Bench Dips x 4 sets Max. Reps. Bodyweight Pushups (a single set only) TOTAL: 120-160 Dips, over 90-160 Pushups Intermediate: 8-12 Bodyweight Dips x 4 sets 82 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 4-10 Weighted Pushups x 4 sets 5 Weighted Triceps Extensions x 4 sets 5 Weighted Skull Crushers x 4 sets 15 Weighted Bench Dips x 4 sets Max. Reps. Bodyweight Pushups (a single set only) TOTAL: 92-108 Dips, over 60-90 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise If it is too hard to lift extra weight, then increase the number of reps and do bodyweight entirely Adapt the resistance and reps to your own potential Workout 8: Advanced: 2 Dips -> 2 Pushups -> 2 Declined Pushups 4 Dips -> 4 Pushups -> 4 Declined Pushups 6 Dips -> 6 Pushups -> 6 Declined Pushups 8 Dips -> 8 Pushups -> 8 Declined Pushups 10 Dips -> 10 Pushups -> 10 Declined Pushups 8 Dips -> 8 Pushups -> 8 Declined Pushups 6 Dips -> 6 Pushups -> 6 Declined Pushups 4 Dips -> 4 Pushups -> 4 Declined Pushups 2 Dips -> 2 Pushups -> 2 Declined Pushups Do this for 2-4 times TOTAL: 100-400 Dips, 200-400 Pushups Intermediate: 2 Dips -> 2 Pushups 4 Dips -> 4 Pushups 6 Dips -> 6 Pushups 8 Dips -> 8 Pushups 8 Dips -> 8 Pushups 6 Dips -> 6 Pushups 83 -> 2 Incline Pushups -> 4 Incline Pushups -> 6 Incline Pushups -> 8 Incline Pushups -> 8 Incline Pushups -> 6 Incline Pushups Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 4 Dips -> 4 Pushups -> 4 Incline Pushups 2 Dips -> 2 Pushups -> 2 Incline Pushups Do this for 2-3 times TOTAL: 80-120 Dips, 160-240 Pushups Information: Rest as minimum as possible Feel free to change variations, grips. Improve along the way up and down Workout 9: Advanced: 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Diamond Pushups 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Pushups 2 -> 4 -> 6 -> 8 -> … -> 18 -> 20 -> 18 -> 16 -> … -> 4 -> 2 Incline Pushups TOTAL: 600 Pushups Intermediate: 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Diamond Pushups 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Pushups 2 -> 4 -> … -> 10 -> 8 -> … -> 4 -> 2 Incline Pushups TOTAL: 150 Pushups Information: Rest as minimum as possible Feel free to change variations, grips. Improve along the way up and down If you want to build anywhere between 10 and 20, it is alright. Adapt and adjust the pyramid to fit your physical capabilities 84 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 10: One Level Only: (50 -> 40 -> 30 -> 20 ->10 Bench Dips) x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets Max. Reps. Triceps Extensions x 4 sets TOTAL: over 700 Pushups Information: Rest as minimum as possible or 60 seconds between sets Adapt reps Workout 11: One Level Only: 20 Uneven Pushups x 6 sets (3 for a hand and 3 for the other) 15-20 Paralletes or Ring Pushups x 4 sets 20-30 Wide Pushups x 4 sets Max. Reps. Incline Narrow Pushups x 4 sets TOTAL: over 300 Pushups Information: Rest as minimum as possible or 60 seconds between sets Adapt reps You can use paralettes or gymnastic rings to increase the depth of motion. Inclined Narrow Pushups is just a slightly different grip of Inclined Pushups. Bring the hands close as for Diamonds, to them elevated 85 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 12: Advanced: 20-30 Pushups x 2 sets Max. Reps. One-Arm Pushups x 4 sets 5-10 Handstand Pushups x 4 sets 20 Incline Narrow Pushups x 4 sets Max. Reps. Clapping Pushups x 4 sets TOTAL: 72-140 Dips, 150-210 Pushups Intermediate: 3-6 Weighted Dips x 4 sets 8-12 Bodyweight Dips x 4 sets 8-12 Declined Pushups x 4 sets 10-15 Incline Pushups x 4 sets 7-10 Planks-to-Pushups x 5 sets TOTAL: 44-72 Dips, 100-158 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise Assist yourself against a wall for handstands Every time I use a 10 kg vest, I dip as I did bodyweight purely. You can also use heavy resistance and do a couple of reps instead. If you go heavyweight, then try to do high reps for bodyweight dips Workout 13: Advanced: [5 Pushups -> 5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups -> 5 Pushups] x 7-10 times/sets (Do the circuit for 7-10 times) TOTAL: 280-400 Pushups 86 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Intermediate: [5 Uneven Pushups -> 5 Incline Narrow Pushups -> 10 Incline Deep Wide Pushups -> 5 Incline Narrow Pushups -> 5 Uneven Pushups] x 5-7 times/sets (Do the circuit for 5-7 times) TOTAL: 150-210 Pushups Information: Rest as little as possible Use a pair of 20 cm paralletes. You can go faster from an exercise to another When you do Uneven Pushups, remind that work one hand after another Workout 14: Advanced: 15-20 Lever Pushups x 6 sets 15-20 Uneven Pushups x 6 sets 5-10 Clapping Pushups x 3 sets 5-10 Pike Pushups x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets TOTAL: 285-390 Pushups Intermediate: 8-10 Lever Pushups x 6 sets 8-10 Uneven Pushups x 6 sets 5-10 Clapping Pushups x 3 sets 5 Pike Pushups x 4 sets Max. Reps. Diamond Pushups x 4 sets Max. Reps. Plank-to-Pushups x 4 sets TOTAL: 200-250 Pushups Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting the new exercise 87 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Try to elevate the assisted hand and place it on a basketball, for instance. It will give better control over the movement Workout 15: Advanced: 15 Pushups x 4 sets 5-10 Heavy-Weight Dips x 4 sets 10-20 Light-Weight Dips x 4 sets 10-20 Bodyweight Dips x 4 sets 10-20 Weighted Bench Dips x 4 sets 10-20 Bodyweight Bench Dips x 4 sets TOTAL: 180-360 Dips Intermediate: 10 Pushups x 4 sets 5-10 Light-Weight Dips x 4 sets 8-15 Bodyweight Dips x 4 sets 10-20 Weighted Bench Dips x 4 sets 10-20 Bodyweight Bench Dips x 4 sets TOTAL: 132-260 Dips Information: Rest around 90 seconds from a set to another Rest 2-3 minutes before starting the new exercise I use a 10kg vest for light-weight dips and 30-40kg for heavy-weight dips. But adjust it to your desire Workout 16: Advanced: 15-25 Dips x 10 sets TOTAL: 150-250 Dips Intermediate: 88 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 10-15 Dips x 10 sets TOTAL: 100-150 Dips Information: Rest around 60-90 seconds from a set to another I use this workout when I need to finish very quick You can add this workout along with a pull-up session Attach this workout to any other pull-up routine Workout 17: Advanced: [2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips] x 4 sets TOTAL: 200 Dips Intermediate: [2 -> 4 -> 6 -> 8 -> 10 -> 8 -> 6 -> 4 -> 2 Dips] x 2 sets TOTAL: 100 Dips Information: Rest as little as possible Rest 2-3 minutes every time you finish the ladder Attach this workout to any other pull-up routine Workout 18: Advanced: 25-30 Pushups x 10 sets 15-20 Diamond Pushups x 10 sets TOTAL: 400-500 Pushups Intermediate: 15-20 Pushups x 10 sets 10-15 Diamond Pushups x 10 sets 89 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic TOTAL: 250-350 Pushups Information: Rest 2 minutes from a set to another You can add this workout along with a pull-up session 90 Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 91 Instagram: @oldschoolcalisthenic Pushups, Dips Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Legs Workouts I specifically created these routines to put more emphasize on leg development: strength, functionality, musclegrowth, muscular-endurance. It isn't a chapter built for aggressive fat loss, even if some routines also help burn hundreds of calories and burn fat at the same time. As legs being the biggest muscles in the body, you can utilize to burn calories too. For instance, sprinting uphill, on flat or against resistance, builds leg power but also stimulates growth. Power comes hand-in-hand with how big the muscle is. You will never see a skinny guy having an instant acceleration and sustained power against high resistance. A thin person is more adapted to light-endurant workload. The perfect sport to be is right in the middle. My eBook is about building that! A very massive guy will only be powerful and strong. He might as well have low levels of stamina and muscular endurance. However, you can build an athletic body regardless of the current situation and age. I included weighted squats, bodyweight variations, onelegged exercises, sprints, etc. In this chapter, I added exercise that targets the lower back, too -in addition to what you get from squats and sprints. 92 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Some workouts are based on intervals or sprint-intervals -they feel more like high-intensity-interval training. Others compile a bodybuilding, sets & reps method. You need them all! Workout 1: Advanced: 5-10 Pistol/One-Leg Squats x 8 sets (4 sets per leg) 15-20 Bulgarian Split Squats x 8 sets (4 sets per leg) 25 Jump Squats x 4 sets 35-50 Squats x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calves Raises x 4 sets (both legs) TOTAL: 400-540 Squats Intermediate: 5-10 Assisted Pistol/One-Leg Squats x 8 sets (4 sets per leg) 10-12 Bulgarian Split Squats x 8 sets (4 sets per leg) 15-20 Jump Squats x 4 sets 20-30 Squats x 4 sets 10 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20 Slow Calves Raises x 4 sets (both legs) TOTAL: 260-376 Squats Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting a new exercise variation You can assist yourself for Pistols using TRX stripes, a solid bar, by a dip station, or hold a friend’s hand. Be creative and do it so you can hold a good form and range of motion Go slow on the negative, especially for the One Leg Squats and Bulgarian Splits Be explosive only when you do Jump Squats, go relatively slow with 93 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Squats as well There is a difference between Pistols and One-Leg Squats. The intensity is the same; you squat the same weight. The balance is different, though. I usually do One Leg Squats elevated on a box or obstacle so I can let the other leg relaxed Pistols are done on the ground, so you need to keep it straight and in tension almost the whole time you squat. Choose the one you prefer! Workout 2: Advanced: 50 Walking Lunges -> 50 Jump Squats -> 50 Squats 40 Walking Lunges -> 40 Jump Squats -> 40 Squats 30 Walking Lunges -> 30 Jump Squats -> 30 Squats 20 Walking Lunges -> 20 Jump Squats -> 20 Squats 10 Walking Lunges -> 10 Jump Squats -> 10 Squats 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 450 Squats Intermediate: 30 Walking Lunges -> 30 Jump Squats -> 30 Squats 20 Walking Lunges -> 20 Jump Squats -> 20 Squats 10 Walking Lunges -> 10 Jump Squats -> 10 Squats 30-60 seconds Isometric Wall Squat x 4 sets 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 450 Squats Information: Rest 1 minute between exercises or/and sets I count lunges the same with squats 94 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 3: One Level Only: [10 Burpees -> 20 Alternative Jumping Lunges -> 30 Squats -> 40 Calves Raises] (5-10 times/sets) TOTAL: 300-600 Squats Information: No rest from an exercise to another. Once you get tired, rest shortly only Pause 2 minutes after completing a full set before restarting Workout 4: One Level Only: 50 Squats -> 50 Short Bridges 40 Squats -> 40 Short Bridges 30 Squats -> 30 Short Bridges 20 Squats -> 20 Short Bridges 10 Squats -> 10 Short Bridges 50-100 Walking Lunges (try not to rest or stop) 50-100 Crouch Walks (try not to rest or stop) TOTAL: 250-350 Squats (including the variations too) and 150 Bridges Information: Rest 1 minute between exercises Try to do the lunges and crouch-walking without stopping. If you do, then do it shortly Workout 5: Advanced: 20 Alternative Jumping Lunges x 5 sets Max reps Full Bridges x 4 sets 100 Crouch Walks (try not to rest or stop) 15-20 One-Leg Short Bridges x 4 sets 95 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic 30-40 Sumo Squats x 4 sets 100 Walking Lunges (try not to rest or stop) 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 420-460 Squats, 80-100 Bridges Intermediate: 20 Alternative Jumping Lunges x 4 sets 35 Short Bridges x 4 sets 50 Crouch Walks (try not to rest or stop) 10 One-Leg Short Bridges x 4 sets 20-25 Sumo Squats x 4 sets 50-100 Walking Lunges (try not to rest or stop) 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 260-330 Squats, 180 Bridges Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes before starting a new exercise variation Full Bridges requires very well trained coordination, mobility, and strength in the spine. If you can’t do them, then replace it with the easier version of Short Bridges. Or you can start to increase mobility gradually. They are very effective for the spine muscles and lower back One-Leg Short Bridges are the same thing with Short Bridges, only harder because you use a single leg to execute the movement. The other leg you must be kept in the air, in tension. 96 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 6: One Level Only: 100 Sumo Squats 50-100 Squats (regular) 50-100 Close Squats (keep your feet together) 50-100 Jump Squats (repeat it one more time if you want) 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises 10 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) TOTAL: 250-400 Squats (500-800 if you do it twice) Information: Rest 2-3 minutes after every 100 reps before attempting the next ones Try not to stop even if you have so many reps ahead Doing this once is more than enough, but if you want to challenge yourself, then shoot for 800 reps Workout 7: One Level Only: 1mile/2k Jog (for warm-up) 10-20 Burpees x 5 sets 50m Sprints x 5-10 sets 50m Backwards Sprints on Peaks x 5-10 sets 10-20 Frog Jumps x 4-5 sets 10-20 Box Jumps (do Jump Squats if you don’t have something to jump on) x 45 sets 70-100 Squats TOTAL: 200-400 Squats and 10-20 Sprints Information: Rest 1 minute between Burpees You sprint the distance, walk back from where you started, and do it 97 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic again. That’s the only pause you have to take Sprint uphill or on stairs if you have any around Backward Sprinting is efficient for calves Keep a good posture and maybe even a squat form for Frog Jumps Do Jump Squats if you can’t jump on stairs or obstacles. If you have, then it doesn’t need to be a very high jump Workout 8: One Level Only: 100 Walking Lunges -> 80 Sumo Squats -> 60 Walking Lunges -> 40 Squats -> 20 Walking Lunges (Do this entire circuit for 1-3 times) TOTAL: 300-600 Squats Information: Rest at least a 1 minute between exercises, up to 90 seconds Workout 9: One Level Only: 1mile/2k Jog (for warm-up) 10 Maximum Distance Sprints Against Resistance x 5-10 sets 100 Crouch Walks (try not to rest or stop) x 1-2 sets 10-20 Frog Jumps x 4-5 sets 100 Walking Lunges (try not to rest or stop) x 1-2 sets TOTAL: 50-100 Sprints, 200-400 Squat Variations Information: To sprint against resistance, you need a training partner. Use some cables or stripes that are long enough and tie them around your waist. Your friend will try to stop you from sprinting, and you will pull him as hard as possible until you can’t accelerate anymore Rest 1-2 minutes after each set and exercise Another variation from Resistance Sprints would be Uphill Sprints. Use a very tough elevation in this case 98 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 10: One Level Only: 40-100 Squats x 10 sets 100 Calves Raises -> 80 Calves Raises -> 60 Calves Raises -> 40 Calves Raises-> 20 Calves Raises TOTAL: 400-1000 Squats Information: You can use other variations like Sumo, Close too This workout is especially good when time is an issue, but also the available space and overall conditions Rest 2-3 minutes after each set Workout 11: Advanced: 5-10 Pistol/One-Leg Squats x 8 sets (4 sets per leg) 50 Squats x 4 sets 20 Jump Squats x 4 sets 30 Walking Lunges x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calves Raises x 4 sets (both legs) TOTAL: 440-480 Squats Intermediate: 5-10 Assisted Pistol/One-Leg Squats x 8 sets (4 sets per leg) 30-40 Squats x 4 sets 10-15 Jump Squats x 4 sets 20 Walking Lunges x 4 sets 20 Slow One-Leg Calf Raises x 4 sets (2 sets for each calf) 20-30 Slow Calves Raises x 4 sets (both legs) TOTAL: 280-380 Squats 99 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes from an exercise to another Assist yourself of some stripes or a fixed bar to do One-Leg Squats or Pistols Do Pistols or stay on an elevated box and let the other leg relax Workout 12: Advanced: 15 Bodyweight Squats x 4 sets (more for warm-up) 5-10 Weighted Squats x 5 sets 8-10 Deadlifts/Full Bridges x 5 sets 10-20 Weighted Walking Lunges x 4 sets 25-50 Bodyweight Squats x 4 sets 50 Calves Raises x 4 sets (both legs) TOTAL: 225-390 Squats, 40-50 Deadlifts or 40-50 Bridges Intermediate: 15 Bodyweight Squats x 4 sets (more for warm-up) 5-10 Weighted Squats/Assisted One-Leg Squats x 5 sets 8-10 Deadlifts or 35 Short Bridges x 5 sets 10-20 Weighted Walking Lunges or 30 Bodyweight Walking Lunges x 4 sets 25-50 Bodyweight Squats x 4 sets 50 Calves Raises x 4 sets (both legs) TOTAL: over 150-300 Squats, 40-50 Deadlifts or 175 Bridges Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes from an exercise to another Assist yourself of some stripes or a fixed bar to do One-Leg Squats or Pistols Do Pistols or stay on an elevated box and let the other leg relax You choose between overloading with external resistance or by simply 100 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic working each leg independently If you have a barbell or a weighted vest, then use it You can place a training partner on your shoulders to do the Squats Use a weighted vest for Walking Lunges You can also use a kettlebell to increase resistance. Be creative! Workout 13: One Level Only: 1-2miles/2-3km Jog (for warm-up) 25-50 Hill Sprints (Uphill Sprints) x 40-100 meters TOTAL: 25-50 Sprints Information: Rest 2-3 minutes after each sprint You can sprint uphill or on the stairs of a stadium. Find a spot with a high degree of intensity or elevation Grab a lot of water with you This workout is efficient for muscle growth as it is for burning fat reserves Workout 14: One Level Only: 1-2miles/2-3km Jog on flat or stairs to warm-up 10-20 Fast Stair Sprints of 20-40 meters (jump several steps with each pace to increase speed and intensity) 10 Stair Jumps x 5-10 sets TOTAL: 10-20 Sprints, 50-100 Jumps Information: Rest 30-60 seconds between sprints Rest 90-120 seconds between jumps Try and find a stadium or a place where you have plenty of stairs because you need distance as well. If you find stairs and they are a little short, then double the number of sets and make it tough by reducing pause Stair Jumps are similar to Frog Jumps as you jump from a squat position and end up the same. This time, you do it uphill, on stairs, and you also 101 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic need to coordinate well You can also add Squats or any other exercises along with this routine You can also run for 20-30 minutes on stairs, step by step, up and down as cardio. Add this along with the workout I already provided Workout 15: One Level Only: 5-10 Weighted Pistol/One-Leg Squats x 6 sets (3 sets per leg) 6-10 Bodyweight Pistol Squats/One-Leg Squats x 6 sets (3 sets per leg) Then you can add Deadlifts if you want: 4 sets x 20 reps (lightweights) 5-20 Weighted Squats x 3 sets (20 reps if you 10kg vest or 5 reps for over 40kg) 10-20 Weighted Walking Lunges x 3 sets 20-30 Weighted Calves Raises x 5 sets (both legs, use +20-30kg) TOTAL: 110-240 Squats and Deadlifts if you decide so Information: Rest around 60-90 seconds from a set to another Rest 2-3 minutes from an exercise to another To make it easier, go bodyweight fully and maybe increase reps and sets 102 Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 103 Instagram: @oldschoolcalisthenic Legs Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic ABS Workouts These are my handfull of exercises I utilized and still do, to get my core strength and the six-pack. They will provide results only if you own a relatively low level of body fat percentage. Abs hidden under the belly fat aren't visible and never will be until you remove it. For that, visit the cardio workouts and HIIT, too. Even so, that doesn't mean you won't need to train core strength. Workout 1: Advanced: 5-10 Toes-to-Bar (Full Leg Raises) x 4 sets 6-10 Windshield Wipers x 4 sets 8-10 Leg Raises x 4 sets 10-15 Knee Raises x 4 sets 50 Sit-Ups a single set, no pause Intermediate: 10 Leg Raises x 10 sets 10-15 Knee Raises x 4 sets 50 Sit-Ups a single set, no pause Information: Rest 30-60 seconds from a set to another Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little Control the movement up and down. Go slow Do Leg Raises on the pull-up bar 104 ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 2: One Level Only: 8-10 V-Raises x 4 sets 8-10 Leg Raises x 4 sets 30-50 Floor Leg Raises x 4 sets 20 Floor Knee-to-Chest x 4 sets Information: Rest 30-60 seconds from a set to another Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little Control the movement up and down. Go slow Do Leg Raises on the pull-up bar Workout 3: One Level Only: [10-20 Sit-Ups -> 20 Floor Leg Raises -> 10-20 Sit-Ups -> 1 min Flutter Kicks -> 1 min Plank] x 5 times Information: Rest 30 after each exercise Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little Control the movement up and down. Go slow Workout 4: One Level Only: 10 Leg Raises x 10 sets 10 Knees-to-Chest x 10 sets Information: Rest 30-60 seconds from a set to another Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little Control the movement up and down. Go slow 105 ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Do Leg Raises on a dip station, on parallel bars. You support yourself on the forearms because it puts more emphasis on the abs. The same for Knees-to-Chest Workout 5: One Level Only: 50 Leg Raises -> 40 Leg Raises -> 30 Leg Raises -> 20 Leg Raises -> 10 Leg Raises 50 Knees-to-Chest -> 40 Knees-to-Chest -> 30 Knees-to-Chest -> 20 Knees-toChest -> 10 Knees-to-Chest Information: Rest 60 seconds from a set to another Try and keep a straight alignment of your legs. If it’s too hard, then bend the knee a little Control the movement up and down. Go slow Do Leg Raises on a dip station, on parallel bars. You support yourself on the forearms because it puts more emphasis on the abs. The same for Knees-to-Chest Workout 6: One Level Only: [10 Plank-to-Pushups -> 30 seconds Pushup Hold on top -> 30 seconds Plank] x 5 sets 15-20 Sit-Ups x 4 sets 1-3 minutes Side Planks x 4 sets (2 sets for each side) Information: Rest 45 seconds after each set or exercise Workout 7: One Level Only: [30 seconds Mountain Climbers -> 15 Sit-Ups -> 1 min Flutter Kicks -> 30 seconds Mountain Climbers] x 4 times 106 ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic [30 Floor Leg Raises -> 30 seconds Mountain Climbers -> 10 Leg Raises -> 1 minute Plank] x 4 times Information: Rest 45 seconds after each exercise Workout 8: One Level Only: 30-50 Floor Knee-Raises 30-50 Floor Leg Raises 30 Knee Raises 20 Leg Raises 10 V-Raises (Do this circuit for 2-4 times) Information: Rest 60-90 seconds from an exercise to another Workout 9: One Level Only: 10 Toes-to-Bar (Full Leg Raises) x 10 sets Information: Rest 60 seconds from a set to another Strict form and full control. Don’t bend the knees Try V-Raises if it’s too hard to keep up 107 ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 10: One Level Only: [10 Knees-to-Chest and then extend legs into an L-Sit, grab them back and repeat] x 5 sets 1-3 minutes Plank x 4 sets Max time Weighted Plank x 4 sets Information: Rest 60 seconds from a set to another Strict form and full control Ask your training partner to press on your lower back a little bit You can also use some light weights. Just don’t go heavy, protect your spine Workout 11: One Level Only: [50 Flutter Kicks -> 40 Floor Leg Raises -> 30 Floor Knee-to-Chest -> 20 Sit-Ups > 10 Leg Raises] x 5 times Information: Rest 45 seconds after each exercise 108 ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 109 Instagram: @oldschoolcalisthenic ABS Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Cardio Workouts I know it is a calisthenics-dedicated training program. But many who buy it, still need to downsize. If you are one of them, to help your cause, I decided it's best to add my usual cardio routines. Start from workout one and see how far you can go with them. I don't see running and skipping-rope the only activities pro-weight-loss. I also swam a lot and practiced different activities too. If you have a good bike, then you can ride it with the same frequency and intensity. Or maybe you can paddle from a board on a lake or canoeing. Workout 1: One Level Only: 20-35 minutes Flat Run Information: Try to run outdoors You can run on a track, or throughout the city Keep a steady pace. In 30 minutes, try to cover around 4-6 km A good benchmark is 5k in 30 minutes. Try to build here If keeping a steady pace is hard, then slow it down and jog the rest of the distance 110 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 2: One Level Only: 8k Flat Run Challenge Information: Time is irrelevant. It matters to cover the distance without stopping. In the worst case, walk for a while to catch your breath The challenge is to beat your time after you can run the whole distance A good benchmark would be 8k in 45-50 minutes Workout 3: One Level Only: 10k Flat Run Challenge Information: Try to run steadily for 10k Build up your performance by running more frequently and beat your own time A good benchmark for 10k is 55-70 minutes Workout 4: One Level Only: 90 minutes Flat Run Challenge Information: You should cover more than 11-12 km in 90 minutes. It all depends on how fast you run. Keep a steady pace, run slow Don’t stop running if it hurts 111 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 5: One Level Only: 15k Flat Run Challenge Information: It might take you 1 hour and 30 minutes if you run on a good, steady pace It is okay even if you run the distance in 2 hours. You can try to beat your own time as you get better and adapted to long-distance runs Workout 6: One Level Only: 21k Semi-Marathon Challenge Information: Once you feel good enough, try running a 21k distance. It will take you over 2 hours and maybe even 2 hours and a half If you are not a runner and your legs are not used, then build it up by running 10k and 15k first However, you don’t need more than 10-15k to build good cardio and burn fat reserves Workout 7: One Level Only: 1-3 hours Hike Information: If you live nearby forests, hills, and mountains, then hike their trails The idea is to hike, walk, and jog for as long as possible. Build it up, gradually, from 1-hour hike to 5 hours if possible Hike trails with a higher degree of elevation 112 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 8: One Level Only: 1 hour Trail Run Information: You need rough, slippery and maybe rocky terrain It has to be very challenging. Therefore, seek for a trail with extreme elevation Workout 9: One Level Only: 2 hours/over 12k Trail Run and extreme elevation Information: I have a mountain nearby with a trail long for about 7k. Its elevation is over 500 meters. It takes about an hour to finish it. I can also run it in 45 minutes, but in 60 min on average. Running it twice, it gives me 2 hours almost running and hiking with an elevation of 1k and a distance of 14k Workout 10: One Level Only: 40-60 minutes Flat Run (steady pace) 200 meters Sprints x 4 sets 100 meters Sprints x 4 sets Information: Jog the whole distance, or run it very fast. You decide! Sprint as fast as possible. Rest 1-2 minutes from a sprint to another 113 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 11: One Level Only: 40-60 minutes Flat Run (steady pace) 400 meters Sprints x 4 sets 100 meters Sprints x 4 sets 50 meters Sprints x 4 sets Information: Jog the whole distance. Don’t need to run it too fast Those 400 meters sprints will destroy you. So adapt the pace and sprint at maximum 70% of what you can Run at full power the 100 and 50 meters sprints Rest 3-5 minutes between the 400 meters sprints Rest 3-4 minutes between then 100 and 50 meters sprints Workout 12: One Level Only: 90 minutes Flat Run (steady pace) 50 meters Sprints x 10 sets 50 meters Backward Sprints on Peaks x 5 sets Information: Jog the whole distance. Don’t need to run it too fast Sprint as fast as possible Rest 1-2 minutes from a sprint to another Workout 13: One Level Only: 30 minutes Flat Run (steady pace) 100 meters Sprints x 4 sets 50 meters Sprints x 4 sets 10 minutes Jumping Rope (try not to stop) 114 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Information: Rest as little as possible Workout 14: One Level Only: 20-30 minutes Stairs Run (steady pace) 1-3 minutes Jumping Rope x 10 sets Information: Rest 30 seconds between the Jump Rope sets Run-on stairs, up and down, jump as many steps as you want, or go slow. Just keep it so for 20-30 minutes Find a stadium or someplace with enough stairs (steps) Workout 15: One Level Only: [1-3 minutes Jump Rope -> 1 minute Jumping Jacks -> 50 meters Sprints] x 10 times Information: Rest 3 minutes after each cycle Jump the rope steadily or with a short burst of high speed Workout 16: Advanced: 3-5 minutes Jump Rope x 10 sets Intermediate: 30 seconds - 2 minutes Jump Rope x 10 sets Information: Rest 20-30 seconds from a set to another You do double-unders to increase the intensity for a short time You can also increase speed and use different jumping techniques, 115 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic depending on how well you master the jump rope Don’t stop jumping and pay careful attention to rest time. It works as cardio as long as you jump continuously for dozens of minutes Workout 17: One Level Only: 10 minutes Jump Rope 8 minutes Jump Rope 6 minutes Jump Rope 4 minutes Jump Rope 2 minutes Jump Rope (Do it twice for a full hour if you can and want) Total: 30-60 minutes of jumping the rope Information: Rest 1 minute between sets Listen to music that gives you a good rhythm for jumping Workout 18: One Level Only: [1 minute Jump Rope -> 30 seconds Double-Unders -> 1 minute Jump Rope -> 30 seconds Double-Unders ] x 10 sets 5 minutes Jumping Jacks x 2 sets Total: 30 minutes cardio, from which 20 minutes of jumping the rope Information: Rest 1 minute between sets Listen to music that gives you a good rhythm for jumping You don’t necessarily need to do Double-Unders. The point is to increase the speed, jump in intervals. From steady jumping to sprint-jumping! 116 Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 117 Instagram: @oldschoolcalisthenic Cardio Workouts | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic High-Intensity-Interval Training Full-Body Calisthenics / Sprints / Functional It is called 'functional training' because it encompasses a variety of compound full-body exercises. They empower your body, increase the cardiovascular system, speed up recovery, and builds lean muscle. Full-body workouts are also a great way to burn calories and keep fit. I mostly recommend these workouts to those unable to run or even along with running sessions. Overweight persons also need to integrate full-body training, even more than split workouts. Workout 1: One Level Only: 1mile/2k Jogging as a warm-up [100m Sprints -> 100m Backwards Running on Peaks] x 4 sets (no pause) 40-50m Sprints x 5 sets 4-5 Maximum distance Sprints Against Resistance (optional) x 5 sets 5-10 Box Jumps/High Jumps/Jumps over Obstacle x 5 sets 15-30 Squats x 5 sets (30 seconds rest between sets) Stretching! Information: Rest 1 minute between sets (where is not specified already) Sprint the 100 meters, and immediately run backward from where you started. Reach the starting point, and sprint again. Your speed will drop significantly, but that is the whole point To sprint against resistance, you need to tie your waist with some stripes 118 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic or cables. For that, you also need a training partner to hold you. You pull him by accelerating while he creates resistance by pulling, too, with his hands. Try to drag him for as long as you can handle You can jump on a box, or over an obstacle. If you have none, then be creative and do other kinds of jumps, like high-jumps or Jump-Squats Do stretching at the end if you can and have time Workout 2: One Level Only: [1-3 minutes Jump Rope/Jumping Jacks -> 30-50 meters Hill Sprints/Sprints on Stairs] x 10 sets 5-10 Full Burpees x 5 sets 7-10 High Jumps x 5 sets 30 seconds – 1-minute Isometric-Squat Holds x 4 sets Stretching! Information: Rest 1 minute between sets and exercises Stretch at the end of your workout You can include other variations. For instance, if you can’t sprint uphill, then sprint on flat If you don’t own a rope, then do Jumping Jacks Workout 3: One Level Only: 10-20 Stairs Jumps x 5 sets [1 minute Jump Rope/Jumping Jacks -> 35-50 Squats] x 5 sets 10-20 Tyre Flips (optional) x 4 sets 10-20 Deadlifts (optional) x 4 sets 50 Walking Lunges x 4 sets Information: Rest 1 minute between sets and exercises If you don’t have a tractor tire, then go directly to deadlifts. Vice-versa! Do not lift too heavy, that is why I added 20 reps for lifting 119 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Find a place with stairs. It doesn’t matter how many because you don’t run. You can jump over 3-5 steps and walk back into the position for the second repetition Workout 4: One Level Only: [30 sec - 1 min Jump Rope/Jumping Jacks -> 30 sec - 1 min Burpees -> 30 sec - 1 min Pushups -> 30 sec - 1 min Squats -> 30 sec - 1 min Floor Leg Raises -> 30 sec 1 min Plank] x 5-10 sets Information: Rest 2-3 minutes after each cycle Rest as little as possible between exercises Try to not stop during exercising Fit in as many correct repetitions as possible within 30-60 seconds Workout 5: Advanced: [2-5 minutes Jump Rope -> 50 Squats -> 5-10 Muscle-Ups -> 20-30 Floor Leg Raises] x 5 sets [1-3 minutes Jump Rope -> 15-20 Jump Squats -> 7-10 Pull-Ups -> 20 Floor Kneesto-Chest] x 5 sets [1 minute Jumping Jacks -> 50 Walking Lunges -> 7-10 Chinups -> 50 Pushups] x 5 sets Intermediate: [2 minutes Jumping Jacks -> 30 Squats -> 10 Dips -> 20-30 Floor Leg Raises] x 5 sets [2 minutes Jumping Jacks -> 10-20 Jump Squats -> 5 Pull-Ups -> 20 Floor Kneesto-Chest] x 5 sets [1 minute Jumping Jacks -> 50 Walking Lunges -> 5 Chinups -> 30-40 Pushups] x 5 sets 120 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Information: Don’t rest from an exercise to another. Go in a circuit and rest after finishing it for 2 minutes before restarting Don’t cheat on form and range of motion Workout 6: One Level Only: [10 Plank-to-Pushups -> 10 Knees-to-Chest -> 10 Bench Dips] x 3 sets [30 seconds Mountain Climbers -> 10 Diamond Pushups -> 20 Floor Leg Raises] x 3 sets [20 Jump Squats -> 10 Leg Raises -> 5 Wide Pull-Ups] x 3 sets [10 Burpees -> 5 Chinups] x 3 sets [1 minute Isometric-Squat Holds -> 20 Pushups -> 1 minute Plank] x 3 sets [50 Squats -> 20 Dips] x 3 sets [10 Full Burpees -> 10 Leg Raises -> 5 Commando Pull-Ups] x 3 sets Information: Don’t rest between exercises. Pause 1-2 minutes at the end of each cycle/sets Adapt reps to fit your strength and endurance level Workout 7: One Level Only: 50 Jumping Jacks -> 25 Squats -> 25 Floor Leg Raises 10-20 Jump Squats -> 20 Pushups -> 10-20 High Jumps -> 40 Mountains Climbers 50 Walking Lunges -> 5-10 Pull-Ups -> 20 Dips -> 30 seconds Plank 100 seconds Isometric-Squat Holds -> 10-20 Plank-to-Pushups -> 70 Jumping Jacks 10-20 Burpees -> 60 seconds Jumping Rope 10-25 Aussie Pull-Ups -> 25 Bench Dips -> 50 Flutter Kicks 5-10 Chinups -> 70 Jumping Jacks -> 20 Squats Information: Rest as little as possible 121 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic This circuit isn’t done on sets. You go from exercise to another, until you reach the last one. Start with 50 Jumping Jacks, then do 25 Squats, and so on, until you do the last 20 Squats You will feel the need to take breaks. You don’t need to count them. Just make sure, you don’t pause for too long Adapt reps to your strength and endurance Workout 8: One Level Only: [30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets [30 sec Isometric-Squat Holds -> 30 sec Plank] x 4 sets [30 sec Inclined Pushups -> 30 sec Jump Squats] x 3 sets [30 sec Dips -> 30 sec Squats -> 30 sec Pull-Ups] x 2 sets [30 sec Jumping Jacks -> 30 sec Jump Rope] x 4 sets [30 sec Pushups -> 30 sec Squats] x 4 sets [30 sec Burpees -> 30 sec Mountain Climbers] x 4 sets Information: Don’t rest from an exercise to another. Pause 1-2 minutes after a complete cycle (set) and rest shortly if you can’t execute the whole 30 seconds as time flows by Try to fit as many correct repetitions as possible in those 30 seconds Don’t speed up unless it’s easy Workout 9: One Level Only: [1 min High Jumps -> 1 min Plank -> 1 min Jumping Jacks] x 4 sets [1 mile/2k Run -> 1 min Squats -> 1 min Pushups] x 4 sets [50 meters Sprints -> 1 min Pull-Ups] x 4 sets Information: Don’t rest from an exercise to another! The only time you pause 2-3 minutes is after you finish a whole set 122 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Workout 10: One Level Only: [30-50 Squats -> 10-20 Deadlifts (optional) -> 5-10 Front Frog Jumps with a Pushup too -> 5-10 Pull-Ups -> 1 minute Plank -> 1 minute Jumping Jacks] x 4 sets [10 Leg Raises -> 15-20 Pushups -> 5-10 Chinups -> 30 Floor Leg Raises -> 10-20 Pushups -> 10-20 Jump Squats] x 4 sets Information: Jumping like a frog in front with a pushup, too, is a full burpee, only that you make a front jump instead of doing it on spot Use light weights to execute those 20 deadlift reps Adapt reps to your strength and endurance Rest 1 minute from an exercise to another if it’s too difficult to perform 123 High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro 124 Instagram: @oldschoolcalisthenic High-Intensity-Interval Training | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Structuring the Training Log You have to understand that the most creative part is in structuring the weekly training log. I see it more of an art based on experience rather than anything else. Science takes its place too, of course, but experience always beats theory in fitness. There are a few factors that interfere with your programming: 1. 2. 3. 4. Everyday time availability Mindset, other priorities Access to specific equipment or training spots Deadhead to a particular playground or even a mountain for a trail run. An excellent workout plan worths 0 if you program it all wrong. You will get more benefits from a poor workout plan, which is programmed better or if you work harder on it. If you decided on building the weekly log with 4 pushpull-leg split workouts, but you have to remove 20 pounds of body fat, then it's wrong programming. If skinny and include 4 cardio sessions with HIIT workouts too, but avoid the push and pull splits altogether, then is wrong again. 125 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Train certain workouts more often. It depends on how effective they are. In my quest to lose weight, I found trail run extremely good, so I did it 2-4 times a week and left room for a single or two calisthenics upper-body sessions. Mind that my upper-body was already developed nicely from previous calisthenics training before beginning trail running. In your quest to grow the whole body, it's hard doing it all at once. It requires a lot of time to improve. You will make incremental changes to your body and performance. Listen to it and adjust every week. You can deviate from your initial plan, but only to make it better. When I wanted to grow my shoulders big, I designed my log around handstand pushups, wide pull-ups, and dips. So I made up a routine with them and stuck with it for months. My body fat was relatively low back then, so cardio wasn't something of interest. Soon after I was pleased with the size in my shoulders, I moved to other stuff like growing my legs. Today, I train my legs 3-4 times a week, as I did with my upper-body when I started. I had time in over five years to go through all the routines you see here. As conclusion, I know I added hundreds of workouts, but I didn’t do it to confuse you. If you have 2 routines that you like, then don’t be afraid to stick with them for a very long period. 126 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Simplicity is key, and you can rotate other routines instead. You will modify once you get bored or accomplished your goals. Your calisthenics or overall fitness journey is a continuous trial and error. Never seek for certainty or insurance from anyone, not even from yourself or me! The only thing guaranteed is that once you work hard, over time, it will make a great difference. Don’t set timeframes unless they are 100% realistic. I also wanted to do muscle-ups in 5 months. Guess what! It didn’t happen. I always set timeframes for everything and failed every time, and still got successful in the end –just not in the time given. In the following charts, I give you some examples of excellent programming. Don't take them for granted because I don't know your particularities! Design a monthly log and email it to me. I will personally take a look and come back with feedback! 127 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Monthly Plans for 3 Workouts/Week Use the example below if you want to burn out a few pounds and shred the upper-body muscles: Week 1 Day 1 Cardio Workout #3 Day 2 HIIT Workout #9 Day 3 Pull-Up Workout #13 + Pushups & Dips Workout #2 Week 2 Day 1 Cardio Workout #11 Day 2 Push & Pull Workout #1 Day 3 Cardio Workout #17 Week 3 Day 1 HIIT Workout #7 Day 2 Legs Workout #11 Day 3 Push & Pull Workout #5 Week 4 Day 1 Cardio Workout #8 Day 2 Cardio Workout #14 Day 3 Push & Pull Workout #6 You can always repeat a week, or adjust something. You may need more cardio or to eliminate it once you are satisfied with the results and focus more on calisthenics. If you exceed in weight entirely, you still have to keep calisthenics training into your weekly routine as it follows: 128 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Week 1 Day 1 Cardio Workout #2 Week 2 Day 1 Cardio Workout #7 Week 3 Day 1 HIIT Workout #4 Week 4 Day 1 Legs Workout #14 Instagram: @oldschoolcalisthenic Day 2 Cardio Workout #18 Day 3 HIIT Workout #6 Day 2 Cardio Workout #15 + Push & Pull Workout #4 Day 3 Cardio Workout #1 Day 2 HIIT Workout #1 Day 3 Push & Pull Workout #11 Day 2 Pull-Up Workout #3 + Pushups & Dips Workout #1 Day 3 Cardio Workout #14 Now here is a monthly plan more effective for muscle growth: Week 1 Day 1 Pull-Ups Workout #1 129 Day 2 Pushups & Dips Workout #12 Day 3 Legs Workout #1 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Week 2 Day 1 Push & Pull Workout #15 Week 3 Day 1 HIIT Workout #1 + ABS Workout #1 Week 4 Day 1 Pull-Up Workout #7 + ABS Workout #3 Instagram: @oldschoolcalisthenic Day 2 Legs Workout #14 Day 3 Push & Pull Workout #13 Day 2 Cardio Workout #3 Day 3 Legs Workout #2 Day 2 Pushups & Dips Workout #9 Day 3 Legs Workout #6 Monthly Plans for 4-5 Workouts/Week An example of complete training, similar to my monthly schedule: Week 1 Day 1 Cardio Workout #9 Week 2 Day 1 Cardio Workout #10 + Legs Workout #8 130 Day 2 Push & Pull Workout #19 Day 3 Cardio Workout #3 + Legs Workout 6 Day 4 Legs Workout #1 Day 5 Push & Pull Workout #4 Day 2 Pull-Ups Workout #2 Day 3 Pushups & Dips Workout #8 + ABS Workout #1 Day 4 Pause, and if not, Push & Pull Workout #3 Day 5 Cardio Workout #9 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Week 3 Day 1 Push & Pull Workout #11 Week 4 Day 1 Push & Pull Workout #14 Instagram: @oldschoolcalisthenic Day 2 Legs Workout #12 Day 3 HIIT Workout #1 Day 4 Push & Pull Workout #13 Day 5 Cardio Workout #11 Day 2 Cardio Workout #14 + Legs Workout #14 Day 3 Pause Day 4 Push & Pull Workout #2 Day 5 Legs Workout #12 This monthly log represents a summary of how I plan my training for days. It is very complex and comprehends absolutely everything necessary. Pay attention to each workout, and remark how elegantly I blend everything. In Romania, because I have four seasons, I have to change my training plan from a season to another. During winters, I hike instead of running on trails (it depends on how much it snows or rains). If I can't run at all, then I swim 2-3 times a week and merge it with calisthenics sessions. I have to mention that I did for a very long time, all the workouts you see in this eBook. 131 Structuring the Training Log | email: oldschool.calisthenic@gmail.com Property of: www.oldschool-calisthenic.ro Instagram: @oldschoolcalisthenic Get in Touch with Adorian for Questions The very first step for you is to build a monthly log. If you have questions, concerns, or need a review about it, you can write to me. I will take a look and give feedback. You can find me on Instagram, @oldschoolcalisthenic, or you can email me at oldschool.calisthenic@gmail.com. 132 Get in Touch with Adorian for Questions | email: oldschool.calisthenic@gmail.com
