Table of Content
FOREWORD .................................................................................................................... 9
My Fitness Background .................................................................................................14
What Is High-Volume Training? .....................................................................................34
So how much volume is enough in a workout? .............................................. 35
Explaining The Workout Charts ...................................................................... 36
Which Workouts to Choose and the equipment required .............................. 38
Push & Pull Workouts ...................................................................................................53
Workout 1: .................................................................................................... 55
Workout 2: .................................................................................................... 56
Workout 3: .................................................................................................... 57
Workout 4: .................................................................................................... 57
Workout 5: .................................................................................................... 58
Workout 6: .................................................................................................... 59
Workout 7: .................................................................................................... 59
Workout 8: .................................................................................................... 60
Workout 9: .................................................................................................... 61
Workout 10: .................................................................................................. 62
Workout 11: .................................................................................................. 62
Workout 12: .................................................................................................. 63
Workout 13: .................................................................................................. 64
Workout 14: .................................................................................................. 64
Workout 15: .................................................................................................. 65
Workout 16: .................................................................................................. 66
Workout 17: .................................................................................................. 66
Workout 18: .................................................................................................. 67
Workout 19: .................................................................................................. 68
Workout 20: .................................................................................................. 68
Workout 21: .................................................................................................. 69
Pull-Up Workouts ..........................................................................................................71
Workout 1: .................................................................................................... 72
Workout 2: .................................................................................................... 73
Workout 3: .................................................................................................... 74
Workout 4: .................................................................................................... 74
Workout 5: .................................................................................................... 75
Workout 6: .................................................................................................... 75
Workout 7: .................................................................................................... 76
Workout 8: .................................................................................................... 77
Workout 9: .................................................................................................... 78
Workout 10: .................................................................................................. 78
Workout 11: .................................................................................................. 79
Workout 12: .................................................................................................. 80
Workout 13: .................................................................................................. 81
Workout 14: .................................................................................................. 81
Workout 15: .................................................................................................. 82
Workout 16: .................................................................................................. 83
Workout 17: .................................................................................................. 83
Workout 18: .................................................................................................. 84
Pushups + Dips Workouts..............................................................................................86
Workout 1: .................................................................................................... 87
Workout 2: .................................................................................................... 87
Workout 3: .................................................................................................... 88
Workout 4: .................................................................................................... 89
Workout 5: .................................................................................................... 90
Workout 6: .................................................................................................... 90
Workout 7: .................................................................................................... 91
Workout 8: .................................................................................................... 92
Workout 9: .................................................................................................... 93
Workout 10: .................................................................................................. 94
Workout 11: .................................................................................................. 94
Workout 12: .................................................................................................. 95
Workout 13: .................................................................................................. 95
Workout 14: .................................................................................................. 96
Workout 15: .................................................................................................. 97
Workout 16: .................................................................................................. 97
Workout 17: .................................................................................................. 98
Workout 18: .................................................................................................. 98
Workout 19: .................................................................................................. 99
Legs Workouts ............................................................................................................101
Workout 1: .................................................................................................. 102
Workout 2: .................................................................................................. 103
Workout 3: .................................................................................................. 104
Workout 4: .................................................................................................. 104
Workout 5: .................................................................................................. 105
Workout 6: .................................................................................................. 106
Workout 7: .................................................................................................. 106
Workout 8: .................................................................................................. 107
Workout 9: .................................................................................................. 107
Workout 10: ................................................................................................ 108
Workout 11: ................................................................................................ 108
Workout 12: ................................................................................................ 109
Workout 13: ................................................................................................ 110
Workout 14: ................................................................................................ 110
Workout 15: ................................................................................................ 111
Workout 16: ................................................................................................ 111
ABS Workouts .............................................................................................................113
Workout 1: .................................................................................................. 114
Workout 2: .................................................................................................. 114
Workout 3: .................................................................................................. 115
Workout 4: .................................................................................................. 115
Workout 5: .................................................................................................. 115
Workout 6: .................................................................................................. 116
Workout 7: .................................................................................................. 116
Workout 8: .................................................................................................. 116
Workout 9: .................................................................................................. 117
Workout 10: ................................................................................................ 117
Workout 11: ................................................................................................ 117
Cardio Workouts .........................................................................................................119
Workout 1: .................................................................................................. 119
Workout 2: .................................................................................................. 120
Workout 3: .................................................................................................. 120
Workout 4: .................................................................................................. 120
Workout 5: .................................................................................................. 121
Workout 6: .................................................................................................. 121
Workout 7: .................................................................................................. 121
Workout 8: .................................................................................................. 122
Workout 9: .................................................................................................. 122
Workout 10: ................................................................................................ 122
Workout 11: ................................................................................................ 123
Workout 12: ................................................................................................ 123
Workout 13: ................................................................................................ 123
Workout 14: ................................................................................................ 124
Workout 15: ................................................................................................ 124
Workout 16: ................................................................................................ 124
Workout 17: ................................................................................................ 125
Workout 18: ................................................................................................ 125
High-Intensity Training (HIT) .......................................................................................127
Workout 1: .................................................................................................. 127
Workout 2: .................................................................................................. 128
Workout 3: .................................................................................................. 128
Workout 4: .................................................................................................. 129
Workout 5: .................................................................................................. 129
Workout 6: .................................................................................................. 130
Workout 7: .................................................................................................. 130
Workout 8: .................................................................................................. 131
Workout 9: .................................................................................................. 131
Workout 10: ................................................................................................ 131
Structuring the Training Log ........................................................................................134
Monthly Plans for 3 Workouts/Week ........................................................... 137
Monthly Plans for 4-5 Workouts/Week ........................................................ 140
THANKS FOR PURCHASING!
COPYRIGHTS © 2021 by Old School Calisthenics
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 1st Edition 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.
This version of the eBook represents the last edition and it was released
on March 30, 2021.
The eBook is published and can be bought from the official website only:
www.oldschoolcalisthenics.com
The author and writer is Adorian Moldovan, who is also the founder and
athlete of Old School Calisthenics.
FOREWORD
A lot of new concepts and training methods appeared in the
fitness industry in the last two decades. Old fashion training
methods have often been replaced with new approaches,
methodologies, and modern apparatus – backed up by the
latest studies and thesis, to make the people 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 each individual's needs, 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 program contains 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. Plus, there is a sizeable number of
high-quality pictures to help you grasp the concepts correctly all
by yourself.
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. However, as you will
discover later, you don't need to follow all the workouts, one
after another.
This eBook reveals the simplest, most efficient, and compound
workouts ever. This classic way of training was 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. You'll want to
stop, but here is where you have to cross that limit and push
forward because it's all psychological. If you are not willing to
dedicate yourself, you may just as well close this pdf and do
something else. This program is for the most serious and
ambitious persons 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 consuming any supplements, 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 improve their bodies:
My Fitness Background
August 15, 2014
My name is Adorian Moldovan, 30 years old, founder of Old
School Calisthenics. I grew up and still live in the small city of
Baia Mare, Romania.
This is my story until 30! I reveal how and why I went through 4
BODY TRANSFORMATIONS until the age of 29 and 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 competed 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
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 seven times a week for 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 training session. 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. I started to run throughout the city for a
few kilometers and ended up a few years later, 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 down on rough and technical terrain. Going to
calisthenics again, I went from 100 pushups and 50 pull-ups per
workout to 200-400 pull-ups with 500-1000 push-ups 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 fitness and sports progress, 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 fitness and became chubby
and physically weak several times. So let me tell you more
about how that happened and what you can learn from that.
Swimming established the foundation for the athlete I was
about to become later on. I learned the discipline and work
ethic which apply to 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. It may be 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 to love
sports and practice them as often as possible from an early age.
It develops the whole body perfectly.
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, but 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 and stop crying! Nobody is doing well
around here either way! It is a consequence of living a poor life
full of survival problems that our parents somehow overcame.
Nobody had the time nor the will to support us emotionally.
The only moral support my colleagues received and I was the
occasional slaps from our coach when we tried to cheat on
training and not behave as expected. Our parents were more
interested in school grades than how well we perform in the
swimming 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. Consequently,
swimming was considered useless from a career perspective,
and we've been told by society to focus more on school instead
and on the disciplines that might shape us as future engineers,
doctors, teachers and so forth.
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 compared to my
swimming exercise.
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 couldn't stay inside the house.
Soon after I went to high school, I started to go to 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 well nor bench press with great resistance. I was a total
newbie to bodybuilding.
In the 4 years of high school, I played football, ran throughout
the city and lifted weights. I found the gym too easy, to be
honest with you, 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, except for
some forums. Part of that information I received back then I
find 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 to 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 many similarities between the two of them
because I, basically, brought all I knew about muscle-building,
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 by using my own
bodyweight only.
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 built
muscle definition and bench pressed 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, and I was
just a kid.
I don't care what anyone says, but 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, you will
lose weight, build strength, grow muscle, get better, feel better.
That military discipline I received and adopted into my lifestyle
prepared my whole body and taught it to work to my
advantage. People were surprised by how fast I evolved and
said that it happened due to my great genetics. I was pretty ill
as a kid and signed up to swimming because of lung issues and
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 stopped me from doing sports or gym. It
made me feel energized and healthy, and they knew I need to
move around all the time.
Now, what if I tell you that after high school, I lost everything I
worked for? I went to live in another city, for my education.
Here, my priorities changed rapidly, and all I did in the first 2
years was to swim and play tennis or soccer with my buddies
occasionally. 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,
and playing is fun, even if it can be challenging and physically
demanding. When I was a pro swimmer, I competed, not
playing in the water to win the game. 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 story. 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. Many
of these kids back then 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 fitness level and
why it was so hard for them. If I sum up the whole time I
trained, I can compound at least half a decade of serious
commitment.
Therefore, I didn't have results because of that one year-gym
alone. I evolved due to 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. So no, it's
If you never committed to such a high degree to sports or
fitness, 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 a 30-year-old or 40, but you will endure more,
and you'll need to cultivate patience and the right mentality.
Smart training is what you also need, and fortunately for you,
my programs provide that.
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 I was totally inactive for 2-3
years. As a result, I lost my muscles and cardio capacity. I didn't
know how bad I performed because I was sedentary.
This was the time I got back to my hometown to live with my
parents. 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 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 was insufficient to buy the right
kind of food and quantity so I can sustain the kind of training I
wanted to do.
So I decided and started to lift again, but my nutrition was
pretty inadequate because of the money issue. I was also
surprised this time to find a place full of gym rats, an
environment that didn't seem alright in my eyes. It wasn't the
same old-school gym and strong masculine figures I was used
to. Everything was different, from the atmosphere inside to
how the equipment looked. I wouldn't say I liked it, and even
today, I still have a bit of the eastern mentality.
These guys assumed they worked hard, but they were merely
fooling around on machines and various other apparatus. They
were just throwing weights on the floor to show manliness,
lifted and discussed bullshit the whole time. I knew that
performance is built with hard work, silence, seriosity, and
without bullshit.
Decisions had to be made again, and hence, I stopped my
membership. I also saved some money this way and got rid of
stupidity and mediocrity. This experience has influenced my
view of some of the gym and meathead community, even
though some are doing good work and are good guys.
From this point, my running journey and calisthenics began! I
lived 5 minutes away from the athletic field - a communist 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
and will continue to look worse and worse!
Nonetheless, I had what I needed. Performance-wise, I knew I
don't need much equipment, high-tech gadgets, 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 entirely 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. I started to jog and felt my legs pretty heavily
soon after I commenced. 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!
That night, I haven't slept and reflected on what I was once and
what I've become now. I couldn't imagine it possible to lose all
my shape. In the following period, I went swimming again to
see how well I can do. After just a few laps, I faced a glycemia
and calcium dropdown. I almost passed out again, and my face
turned yellow.
Back home again, reflecting on what I should do first. I grabbed
a sheet of paper and started to write down what I have to work
on:



Improve physical fitness, 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
my instincts to unlock the potential. I had the know-how, but it
was just that I felt weak and helpless for the first time.
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 prepare
me, more precisely, about the period when I crossed from
amateurs to pros.
I knew I had to gradually build it by enduring the pain and
increasing my workouts' frequency. Therefore, I went back on
the track to jog the maximum distance once more. I failed but
kept being consistent every time, and I ran during the nights so
that anybody could see me!
I also included a few pushups, dips and pull-ups, but nothing
important yet. After a few weeks of commitment, I finally
managed to jog every evening for at least 30 minutes (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 it was about time to grow my mass back, but as I
told you already, the gym was simply not a viable option
anymore. Thus, outdoor bodyweight fitness was the only way.
It was spring, and I was out in a public park doing some pull-ups
and pushups when a friend observed me and approached me to
ask whether I do calisthenics. I said that I don't know what
calisthenics is and replied that I do some pull-ups and pushups
here and there. Then he explained that many out there practice
bodyweight fitness like me and the sport itself goes under the
name of calisthenics. He told me it's a worldwide movement
already.
I wasn't paying too much attention due to my focus on the
workout, but when I got home, I texted him to ask again about
this movement's name because I couldn't remember it.
I soon started to browse the whole internet about calisthenics
and got my hands on a few books. The more I was reading, the
more I wanted to become a calisthenics master. I said, this is it!
I am not only practicing this sport, but I will be damn good at it.
I wanted to build that Greek God physique everyone talked
about 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 lean mass, all
possible with eating properly and mastering the basics. It 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). I
had plenty of endurance in terms of cardio, 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
experiment and make my conclusions because I read a lot,
which raised my curiosity.
Here was the point where I founded Old School Calisthenics. 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. It happened because I grew up with that
mentality, but I also know and practice light and smart training,
not only hardcore training.
In a few years, though, I lost control over my lifestyle because
of many new negative influences in my life. I ate a lot of junk
food too, and my habits, in general, weren't sustainable any
longer or prone to good fitness. I got chubby and pretty fat
(96kg ~ 212lbs). I did have muscle, but body fat covered it. My
abs weren't visible like they used to be. I had to cut off at least
20 pounds of body fat. So, my fourth body transformation
began!
I started to cook my meals and pay attention to what I eat.
Because it was autumn and winter, I had to quit running, and
for this reason, I got back in the swimming pool. I committed to
swimming and sauna along with my outdoor calisthenics
training.
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 accommodated, I continued running on trails, hitting high
heights. I started to challenge myself in the mountains and
rougher terrains. Here I had extreme elevation gain, beautiful
scenery, and plenty of fresh air that served the purpose. That
abundance of oxygen was going to help me a lot.
I went from struggling with running throughout the city for 1015 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. Now I put it
out there for you!
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 you feel attracted to. 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 from this story. Don't be afraid to
fail and learn that with time, you can grow a lot! Anytime you
need help, please email me or find me on Instagram.
What Is High-Volume Training?
I 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 off energy,
build endurance, performance, strength, and aesthetics. So, any
continuous, high-rep, exhausting, and strenuous workout, if
done frequently, can be called high-volume. It's conditioning
training at its purest.
As the title suggests, frequency and total work volume (sets and
reps) are the training style's key components. Intensity also
plays an essential role as it influences how long and well you
can perform, so this one will have to be tackled a lot in your
training sessions.
How frequently do I recommend you train? Well, in the first
two months, you should train three or four times a week. But I
suggest you build it up to five where 2-3 workouts are tough
and based on volume and the remaining ones a lot lighter in
intensity.
Volume is also related to how frequently you train, not only to
how many repetitions and sets you gather in a single workout
session. When I started, I used to write down the number of
pull-ups, dips, pushups, leg raises and sprints I did every week.
Obviously, adding more workouts increased the overall volume,
which I am talking about here. 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 to your benefit. I always recommend a
mixture of these two. When you train volume, you have to
endure the workload given by the reps and sets. Even if you are
doing intervals of high-intensity, you still need to slow it down.
For instance, when I run long mileage at a fast speed, I can't
stop to rest, and instead, I do it while running by adapting my
pace, speed, and breathing. It is the same 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 workout 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 if you train by the book.
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.
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 activate, 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 turn your belly completely flat 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 HIT.
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 that and on top of a correct meal plan. Our bodies can
also utilize sugar to provide energy and leave the fat reserves to
their place. 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 scaling your weight isn't the best way to go. Repeat
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 and the equipment
required
You will find many similar workouts beneath the same
category. If you have a relatively low body fat rate, then that's
the best spot to be –almost every workout will suit 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 try
them out. Adjust, adapt, mix, and match! Be consistent with
those you enjoy and don't change unless you intend to
stimulate your body and the nervous system continuously. In
the end, they are all based on the same fundamental
movements, just different training approaches. So worry not
about which workout is best for muscle or conditioning. Once
you train with consistency 4-5 times a week, time will be the
one that will matter the most, so be patient and work hard.
Listen to how your body responds to every workout. It will tell
how strenuous the training 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.
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 build a hybrid workout around my calisthenics
routines. Weighted calisthenics represented a tiny portion of
my training in the past years. Even so, I included enough of
them for you. 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 mix and reorganize 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
revolve around fundamental exercises only.
Whether you want to build maximal strength, dynamic
strength, grow lean muscle, and even burn fat, I got it all
covered!
Training performance might get in your way. Worry not! You
will enhance your muscular endurance and cardiovascular
system to get you better and more adapted. After all, increasing
performance is the most crucial aspect in getting aesthetic
results.
Almost every workout has two levels of difficulty. The structure
remains, but the exercise variations may vary, so will the reps
and sets interval. The advanced level is very demanding, even
for me. That is why you can change the rep and set range or
even the exercise order. If you prefer, remove certain exercises
and include other 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 you
currently do and intend to modify. The other pdf offers more
explanations about each exercise and shows form and motion
through the pictures I embedded. 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 that you know before training how much
volume you'll do. I find it necessary to track volume and
frequency in a log.
Some friends are still amazed by how I could 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 log with theirs, I get
the answer to why I grew and evolved.
My only focus is on perfecting the workout, the performance
and form or range of motion. I am putting in the max effort. If
that means just a little on some days because I may be tired, I
am okay with it. But I never skip training unless I have a real
motive behind it.
Make it a 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 Suspension Trainer:
You can get any other more affordable brand, but you
will use this tool for many exercises. Plus, you can take
them with you almost anywhere, from vacation to a
calisthenics playground. It occupies a very small space in
your backpack.
2. Gymnastic Rings:
You might need to substitute the bars if you have none or
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, so please get a pair. Like stripes, they don't occupy
much space in your bag, making them an option for when
you travel.
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. 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
relax from too much tension and overload. Remember
that the ability to train more effectively increases when
your body is feeling better and fresh. It is also the reason
why we need to sleep and eat more and better.
5. A Weighted Vest:
A 20 pounds (10 kilos) vest costs around $40. You need it
only if you plan on doing weighted calisthenics to spice
up your training or if you intend to build more maximal
strength through external resistance. I own a 10 kilos vest
and use it periodically.
6. A Dumbbell or Kettlebells (optional). You only need
them if you plan to deadlift or squat using external
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 10-20 reps
with lightweights than sets of 3 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 the track
too, so wearing the right shoes is crucial. 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 from $100
but you will see that tracking your workouts will help a
lot in being very consistent.
9. Weighted plates and a belt (optional):
You need them for weighted 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.
In calisthenics, it requires creativity to isolate specific muscle
groups, and it's almost impossible because bodyweight
exercises work the muscles together and as a system. That is
why everything herein is based on compound exercises. If you
want more biceps and triceps activation, for instance, then you
can't do it without recruiting the back, shoulders, chest, and
forearm muscles at the same time, but you can put more
emphasis on them by choosing a supinated grip for pull-ups and
a more narrowed grip for pushups and dips.
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 to such
a degree? I couldn't know that unless I tried, but science reveals
that there is back activation during pushups.
Another example was when I did dozens of Commando Pull-Ups
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 thick legs. They shape the
calves but make the leg overall skinny, efficient for that task
only. During high-endurance sports, you will utilize a lot the
slow-twitch muscle fibers, which will not grow in size. However,
running the hills and mountain trails where you gain a lot of
elevation or sprinting in full power (flat or uphill), along with
squats and plyometric leg exercises, will activate the fast-twitch
fibers that will make your legs grow thicker. The higher the
elevation gain, the more your leg muscles will squeeze and
activate.
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, complete it,
and move to exercises that target the chest.
Time Under Tension and Tempo
Knowing about time under tension and tempo is essential in
bodyweight training because you can personalize your training
and make an exercise or a workout more efficient for strength
or muscle growth.
Take any workout found in this program and modify the tempo
and time under tension as you please and according to the
theory you'll learn.
Time under tension (TUT) refers to the amount of time (we
measure in seconds) a muscle is held under tension or strain
during an exercise set.
During TUT workouts, you lengthen each phase of the
movement to make your sets longer. The idea is that this forces
your muscles to work harder, have better muscle activation,
adds more workload and tension, and its benefit is that it
optimizes muscular strength, endurance, and growth.
Within 20 seconds, you could do 8 pushups or 15. Time under
tension is the same!
The tempo is the rate or pace at which an exercise is
performed. Essentially, tempo and the way it is prescribed
represents how long the muscle or group of muscles is under
load or tension. Manipulating tempo can change the complete
intent of the training program. A higher tempo will add more
time under tension eventually.
Key Points:

The key component in training the muscles and trigger a
hypertrophy response from your body is a higher time
under tension because the more extensive it is, the more
workload, tension and fiber recruitment you'll get. The
muscles will fatigue rapidly. As long as you have a high
time under tension per set, you can train fast and high
reps because the total work volume will eventually
gather sufficient TUT.

A fast tempo like 1-0-2-0 will provide a short time under
tension per repetition of only 3 seconds. Usually, I
recommend at least 6 seconds per repetition for
hypertrophy, more so for beginners. Fast reps typically
train the dynamic strength, explosiveness or peak force a
little bit more. It normally demands more power and
strength to perform at this tempo. But ultimately,
training like this can help you build muscles because of
what I said before.

It requires very good strength or neuromuscular adaption
to execute a difficult exercise at a very fast pace. Usually,
advanced athletes can control this training method a lot
better, and beginners should generally attempt a
normal and slow pace or slower tempos.

Once you do fundamental and compound exercises, it
doesn't matter if you train at a slow tempo because your
muscles will still get better, and this always converts into
greater strength and muscular endurance that will
eventually allow you at some point to perform fast reps
or integrate new tougher exercises like Clapping Pull-Ups.
For all this to happen, you need time and practice,
months of consistent weekly training.

What happens when you go slower throughout the
range of motion is that you can have better control,
posture, and in fact, it will be less likely to cheat on the
range. Range of motion is essential because if you
shorten it, then you will create weak links. Therefore,
perform in full range and good form always!

Certain exercises should only be performed at a high
pace, for instance: Clapping Pull-Ups, Plyometric Dips and
Pushups, Explosive Pull-Ups with Grip Alternation,
Muscle-Ups, Plyometric Squats and Various Jumps,
Sprints, Fast Pushups, Triple-Clap Pushups, Burpees,
High-Jumps and so forth. Master the execution first.

Exercises like Pull-Ups with extra resistance, Weighted
Pushups/Dips/Squats will always demand a slower pace
on the descent phase, a pause at the bottom and the top,
and a higher pace over the ascending phase, something
like 3-1-4-2. Of course, it depends a lot on how strong
and flexible your joints are as well. If your tendons and
ligaments and all the other connective tissue can transfer
without problems the whole tension, then you can speed
up a bit.

It would help if you also went slower when you do
bodyweight exercises like One-Arm Pushups, Assisted
One-Arm Pull-Ups, Pull-Ups on a Towel and so on.

As a beginner, and especially if you do Negative PullUps/Chinups or Pushups, always do slow tempos.
Control and muscle activation are keys in this situation!
Every negative repetition (descent phase without the
concentric portion) should have a tempo of at least 6
seconds.
This pdf program utilizes a regular or fast execution in
general and all the rep-ranges are established based on
this.

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, ladders, pyramids, and circuits. That is why some of them
will mainly exhaust your muscles, while others will also improve
your cardiovascular system. The last ones will feel more like
high-intensity.
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
your lats, shoulders, biceps, and so on.
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 from those 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 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 pull-ups 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
(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
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-Ups -> 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
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
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
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 Wall Handstand Pushups (against a wall) x 5 sets
10-20 Dips/Ring 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
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/Ring Dips x 10 sets
10-15 Pushups/Ring 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
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 – Narrowed Pushups
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 – Narrowed 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 Backward 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:
 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
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
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
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
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
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
Pull-Up Workouts
The whole upper-body power of a calisthenics athlete mainly
comes from pull-ups. Pull-ups are the most iconic bodyweight
exercises from them all.
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.
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.
Please 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.
Use gymnastic rings instead of a pull-up bar if you prefer, or
integrate them for the sake of variety or functional strength
purposes. If you train at home, then find ways to install a pull-
up bar or anchor a pair of rings, but under no circumstances
whatsoever, do not replace pull-ups with anything!
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:

Rest from 60 to 90 seconds and extend when you are too tired
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
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 / Bent-Legged Deadlifts with R.B. 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
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
TOTAL: 108-120 Pull-Ups
Intermediate:
5 Pull-Ups x 2 sets
3-4 Weighted 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:
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
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
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 / Bent-Legged Deadlifts with R.B. 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
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 / Deadlifts with R.B. x 4 sets
5 Weighted Pull-Ups x 4 sets
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 / Bent-Legged Deadlifts with R.B. 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
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
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
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!
Workout 18:
Advanced:
5-10 Ring Pull-Ups x 4 sets
5-10 Ring L-Sit Chinups x 4 sets
7-10 Ring Body Rows x 4 sets
10 Ring Bicep Curls x 4 sets
TOTAL: 68-120 Pull-Ups
Intermediate:
3-4 Ring Pull-Ups x 4 sets
3-4 Ring Chinups x 4 sets
5 Chinups x 3 sets
7-10 Ring Body Rows x 4 sets
10 Ring Bicep Curls x 4 sets
TOTAL: 63-89 Pull-Ups
Information:
 Rotate your arms during ring pull-ups
 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!
Pushups + Dips Workouts
Pushups and dips are very similar and employ the same
muscles. 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, train pushups exclusively until you fix the issue.
Pull-ups, dips, and pushups -all work the shoulders to a high
degree. It is why you don't need many dedicated shoulder
exercises.
In these workout charts, you'll find all the most essential push
and dip exercises. Feel free to add a pull-up workout or any ab
routine after completing your pushup and dip routine. It all
depends on how frequently you train and the time available to
train.
I included many bodyweight pushups, pushups against
resistances, or based on a single hand. Weighted pushups can
substitute or complement one-handed pushups, and I usually
prefer weighted pushups because of time-efficiency. You can
use gymnastic rings too or stripes of any kind.
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 Wall Handstand Pushups x 4 sets
2 -> 4 -> 6 -> 8 -> 10 Dips / Ring Dips x 4 sets
10 Weighted Pushups x 4 sets
10-15 Clapping Pushups x 4 sets
10 Backward Pushups-> 20 Bench Dips x 4 sets
7-10 Skull Crushers -> 15-20 Narrowed Pushups x 4 sets
TOTAL: 20-40 Handstand Pushups, 240 Dips, 190-210 Pushups
Intermediate:
3-4 Wall Handstand Pushups x 5 sets
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 Backward Pushups-> 20 Bench Dips x 4 sets
6-8 Skull Crushers -> 8-12 Narrowed 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 Wall Handstand Pushups x 10 sets
12-15 Pushups x 10 sets
10-12 Declined Pushups x 10 sets
10-15 Dips / Ring Dips x 4 sets
10 Forward Pushups x 4 sets
TOTAL: 40-60 Dips, 260-310 Pushups, 50-100 Handstand Pushups
Intermediate:
3-4 Wall Handstand Pushups x 5 sets
10-12 Backward Pushups x 10 sets
8-12 Declined Pushups x 10 sets
8-10 Forward Pushups 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
Workout 4:
Advanced:
(10-12 Weighted Narrowed Pushups -> 10-12 Weighted Backward Pushups ->
10-15 Clapping Pushups) x 4 sets
10-20 Weighted Dips x 5 sets
15-20 Bodyweight Forward Pushups x 4 sets
TOTAL: 180-236 Pushups, 50-100 Dips
Intermediate:
(6-8 Weighted Narrowed Pushups -> 6-8 Weighted Pushups -> 5-10 Clapping
Pushups) x 4 sets
5-8 Weighted Dips or Bodyweight Dips/Ring 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!
Workout 5:
Advanced:
6-15 Weighted Dips/Ring 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/Ring 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
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
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
4 Dips -> 4 Pushups
2 Dips -> 2 Pushups
-> 2 Incline Pushups
-> 4 Incline Pushups
-> 6 Incline Pushups
-> 8 Incline Pushups
-> 8 Incline Pushups
-> 6 Incline Pushups
-> 4 Incline 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
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
Workout 12:
Advanced:
20-30 Pushups x 2 sets
Max. Reps. One-Arm Pushups x 4 sets
5-10 Wall 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:
20 Pushups x 2 sets
Max. Reps. Lever Pushups x 4 sets
5-10 Ring Pushups x 4 sets
20 Incline Narrow Pushups x 4 sets
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
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
 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:
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 Backward Pushups x 10 sets
TOTAL: 400-500 Pushups
Intermediate:
15-20 Pushups x 10 sets
10-15 Narrowed Pushups x 10 sets
TOTAL: 250-350 Pushups
Information:
 Rest 2 minutes from a set to another

You can add this workout along with a pull-up session
Workout 19:
Advanced:
10-15 Ring Dips x 5 sets
10-20 Ring Pushups x 5 sets
12-20 Backward Pushups x 4 sets
12-15 Forward Pushups x 4 sets
TOTAL: 146-285 Pushups and 50-75 Dips
Intermediate:
5-8 Ring Dips x 5 sets
7-10 Ring Pushups x 5 sets
10 Backward Pushups x 4 sets
10-15 Forward Pushups x 4 sets
TOTAL: 115-140 Pushups and 25-40 Dips
Information:
 Rest 2 minutes from a set to another
 You can add this workout along with a pull-up session
Legs Workouts
I specifically created these routines to force leg development:
strength, functionality, muscle-growth, muscular-endurance,
peak force, power.
Legs are the most prominent muscles in the body, and for this
reason, you can utilize many leg workouts herein to burn
calories and fat. For instance, sprinting uphill, on flat or against
resistance,
builds
leg
strength
and
size.
I included weighted squats, bodyweight squat variations, onelegged exercises, sprints, etc. In this chapter, I added exercises
that specifically target the lower back, besides sprints and
squats.
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!
Also, you can mix a leg workout with an abs routine or with
pushup and pull-ups to make it a full-body training and as a way
to burn many more calories.
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 Calf 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 Calf 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
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 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf
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 Isometrically Squat Hold 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
Workout 3:
One Level Only:
[10 Burpees -> 20 Alternative Jumping Lunges -> 30 Squats -> 40 Calf 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 Walk (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 Walk (try not to rest or stop)
15-20 One-Leg Short Bridges x 4 sets
30-40 Sumo Squats x 4 sets
100 Walking Lunges (try not to rest or stop)
100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf
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 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf
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.
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 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf
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 Jogging (for warm-up)
10-20 Burpees x 5 sets
[50m Sprints -> 50m Backwards Sprints] x 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
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
Workout 10:
One Level Only:
40-100 Squats x 10 sets
100 Calf Raises -> 80 Calf Raises -> 60 Calf Raises -> 40 Calf Raises-> 20 Calf 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 Calf 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 Calf Raises x 4 sets (both legs)
TOTAL: 280-380 Squats
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/bent-Legged Dealifts + R.B. x 5 sets
10-20 Weighted Walking Lunges x 4 sets
25-50 Bodyweight Squats x 4 sets
50 Calf 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/Bent-Legged Deadlifts with R.B. 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 Calf 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
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
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
Workout 16:
One Level Only:
20-30 Min Jogging
[50m Jogging -> 50m Sprint -> 50m Jogging -> 50m Sprint -> ….] x 20 cycles until
you reach 20 total sprints at full power
35 Bodyweight Squats x 3 sets
10 Frog Jumps x 3 sets
Information:
 Try not to stop between sprints and walks because it’s interval training
 Rest 90 seconds between sets
 Adapt sprinting distance at your will and even try hill sprints if you
prefere those instead
ABS Workouts
These are my handful of exercises and workouts I have utilized
since the beginning of my bodyweight journey. I still do this
training approach to get my core strength up and a nice 6-pack.
They will provide results only if you own a relatively low level of
body fat rate. Abs hidden under the belly fat aren't visible and
never will be until you remove it. For that, visit the cardio
workouts and HIT charts too.
Even so, that doesn't mean you won't need to train core
strength and body flexibility.
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
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
 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
[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
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
Cardio Workouts
I know it is a calisthenics-dedicated training program, but many
who buy it still need to downsize considerably. I want to do my
best and help your cause, so I decided it's best to add my usual
cardio routines. These workouts are the ones I utilized very
often to burn belly fat, and I strongly recommend them to you.
Start from workout one and see how far you can go with them.
I don't see running and skipping-rope as the only activities proweight-loss. I also swim a lot and practice different physical
activities too like hiking and trail running.
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 go
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
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
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
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
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)
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,
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!
High-Intensity Training (HIT)
Full-Body Workouts
/ Sprints / Functional
You need high-intensity training to boost your metabolism,
improve conditioning and burn off hundreds of calories. Not
only that, but it increases testosterone too that ultimately has a
great influence on hypertrophy and strength gains or fat loss.
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
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 / Bent-Legged Deadlifts with R.B. (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
 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
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
 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
Workout 10:
One Level Only:
[30-50 Squats -> 10-20 Deadlifts / Deadlifts with R.B. -> 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
Structuring the Training Log
You have to understand that the most creative part is in
structuring the weekly training plan.
There are a few factors that interfere in programming:




Time available to train
Mindset, other priorities or extreme fatigue
Access to specific equipment or training spots
The deadhead to a particular playground or even a
mountain for a trail run.
An excellent workout plan worths 0 if you do not execute it
well. You will get more benefits from a poor workout plan if
followed with consistency and hard work.
What I am saying is that hard work is almost all that matters.
You could do only standard pushups and pull-ups with squats
and sprints and still get results!
I found trail run extremely good in my quest to lose weight, 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 and road 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 my shoulders' size, I
moved to other stuff like growing my legs.
Today, I train my legs 3-4 times a week, as I did with my upperbody when I started. I had enough time in these over five years
of calisthenics training to go through all the routines you see
here.
In 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.
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 certainty or insurance from anyone, not
even from yourself or me! The only thing guaranteed is that
once you work hard, it will make a great difference over time.
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 established timeframes for everything,
failed every time, and still got successful in the end –just not in
the time given by me.
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 using the
workouts you find interesting, and you have plenty of time to
adjust later.
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:
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
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
Day 2
Pushups & Dips Workout
#12
Day 3
Legs Workout #1
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
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
Week 3
Day 1
Push & Pull
Workout #11
Week 4
Day 1
Push & Pull
Workout #14
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
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. Please pay attention to each
workout, and observe how elegantly I mingled everything.
In Romania, because of the four different seasons, I have to
change my training plan quite often. During the winter, 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.