Master your bodyweight while realizing your FULL size potential. Mog everyone at the park with:
Hi, thanks for checking the program. Here you will find a program that will allow you to take your physique to the next level while just
needing a pair of gymnastic rings and a pullup bar, that way you can perform these workouts either at a park or at home, so you have no
excuse to miss a workout. And you won´t feel like skipping either!!! That´s the benefit of this program and calisthenics in general: It is fun,
athletic and effective in achieving a muscular physique.
Remember to always consult with a professional and do not try anything without their approval. If everything is in order, then scroll down
and begin your journey with this special way of training!
Notes
1) AMRAP: As Many Reps As Possible
2) In every exercise you have to apply progressive overload, that means that your performance goes up with time. It can be through multiple
things (One or more at a time). For example:
a) increase in reps
f) Adding Pauses
b) Increase in Load (Adding Weight)
g) Doing movements in an unilateral fashion (putting more
c) Doing a Harder variation (Modifying leverages)
weight on each individual side)
d) Better rep quality
h) Adding Plyometrics (Like going from pushups to clapping
e) Lower rep tempo
pushups)
3) When an exercise is presented like this:
[Exercise X]
It means you have to do it in a Prisoner style/Down Workouts. For example, you have:
[30 down Squats]
-You pick a number of reps you can do that will take you close to failure (RPE 6-7). In this case let`s go with 30 reps.
-You will do the 30 reps, then rest 30-60 seconds and then do another set, but this time you will do 29 reps, then rest again, and the next one you will do
28 reps and so on until you reach 1 rep.
-Over time you have to either:
a) Decrease the amount of rest between sets
b) Increase the starting rep number
c) Do a harder exercise
d) Add stuff in a backpack to increase load
Credits to AlphaDestiny for this method.
4) When a couple of exercises are paired like this:
(Exercise X → Exercise Y)
It means you have to do AMRAP in Exercise X, then without rest do the same thing with Exercise Y.
To progress you have to increase:
a) Reps in EX and/or EY
b) Load in EX and/or EY
c) Do a harder variation of EX and/or EY
5) The “Stimulus Days” are optional, meaning you should only perform them if you are recovered enough.
6) It is recommended you add 1-3 sets of warm-ups before the first set/supersets
7) Rest in-between sets should be until you feel you are able to perform similar numbers compared to the previous set. As a general recommendation:
-
3-5 for single compound sets, 4-8 for supersets
1-3 for single isolation movements sets, 2-4 for supersets
30-60 secs for Prisoner Style “sets” and for Rest Pauses
8) Rest days can be located wherever you think is necessary as long as it follows the workout split parameters. You can rest or do a stimulus
day.
9) For the “Nucleous Overload” sets you can choose to do 2-4 sets of 15-25 reps (It shouldn´t feel very difficult) of any of the following
exercises:
-Diamond Pushups
-Leg Raises
-Planks
-Inverted Rows
-Squats
-Facepulls
-Calf Raises
-Lunges
-Neck work
-Situps
-Deadhangs
10) Neck work means you can do:
-Side Neck curls
-Neck Curls
-Reverse Neck Curls
- Either with a band or with books, plates or whatever that adds resistance.
- You could also do Neck Bridges, but I don´t recommend them.
11) Be patient and make sure to have good sleep and nutrition to maximize muscle gain.
Upper #1
Superset #1
Superset #2
Superset #3
Optional: Superset #4
Hybrid #1
Superset #1
Superset #2
Superset #3
Optional: Superset #4
Exercise
One Arm Chinup (Finger/Towel/Band Assisted)
Full RTO/Pseudo-Planche Pushups (On Rings)
Front Lever Pullups/Wide Grip Pullups (Pause+Eccentric)
Ring (Regular or RTO) Dips/Ring Pike Pushups
Shrugs
Ring Curls
Sphinx Pushups
Nucleous Overload #1
Nucleous Overload #2
Exercise
Max Effort Jump Squat → Squats
Neck Work
Sissy Squats (Holding to something)
Facepulls → Mechanical Dropset
Reverse Ring Curls
Ring Hamstring Curls
Front Lever Pulls
Nucleous Overload #1
Nucleous Overload #2
Sets
3
3
3
3
3
3-4
3-4
Sets
3-4
3-4
3-4
3-4
3-4
3-5
3
Reps
2-5
4-6
6-8/AMRAP
AMRAP
AMRAP
10-15
12-15
Reps
3-5 → AMRAP
15-25
AMRAP
10-15 → 15-25
15-20
AMRAP
AMRAP
Upper #2
Superset #1
Superset #2
Optional: Superset #3
Hybrid #2
[Prisoner Style Workout]
Superset #1
Superset #3
Optional: Superset #4
Exercise
One arm inverted Rows → Cheated One arm Inverted Rows
(Supinated/Neutral)/Close Grip Chinups (Slow Eccentric)
Ring Pike Pushups (Close Grip) / One arm Pushups
Pelican Curls
Ring Extensions
Leg Raises → Deadhang
Nucleous Overload #1
Nucleous Overload #2
Exercise
Sets
3-4
3-4
3-5
3-5
3-5
Reps
4-6 → 2-3
extra/AMRAP
AMRAP/4-8
8-12
10-15
AMRAP
Sets
Reps
3-4
3-4
3-4
3-4
3-4
15-25
AMRAP → AMRAP
15-20
AMRAP
AMRAP
[25-30 down Wide stance squat]/[20-25 Jumping lunges]
Neck work
Ultra Wide Grip Inverted Rows (Neutral) → Mechanical Dropset
Reverse Ring Curls
Ring Hamstring Curls
Plank
Nucleous Overload #1
Nucleous Overload #2
Upper #3
Exercise
Sets
One Arm Chinup (Finger/Towel/Band Assisted)/Front Lever Pullups
3
Pseudo-Planche Pushups (Rings/Floor)/One arm Pushups
3
Superset #1
Superset #2
Superset #3
Optional: Superset #4
Stimulus #1
Superset #1
Superset #2
Optional: Superset #3
Stimulus #2
Superset #1
Superset #2
Optional: Superset #3
Lat Biased Pullups (Hollow body and Close grip)
Bulgarian Dips/Decline Ring Pushups
Shrugs
Ring Curls
Sphinx Pushups
Nucleous Overload #1
Nucleous Overload #2
3
3
3-4
3-4
3-4
Reps
4-8 (each
side)/4-8
4-8/4-8
(each side)
AMRAP
AMRAP
AMRAP
10-15
12-15
Exercise
Facepulls
Diamond Pushups / Sphinx Pushups
Close Grip Chinups/ Ring Curls
Neck Work
Nucleous Overload #1
Nucleous Overload #2
Sets
2
2
2
2
Reps
15-20
AMRAP/12-15
AMRAP/15-20
AMRAP/AMRAP/15-25
Exercise
Wide Grip Inverted Rows
Decline Pushups/Ring Flys
Leg Raises → Deadhang/Reverse Curls
Walking Lunges/Jump Squats
Nucleous Overload #1
Nucleous Overload #2
Sets
2
2
2
2
Reps
15-20
AMRAP/12-15
AMRAP/15-20
AMRAP