CALISTHENICS BODYBUILDING
Trying to be
stronger and
look better?
THIS IS FOR YOU!
IMPORTANT
• You can both bulk up and shred up with this plan.
It depends on what is your diet. If its calories surplus - you will get
bulked. If its calories deficit - you will get shredded up.
• You can modify the plan and adjust it to your current level. The most important thing is to keep the concept of the whole plan.
• Use the resistance band for pull ups/muscle ups if needed.
• Rest in between the routines as long as you need to feel good and to be
able to do the next one. Usually its 5-10 minutes.
• Remember to warm up well. Use the warm up from the video tutorials.
• Remember to breath. Use techniques from the videos.
• Make sure to stick to the order which is provided in the plan. It okay if you
will take a day off when you are not supposed to according to the plan.
Remember to listen to your body.
• You can break the sets as many times as you need. The most important
thing is to complete the number.
• EMOM - every minute on the minute, start a set every time the minute
starts.
• MU - Muscle up.
• COOL DOWN - passive stretching or foam rolling for 10-20 minutes.
HELP: saibov7@gmail.com
Whatsapp: +48 537 409 794
VIDEO TUTORIALS
Watch all the videos below before you start the plan.
PLAN EXPLANATION
WARM-UP
TIPS
BREATHING
PROPER FORM
PROPER FORM PART 2
SUMMARY
LEVEL 1
TRAINING #1 Pull ups + muscle up bodyweight
WARM-UP
EMOM.
3 pull ups + 1 muscle up
X60
COOL DOWN
TRAINING #2 Bodyweight dips and push ups
WARM-UP
EMOM.
5 dips + 5 push ups (floor)
X60
COOL DOWN
TRAINING #3 Bodyweight legs
WARM-UP
EMOM #1
EMOM #2
3 Pistol squats (each leg)
7 box jumps
X30
X30
COOL DOWN
REST DAY
TRAINING #4 Heavyweight pull ups and muscle
ups
WARM-UP
EMOM #1
EMOM #2
1rep max kg pull up 1rep MU
X10
x10
Rest 3 minutes
Rest 3 minutes
EMOM #4
1 rep MU
X10
EMOM #5
1rep 60% from the
max kg pull up
X10
Rest 3 minutes
Rest 3 minutes
COOL DOWN
TRAINING #5 Heavyweight legs
WARM-UP
As many rounds as possible in 10 minutes.
10reps 20kg squats
10reps 20kg dead lifts.
Repeat it 4 times with 5 minutes rest
COOL DOWN
EMOM #3
1rep 80% from the
max kg pull up
X10
Rest 3 minutes
EMOM #6
1rep MU
X10
TRAINING #6 Low weight pull ups
WARM-UP
2-5kg
50 pull ups as fast as you can.
Rest 10 minutes.
Bodyweight
100 pull ups as fast as you can.
COOL DOWN
REST DAY
TRAINING #7 Low weight dips
WARM-UP
2-5kg
50 dips as fast as you can.
Bodyweight
100 dips as fast as you can.
COOL DOWN
TRAINING #8 Muscle ups
WARM-UP
1 or 2 reps MU
60 minutes EMOM.
COOL DOWN
TRAINING #9 Low weight legs
WARM-UP
10kg
Lunges 50 each leg
Rest 2 minutes
40 each leg
2 minutes
30
2 min
20
2 min
10
And up to 50(by 10s) with 2 minutes rest
COOL DOWN
REST DAY
TRAINING #10 Muscle ups
WARM-UP
MUSCLE UPS
MUSCLE UPS
MUSCLE UPS
3 reps x 10 sets
2 reps x10 sets with 1 reps x10 sets with
1 minute rest
with 3 minutes rest. 2 minutes rest
Rest 5 minutes
Rest 5 minutes
COOL DOWN
TRAINING #11 Bodyweight pull ups
WARM-UP
max reps x 15 sets
with 5 minutes rest
COOL DOWN
TRAINING #12 Bodyweight dips + push ups
WARM-UP
5 dips - 10 push ups
Rest 2 minutes.
10 dips - 5 push ups
^ this is one round
Do 10 rounds with 3-5mins rest.
COOL DOWN
REST DAY
TRAINING #13 Bodyweight legs
WARM-UP
As many rounds as possible in 20 minutes.
5 burpees 10 jump squats 15sec chair hold.
Rest 10 minutes and repeat one more time.
COOL DOWN
TRAINING #14 Heavyweight pull ups
WARM-UP
EMOM #1
EMOM #2
EMOM #3
20 minutes
20 minutes
20 minutes
1rep with 80% off
2 reps with 60% off
3 reps bodyweight
max kg
max kg
COOL DOWN
TRAINING #15 Muscle ups
WARM-UP
20 muscle ups in 10 10 muscle ups in 10 10 muscle ups in 10
minutes
minutes
Rest 5 minutes
Rest 10 minutes
COOL DOWN
minutes
REST DAY
TRAINING #16 Heavyweight dips and push ups
WARM-UP
EMOM #1
EMOM #2
30min
30min
Dips 2 reps + 60% max kg
Push ups 3 reps with green
band
COOL DOWN
TRAINING #17 Heavyweight legs 50kg
WARM-UP
5 back squats - 5 lunges each leg
X20 with 3 minutes rest
COOL DOWN
TRAINING #18 Low weight pull ups + muscle ups
WARM-UP
EMOM #1
EMOM #2
2kg
2kg
2 pull ups + 1 MU
1 pull up - 1mu
X30
X30
COOL DOWN
REST DAY
TRAINING #19 Low weight dips+push ups
WARM-UP
50 dips + 10kg as fast as you
50 push ups + 10kg as fast as
can
you can
100 bodyweight push ups as
100 bodyweight dips as fast as
fast as you can
you can
Rest 10-15 minutes
COOL DOWN
TRAINING #20 Low weight legs
WARM-UP
10kg
Side walks to and
back
10 rounds
1min rest in
between
24kg Goblet squats
10 reps 10 sets
1 min rest
24kg side walks to
and back
10 rounds
1min rest in
between
10kg Goblet squats
10 reps 10 sets
1 min rest in
between
COOL DOWN
TRAINING #21 Bodyweight pull ups
WARM-UP
Max reps in 2 minutes
Rest 5 minutes
Repeat 10 times
COOL DOWN
REST DAY
TRAINING #22 Bodyweight dips
WARM-UP
Max reps in 2 minutes
Rest 5 minutes
Repeat 10 times
COOL DOWN
TRAINING #23 Bodyweight MU and push ups
WARM-UP
Max reps MU in 2 minutes
Max reps push ups in 2
Rest 5 minutes
minutes
Repeat 10 times
Rest 5 minutes
Repeat 5 times
COOL DOWN
TRAINING #24 Bodyweight legs
WARM-UP
10 pistols each leg
20 jump squats
20 burpees
X10 as fast as possible
COOL DOWN
REST DAY
TRAINING #25 Heavyweight pull ups + MU
WARM-UP
50 sets
5 pull ups + 50% off max kg
1 MU + 2-5kg
As fast as you can
COOL DOWN
TRAINING #26 Heavyweight dips + push ups
WARM-UP
EMOM (1,30min)
3 dips + 50% off max kg
6 push ups bodyweight
X60
COOL DOWN
TRAINING #27 Heavyweight legs
WARM-UP
EMOM x30
EMOM x30
Back Squat
Dead lift
1 rep + 60/80kg
1rep + 60/80kg
COOL DOWN
REST DAY
TRAINING #28 Low weight Pull ups + MU
WARM-UP
2-5kg
2 pull ups - 2 MU
X50 as fast as you can
COOL DOWN
TRAINING #29 Low weight Dips + MU
WARM-UP
5kg
10 regular dips + 1MU
X25
As fast as you can
COOL DOWN
TRAINING #30 Low weight legs
WARM-UP
10kg As many rounds as possible in 20min
10 squats - 5 lunges each leg.
Rest 10 minutes and repeat 1 time
COOL DOWN
MAX REPS TEST (4 days)
Day 1 - Bodyweight muscle ups, dips, pull
ups, push ups.
Day 2 - Heavyweight 1rep max muscle ups,
dips, pull ups, push ups.
Day 3 - Low weight max reps muscle ups,
dips, pull ups, push ups.
Day 4 - heavyweight back squats, deadlifts.
LEVEL 2
TRAINING #1 Pull ups + muscle up bodyweight
WARM-UP
EMOM.
5 pull ups + 1 muscle up
X60
COOL DOWN
TRAINING #2 Bodyweight dips and push ups
WARM-UP
EMOM.
7 dips + 7 push ups (floor)
X60
COOL DOWN
TRAINING #3 Bodyweight legs
WARM-UP
EMOM #1
EMOM #2
4 Pistol squats (each leg)
8 box jumps
X30
X30
COOL DOWN
REST DAY
TRAINING #4 Heavyweight pull ups and muscle
ups
WARM-UP
EMOM #1
EMOM #2
1rep max kg pull up 1rep MU
X10
x10
Rest 3 minutes
Rest 3 minutes
EMOM #4
2rep MU
X10
EMOM #5
1rep 60% from the
max kg pull up
X10
Rest 3 minutes
Rest 3 minutes
COOL DOWN
TRAINING #5 Heavyweight legs
WARM-UP
As many rounds as possible in 10 minutes.
10reps 30kg squats
10reps 30kg dead lifts.
Repeat it 4 times with 5 minutes rest
COOL DOWN
EMOM #3
1rep 80% from the
max kg pull up.
X10
Rest 3 minutes
EMOM #6
2rep MU
X10
TRAINING #6 Low weight pull ups
WARM-UP
5-8kg
75 pull ups as fast as you can.
Rest 10 minutes.
Bodyweight
125 pull ups as fast as you can.
COOL DOWN
REST DAY
TRAINING #7 Low weight dips
WARM-UP
5-8kg
75 dips as fast as you can.
Bodyweight
125 dips as fast as you can.
COOL DOWN
TRAINING #8 Muscle ups
WARM-UP
2 reps MU
60 minutes EMOM.
COOL DOWN
TRAINING #9 Low weight legs
WARM-UP
15kg
Lunges 50 each leg
Rest 2 minutes
40 each leg
2 minutes
30
2 min
20
2 min
10
And up to 50(by 10s) with 2 minutes rest
COOL DOWN
REST DAY
TRAINING #10 Muscle ups
WARM-UP
MUSCLE UPS
MUSCLE UPS
MUSCLE UPS
4 reps x 10 sets
3 reps x10 sets with 2 reps x10 sets with
1 minute rest
with 3 minutes rest. 2 minutes rest
Rest 5 minutes
Rest 5 minutes
COOL DOWN
TRAINING #11 Bodyweight pull ups
WARM-UP
max reps x 15 sets
with 3 minutes rest
COOL DOWN
TRAINING #12 Bodyweight dips + push ups
WARM-UP
7 dips - 12 push ups
Rest 2 minutes.
12 dips - 7 push ups
^ this is one round
Do 10 rounds with 3-5mins rest.
COOL DOWN
REST DAY
TRAINING #13 Bodyweight legs
WARM-UP
As many rounds as possible in 20 minutes.
10 burpees 20 jump squats 30sec chair hold.
Rest 10 minutes and repeat one more time.
COOL DOWN
TRAINING #14 Heavyweight pull ups
WARM-UP
EMOM #1
EMOM #2
EMOM #3
20 minutes
20 minutes
20 minutes
1rep with 80% off
2 reps with 60% off
3 reps bodyweight
max kg
max kg
COOL DOWN
TRAINING #15 Muscle ups
WARM-UP
25+ muscle ups in
15+ muscle ups in
15+ muscle ups in
10 minutes
10 minutes
10 minutes
Rest 5 minutes
Rest 10 minutes
COOL DOWN
REST DAY
TRAINING #16 Heavyweight dips and push ups
WARM-UP
EMOM #1
EMOM #2
30min
30min
Dips 4 reps + 50% max kg
Push ups 4 reps with green
band
COOL DOWN
TRAINING #17 Heavyweight legs 60kg
WARM-UP
5 back squats - 5 lunges each leg
X20 with 3 minutes rest
COOL DOWN
TRAINING #18 Low weight pull ups + muscle ups
WARM-UP
EMOM #1
EMOM #2
4kg
4kg
2 pull ups + 1 MU
1 pull up - 1mu
X30
X30
COOL DOWN
REST DAY
TRAINING #19 Low weight dips+push ups
WARM-UP
50 dips + 15kg as fast as you
50 push ups + 15kg as fast as
can
you can
100 bodyweight push ups as
100 bodyweight dips as fast as
fast as you can
you can
Rest 10-15 minutes
COOL DOWN
TRAINING #20 Low weight legs
WARM-UP
25kg
Side walks to and
back
10 rounds
1min rest in
between
32kg Goblet squats
10 reps 10 sets
1 min rest
16kg side walks to
and back
10 rounds
1min rest in
between
24kg Goblet squats
10 reps 10 sets
1 min rest in
between
COOL DOWN
TRAINING #21 Bodyweight pull ups
WARM-UP
Max reps in 2 minutes
Rest 3 minutes
Repeat 10 times
COOL DOWN
REST DAY
TRAINING #22 Bodyweight dips
WARM-UP
Max reps in 2 minutes
Rest 3 minutes
Repeat 10 times
COOL DOWN
TRAINING #23 Bodyweight MU and push ups
WARM-UP
Max reps MU in 2 minutes
Max reps push ups in 2
Rest 3 minutes
minutes
Repeat 10 times
Rest 3 minutes
Repeat 5 times
COOL DOWN
TRAINING #24 Bodyweight legs
WARM-UP
12 pistols each leg
24 jump squats
32 burpees
X5 as fast as possible
COOL DOWN
REST DAY
TRAINING #25 Heavyweight pull ups + MU
WARM-UP
50 sets
5 pull ups + 50% off max kg
1 MU + 5kg
As fast as you can
COOL DOWN
TRAINING #26 Heavyweight dips + push ups
WARM-UP
EMOM (1,30min)
4 dips + 60% off max kg
8 push ups bodyweight
X60
COOL DOWN
TRAINING #27 Heavyweight legs
WARM-UP
EMOM x30
EMOM x30
Back Squat
Dead lift
1 rep + 80kg
1rep + 80kg
COOL DOWN
REST DAY
TRAINING #28 Low weight Pull ups + MU
WARM-UP
5-7kg
2 pull ups - 2 MU
X50 as fast as you can
COOL DOWN
TRAINING #29 Low weight Dips + MU
WARM-UP
8kg
10 regular dips + 1MU
X25
As fast as you can
COOL DOWN
TRAINING #30 Low weight legs
WARM-UP
12kg As many rounds as possible in 20min
10 squats - 5 lunges each leg.
Rest 10 minutes and repeat 1 time
COOL DOWN
MAX REPS TEST (4 days)
Day 1 - Bodyweight muscle ups, dips, pull
ups, push ups.
Day 2 - Heavyweight 1rep max muscle ups,
dips, pull ups, push ups.
Day 3 - Low weight max reps muscle ups,
dips, pull ups, push ups.
Day 4 - heavyweight back squats, deadlifts.
LEVEL 3
TRAINING #1 Pull ups + muscle up bodyweight
WARM-UP
EMOM.
4 pull ups + 2 muscle up
X60
COOL DOWN
TRAINING #2 Bodyweight dips and push ups
WARM-UP
EMOM.
8 dips + 8 push ups (floor)
X60
COOL DOWN
TRAINING #3 Bodyweight legs
WARM-UP
EMOM #1
EMOM #2
5 Pistol squats (each leg)
10 box jumps
X30
X30
COOL DOWN
REST DAY
TRAINING #4 Heavyweight pull ups and muscle
ups
WARM-UP
EMOM #1
EMOM #2
1rep max kg pull up 1rep max doable
X10
weight MU
x10
Rest 3 minutes
Rest 3 minutes
EMOM #3
1rep 80% from the
max kg pull up.
X10
EMOM #4
2 reps max doable
MU
X10
EMOM #5
1rep 60% from the
max kg pull up
X10
EMOM #6
3reps doable weight
MU
X10
Rest 3 minutes
Rest 3 minutes
COOL DOWN
TRAINING #5 Heavyweight legs
WARM-UP
As many rounds as possible in 10 minutes.
10reps 40kg squats
10reps 40kg dead lifts.
Repeat it 4 times with 5 minutes rest
COOL DOWN
Rest 3 minutes
TRAINING #6 Low weight pull ups
WARM-UP
10kg
75 pull ups as fast as you can.
Rest 10 minutes.
Bodyweight
125 pull ups as fast as you can.
COOL DOWN
REST DAY
TRAINING #7 Low weight dips
WARM-UP
10kg
75 dips as fast as you can.
Bodyweight
125 dips as fast as you can.
COOL DOWN
TRAINING #8 Muscle ups
WARM-UP
3 reps MU
60 minutes EMOM.
COOL DOWN
TRAINING #9 Low weight legs
WARM-UP
20kg
Lunges 50 each leg
Rest 2 minutes
40 each leg
2 minutes
30
2 min
20
2 min
10
And up to 50(by 10s) with 2 minutes rest
COOL DOWN
REST DAY
TRAINING #10 Muscle ups
WARM-UP
MUSCLE UPS
MUSCLE UPS
MUSCLE UPS
5 reps x 10 sets
4 reps x10 sets with 3 reps x10 sets with
1 minute rest
with 3 minutes rest. 2 minutes rest
Rest 5 minutes
Rest 5 minutes
COOL DOWN
TRAINING #11 Bodyweight pull ups
WARM-UP
max reps x 10 sets
with 5 minutes rest
COOL DOWN
TRAINING #12 Bodyweight dips + push ups
WARM-UP
8 dips - 16 push ups
Rest 2 minutes.
16 dips - 8 push ups
^ this is one round
Do 10 rounds with 3-5mins rest.
COOL DOWN
REST DAY
TRAINING #13 Bodyweight legs
WARM-UP
As many rounds as possible in 20 minutes.
12 burpees 14 jump squats 30sec chair hold.
Rest 10 minutes and repeat one more time.
COOL DOWN
TRAINING #14 Heavyweight pull ups
WARM-UP
EMOM #1
EMOM #2
EMOM #3
20 minutes
20 minutes
20 minutes
1rep with 80% off
2 reps with 60% off
3 reps with 40% off
max kg
max kg
max kg
COOL DOWN
TRAINING #15 Muscle ups
WARM-UP
30+ muscle ups in
20+ muscle ups in
20+ muscle ups in
10 minutes
10 minutes
10 minutes
Rest 5 minutes
Rest 10 minutes
COOL DOWN
REST DAY
TRAINING #16 Heavyweight dips and push ups
WARM-UP
EMOM #1
EMOM #2
30min
30min
Dips 5 reps + 50% max kg
Push ups 5 reps with green
band
COOL DOWN
TRAINING #17 Heavyweight legs 70kg
WARM-UP
5 back squats - 5 lunges each leg
X20 with 3 minutes rest
COOL DOWN
TRAINING #18 Low weight pull ups + muscle ups
WARM-UP
EMOM #1
EMOM #2
5kg
5kg
2 pull ups + 1 MU
1 pull up - 1mu
X30
X30
COOL DOWN
REST DAY
TRAINING #19 Low weight dips+push ups
WARM-UP
50 dips + 20kg as fast as you
50 push ups + 20kg as fast as
can
you can
100 bodyweight push ups as
100 bodyweight dips as fast as
fast as you can
you can
Rest 10-15 minutes
COOL DOWN
TRAINING #20 Low weight legs
WARM-UP
25kg
Side walks to and
back
10 rounds
1min rest in
between
32kg Goblet squats
12 reps 10 sets
1 min rest
20kg side walks to
and back
10 rounds
1min rest in
between
25kg Goblet squats
10 reps 10 sets
1 min rest in
between
COOL DOWN
TRAINING #21 Bodyweight pull ups
WARM-UP
Max reps in 2 minutes
Rest 3 minutes
Repeat 10 times
COOL DOWN
REST DAY
TRAINING #22 Bodyweight dips
WARM-UP
Max reps in 2 minutes
Rest 3 minutes
Repeat 10 times
COOL DOWN
TRAINING #23 Bodyweight MU and push ups
WARM-UP
Max reps MU in 2 minutes
Max reps push ups in 2
Rest 3 minutes
minutes
Repeat 10 times
Rest 3 minutes
Repeat 5 times
COOL DOWN
TRAINING #24 Bodyweight legs
WARM-UP
12 pistols each leg
24 jump squats
32 burpees
X7 as fast as possible
COOL DOWN
REST DAY
TRAINING #25 Heavyweight pull ups + MU
WARM-UP
50 sets
5 pull ups + 50% off max kg
1 MU + 8kg
As fast as you can
COOL DOWN
TRAINING #26 Heavyweight dips + push ups
WARM-UP
EMOM (1,30min)
5 dips + 60% off max kg
10 push ups bodyweight
X60
COOL DOWN
TRAINING #27 Heavyweight legs
WARM-UP
EMOM x30
EMOM x30
Back Squat
Dead lift
1 rep + 90kg
1rep + 90kg
COOL DOWN
REST DAY
TRAINING #28 Low weight Pull ups + MU
WARM-UP
8kg
2 pull ups - 2 MU
X50 as fast as you can
COOL DOWN
TRAINING #29 Low weight Dips + MU
WARM-UP
10kg
10 regular dips + 1MU
X25
As fast as you can
COOL DOWN
TRAINING #30 Low weight legs
WARM-UP
15kg As many rounds as possible in 20min
10 squats - 5 lunges each leg.
Rest 10 minutes and repeat 1 time
COOL DOWN
MAX REPS TEST (4 days)
Day 1 - Bodyweight muscle ups, dips, pull
ups, push ups.
Day 2 - Heavyweight 1rep max muscle ups,
dips, pull ups, push ups.
Day 3 - Low weight max reps muscle ups,
dips, pull ups, push ups.
Day 4 - heavyweight back squats, deadlifts.