Table of Contents: 1. Introduction 2. What are Calisthenics? 3. Benefits of Calisthenics 4. Drawbacks of Calisthenics 6. Equipment for Calisthenics (Any Needed?) 7. Exercises in this Program 9. Upper Lower Split 10. 3, 4 or 5 Days Per Week 11. RPE Scale & Rest Time 12. Your Calisthenics Workout Program In fact, trainees who make calisthenics their primary form of resistance training have arguably the best aesthetics on average. To be successful at calisthenics, you need to be strong and have great body composition. All of this is awesome but you also need to know how to train correctly. As you only have your body and limited equipment, you must understand how to target specific areas. Plus, you need to know to progress to pack on muscle mass and increase strength. SET FOR SET Calisthenics Program It’s all about pushing big weights in the gym...or maybe not. Putting up big numbers with the barbell is definitely a feat to pursue. However, it’s not the only way to sculpt the body you desire. www.setforset.com WHAT ARE “CALISTHENICS”? The etymology of the word “calisthenics” is quite interesting and can tell us a lot about what it consists of. Calisthenics is the combination of two Greek words; kállos and sthenos. Kállos refers to beauty, and more specifically human aesthetics. Sthenos simply means strength. The term creates an image of beauty through aesthetics and strength. Remember above I said that those who train calisthenics have arguably more aesthetic bodies?. That being said, calisthenics simply refers to any movement where your body acts as the main load. Many people confuse this to mean that you don’t need equipment that is not valid, which we will discuss further below. www.setforset.com For example, chin-ups are one of the primary movements but to do them, you need a bar, some rings, or at least a tree to perform them on. SET FOR SET Calisthenics Program You’re not going to believe how much information this program delivers! Get ready to learn all you need to sculpt the perfect calisthenic body! This means that calisthenics will also gauge how fit you are, as having a lower-body fat% will mean you can be more successful. So when looking back at the etymology, calisthenics isn’t just about being strong; it’s about being strong and aesthetically pleasing. Calisthenics has its roots going back to the 1800s but has quickly grown. While there is obviously a massive relationship with gymnastics, its own sport, known as “Street Workouts”, has evolved with actual leagues. Still, just because you might prefer the gym doesn’t mean calisthenics isn’t part of your program. You would be hard-pressed to find any serious lifter who doesn’t at least include chin-ups and dips in their program. SET FOR SET Calisthenics Program However, what makes chin-ups a calisthenic movement is because you are lifting your own body weight. www.setforset.com Calisthenics training hosts a ton of benefits that makes it a great option to include in your workout routine. Here are some of the top benefits of training calisthenics… 1) Emphasizes Strength & Aesthetics: Calisthenics emphasizes both strength and aesthetics. However, the aesthetic aspect is different from bodybuilding, where you are judged by how you look. In calisthenics, having better aesthetics means you have better body composition, allowing you to progress further and perform more advanced movements. In fact, calisthenics would be boring if you never improved your aesthetics, as you would never be able to progress to the “cool” movements like flags and muscle-ups. www.setforset.com Therefore, losing weight has another benefit of being healthy and looking good; you get to do more cool moves! SET FOR SET Calisthenics Program THE TOP BENEFITS OF A CALISTHENICS WORKOUT For the most part, calisthenics can be completely free or at least very cheap. Ideally, you have a local park near you with a set of bars that you can use for free. If not, installing some at your house can be done relatively inexpensively. Further, once installed, that’s it! There are no more monthly gym payments or anything. Once you advance, you may want to invest in some gear. Some common examples of purchases you might need to make are: • Gymnastic handguards • Chalk • A TRX system • A weighted vest or another external loading system 3) Focuses On Primary, Functional Movements: www.setforset.com Being that your body is responsible for moving, rather than moving weight on a machine, you will only be using natural movements the way your body was supposed to move. This includes lunges, squats, push-ups, pull-ups, jumping, and pulling. SET FOR SET Calisthenics Program 2) Relatively Cheap To Participate In: Because you use such a large amount of muscle with calisthenic movements, you’re going to definitely put on a good amount of muscle. However, this means you’re also going to burn a lot of calories. This makes regularly performing a calisthenic workout routine an optimal choice for whatever your goal is. 5) Primarily Uses Big, Compound Movements: While there are some ways to isolate some muscles, virtually every exercise will be a multijoint, compound movement. This means you’re going to be using a lot of muscle mass which means more strength gains, higher muscle hypertrophy, and more calories burned. SET FOR SET Calisthenics Program 4) Calisthenics To Lose Fat & Build Muscle: www.setforset.com While we think calisthenics is pretty awesome, we’d be lying to you if we said it’s perfect. Here are some things you need to consider when deciding if calisthenics is right for you. 1) Almost Impossible To Isolate Muscles: Now I said “almost” impossible, not “impossible”. While some moves can be used to “target” specific muscles, it’s basically impossible to truly isolate them. With calf raises for the calves as an exception (and scapula pull-ups!), you won’t be able to only train one muscle. This may be an issue for someone who has a lagging body part or wants to enhance a muscle. 2) Difficult For Beginners Or Overweight Trainees: When going to the gym and using free weights, you use what’s known as “absolute strength.” This simply means how strong you are based on the amount of weight you lift. Calisthenics uses your body as a weight, meaning it measures “relative strength”. www.setforset.com This means it relies on how well you can manipulate your own body weight. SET FOR SET Calisthenics Program A FEW DRAWBACKS FOUND WITH CALISTHENICS TRAINING This is primarily decided by the body composition of the individual. This means that an overweight trainee or a trainee who has minimal muscle mass will find calisthenics challenging to train at first. This is caused by them not being able to lift their body. While there are ways to scale calisthenics, this difficulty can deter some people. 3) Requires Patience: Related to the above, improving on calisthenics requires patience. When going to the gym, it’s reasonable to expect to be able to add an extra 5lbs to your lifts weekly. This isn’t going to happen with calisthenics as you rely on adding reps to your movement to improve. For example, let’s say you weigh 150lbs and perform the bench press with your body weight, 150lbs. If you go to the gym the next week you can add 5lbs and perform the bench press with 155lbs. When using calisthenics, you will have to add an entire rep. You see how this will become very difficult. www.setforset.com Now, calisthenics is excellent and you will improve; it may just not be as easily measured as when going to the gym. SET FOR SET Calisthenics Program Therefore, it’s very possible to see trainee A have higher relative strength than trainee B only to find that trainee B has higher relative strength than trainee A. Due to the nature of the movements in calisthenics, it’s very difficult to “train around the pain”. This is because, unless you are advanced, every exercise will be bilateral, meaning you use both sides. Therefore, if your right arm hurts, you’re not able to only train your left. Further, you have a limited selection of exercises to choose from. This means you cannot choose from a wide selection of exercises and find a more comfortable one. SET FOR SET Calisthenics Program 4) Can Be Difficult To Train With An Injury: www.setforset.com One of our biggest pet peeves is when we see articles claiming calisthenics “only require you!” implying all you need is your body. While there definitely are some calisthenics exercises with no equipment, they are minimal. Plus, if you are advanced, having some type of external loading equipment can be very beneficial. To give you a clear picture, here is a shortlist of some movements you can’t do “only using your body”: • Any type of chin-up or pull-up • Australian rows • Dips • Progressions in movements i.e. squat→ onelegged squat • Step-ups www.setforset.com Calisthenics quickly loses its appeal without some bars, a loading component, preferably a rope apparatus (i.e. TRX). This can be easily fixed but we want to make sure you understand that you’ll need access to some minimal calisthenic equipment to follow our plan. SET FOR SET Calisthenics Program “ONLY BODYWEIGHT REQUIRED” ISN’T NECESSARILY TRUE While there’s not a ton, you will need minimal equipment to perform calisthenics. This is the bare minimum in order to run this program (or any calisthenics program): 1. Set of pull-up bars (for chin ups & pull ups) 2. Set of parallel bars (for dips) 3. A lower straight bar (for inverted rows) SET FOR SET Calisthenics Program CALISTHENIC EQUIPMENT YOU WILL NEED www.setforset.com Here are some extras that would make training long-term much more efficient: 1. TRX system: Can be used to assist with harder exercises, create different angles and adjusts height levels for progressions. 2. External loading system: By this we mean something like a dip belt so you can increase the load of the bodyweight exercises. 3. Resistance bands: With resistance bands you can add assistance or resistance to your exercises. You can also use them in a similar manner as dumbbells or other free weight equipment (i.e. banded rows) SET FOR SET Calisthenics Program Calisthenic Equipment That Would Be Nice To Have: www.setforset.com PUSH MUSCLES PULL MUSCLES LOWER BODY CORE *Click to go to the associated page or scroll down* SET FOR SET Calisthenics Program CALISTHENICS EXERCISES www.setforset.com Push Up Decline Push Up Pike Push Up Push Back Up Wall Handstand Dips *Click to view the exercise or scroll down* SET FOR SET Calisthenics Program BEST PUSH EXERCISES (CHEST, SHOULDERS, TRICEPS) www.setforset.com Push-ups are probably the most popular calisthenic exercise there is. Everyone has done them. It’s a basic test of fitness. But you must use good form. How To Perform Push Ups and Progress: 1. The standard push up has you with arms slightly wider than shoulder-width apart. The primary cue is to make sure your elbows are placed at approximately a 45-degree angle. 2. The first option to increase the load is to use a resistance band wrapped around your back with your hands holding the loops. This will create a higher amount of tension on your muscles www.setforset.com 3. Other variations to increase difficulty include archer push ups, one arm push ups, and so on. Here are tons of beginner to advanced push up variations for when you are ready. SET FOR SET Calisthenics Program Push Ups: Decline push-ups are the equivalent to an incline bench press. This means you’re going to work your upper chest and shoulders a little bit more. However, as your body will be more vertical relative to regular push-ups, you will be lifting a more significant percentage of your body weight, so they will be a bit harder. That being said, the progressions will be precisely the same as the traditional push-ups. How To Perform Decline Push Ups and Progress: 1. To set up decline push-ups, you will need a ledge of some sort. Ideally, your body will be at about a 45-degree angle but work with what you have. www.setforset.com 2. The variations are then going to be precisely the same as traditional push-ups. SET FOR SET Calisthenics Program Decline Push Ups: Pike push-ups place your butt high in the air, causing your upper body to be more vertical. This will allow you to train your shoulders. How To Perform Pike Push Ups and Progress: 1. The standard pike push-up can be done without any equipment. To start, get into a regular pushup position. Next, you will want to walk your feet towards your hands while pushing your butt into the air. Try to get as vertical as possible. 2. The second way to perform these is to find a higher ledge, like a bench. Put your feet on the platform. This will allow your upper body to get more vertical, which creates more resistance. SET FOR SET Calisthenics Program Pike Push Ups: www.setforset.com Push-Back-Ups are one of the best exercises you’ve never done. It’s like a push-up, but instead of pushing yourself up, you push yourself back. This allows you to focus on your shoulders. How To Perform Push-Back Ups: 1. Start in a standard push-up position. Now when you go down, you will want to allow your body to come forward slightly. 2. When you hit the bottom position, push your body back instead of pushing up. This will change the force from occurring horizontally and make it happen “vertically” or over the head. www.setforset.com 3. From the crouched position, come back into a standard push-up position and repeat. SET FOR SET Calisthenics Program Push Back Ups: For most people, these will take some time to progress on. The end result will be you being completely inverted up against a wall doing handstand push-ups. While this will take a lot of practice, it’s definitely attainable by anyone. Now, there are two different methods that you will use simultaneously to progress. 1.Wall Walks: This will consist of you walking your feet up a wall with no pushing. You will simply work on being comfortable while being inverted as well as improve your balance. www.setforset.com 2.Wall Decline Push-ups: Wall decline push-ups will have you place your feet up on a wall as you perform push-ups. You will gradually want to increase the height of your feet, making yourself more vertical. SET FOR SET Calisthenics Program Wall Handstand Push Ups: Dips are one of the best calisthenic exercises there are. In fact, if all you did were chin-ups and dips, you’d probably be ok. Dips will target all of your pushing muscles. How To Perform Dips And Progress: 1. You will need two parallel bars. Grab each bar so that the bar sits on the meaty part at the bottom of your thumb. When you come down, you want a slight lean in your torso but not too much as we want the triceps to remain the primary muscle. Keeping your forearms straight, go down until your triceps pass parallel and come up. 2. The first way to progress is to use an external loading system, such as a weighted dip belt. www.setforset.com For more dip variations check out this article.. SET FOR SET Calisthenics Program Dips: While your bodyweight back exercises will mainly consist of only the following three exercises, we will explain how you can do variations of each to increase difficulty and hit your muscles differently. This will allow you to build an incredibly strong and muscular back and some solid, impressive biceps. Chin Up Pull Up Inverted Row *Click to view the exercise or scroll down* SET FOR SET Calisthenics Program BEST PULL EXERCISES (BACK, BICEPS) www.setforset.com While chin ups and pull ups are very similar, there are several distinct differences. The primary difference is the handgrip, as chin-ups utilize a supinated or underhand grip. This forces the elbows to be in front of you and allows more flexion of the elbow. This being said, chin-ups will place more emphasis on the biceps and upper back. How To Perform Chin Up and Progress: 1. The basic version will have you take an underhand grip with your hands placed shoulder-width apart. You will then perform the chin-ups by pulling your body up until your head goes above the bar. SET FOR SET Calisthenics Program Chin Ups: www.setforset.com 3. The second way to progress is to start taking fingers off the bar from one hand. For example, instead of using a full grip, take off your thumb. Next, you would take off your pinky finger and so on. This limits the bodies ability to produce enough force which will then force the other arm to compensate. 4. Next, have one hand using an underhand grip and the other using an overhand grip. The underhand grip is the primary arm, while the overhand grip will gradually be placed farther out on the bar to aid with support. You will use an overhand grip because you’re not able to make a wide-grip using both underhanded. Note: • Both variations of progression (fingers and placing an arm out) can be used as some trainees tend to like one more than the other. Or you can use them together. It won’t really make a difference as long as you’re making sure to gradually increase the intensity. SET FOR SET Calisthenics Program 2. The first progression is to begin adding weight if you have an external loading position. www.setforset.com In comparison to chin-ups, pull-ups will use a pronated grip or overhand grip. This allows the elbows to be placed out to the side more to create more lat activation. Further, pull-ups are going to be the main tool to use when progressing to more challenging variations. This is simply because other variations require an overhand grip due to hand placement or movement. How To Perform Pull-Ups And Progress: www.setforset.com 1. The traditional pull-up is performed using an overhand grip with hands slightly wider than shoulder-width apart. You are going to pull yourself up, keeping your elbows to the side of the body. Pull yourself up so that your head goes over the bar. SET FOR SET Calisthenics Program Pull Ups: 3. The other method to progress will be precisely like the chin-ups and includes taking off finders from one hand and placing one hand out farther. Again, both of these can be used separately or in conjunction with one another to implement progressive overload. 4. The fourth variation, which is perhaps more fun than efficient (but let’s be honest, part of calisthenics is doing cool things), is a typewriter. This is simply pulling yourself up to one hand and then, while staying above the bar, pull yourself over to the other side and come down. SET FOR SET Calisthenics Program 2. Again, the first progression is to use an external loading system to add weight. www.setforset.com Inverted rows, also known as Australian rows, are calisthenic answers to the bent-over row. To perform an inverted row, you will need at least one straight bar. However, having multiple heights or a TRX system would be optimal as you can adjust the height. There are other makeshift options as well, but just make sure whatever you do, it’s secure. How To Perform Australian Rows And Progress: www.setforset.com 1. The traditional movement is performed using a low straight bar. Sometimes you won’t have a choice of height, so that’s not an issue. If you do have multiple heights to choose from or a set of rings, your height will be determined by how many you can. You should select a height that you can do 5-8 good reps. SET FOR SET Calisthenics Program Inverted Rows: 3. The next option to increase your load is to elevate your feet. You should wait until you get to the lowest possible setting for you before you elevate your feet. 4. The third way to progress is using an external load. Simply place weight on your chest to increase the load. 5. The last variation will be very similar to the pullups and chin-ups in that you can begin pulling your body up to one arm. Next, you can start adjusting your fingers and placing one arm out farther and farther. SET FOR SET Calisthenics Program 2. If you have multiple heights, you will first progress by choosing a lower height. The lower you go, will increase the load. www.setforset.com The lower body is a bit “easier” to train as, generally speaking, your lower body can handle your body weight better. That being said, this means you’ll need more difficult progressions faster. No worries though as there is plenty to work on. Squat Pistol Squat Lunge Skater Squat Calf Raise Glute Bridge Good Morning Nordic Curl *Click to view the exercise or scroll down* SET FOR SET Calisthenics Program BEST LOWER BODY EXERCISES (GLUTES, QUADS, HAMSTRINGS, CALVES) www.setforset.com Bodyweight squats will be the foundational movement for your lower body, even without a barbell! Most people can handle bodyweight squats relatively quickly, so we will include progressions such as jump squats all the way up to one-legged squats. This way you can continually progress to build bigger, stronger legs. How To Perform Squats and Progress: 1. Traditional bodyweight squats are performed by placing your feet slightly shoulder-width apart. Extend your arms out in front of you at shoulder levels and then come down to slightly below parallel. Next, simply propel yourself back up. SET FOR SET Calisthenics Program Squats: www.setforset.com 3. Jump squats will also be a variation included. This is a plyometric version of the squat and is a great way to increase difficult. 4. Next, you can work on one leg at a time. These are called pistol squats. You can do these with assistance at first (holding on to something with one hand. Continue doing this and work on extending your leg out farther. Eventually, remove any assistance. Because this is such a good exercise for calisthenics, we are going to discuss it more on the next page. SET FOR SET Calisthenics Program 2. Next progression is to perform pulse squats. This consists of going down to a full squat then coming up ¾ of the way. You stop there and come down to about ¼ of the way. This is the “pulse”. Complete 3-5 pulses per rep. After this, you’ll want to use a bit wider stance. www.setforset.com Soon enough, regular squats won’t be enough so you’ll want to do one-legged squats. The two ways to do this are pistol squats and skater squats (below). A pistol squat consists of a one-legged squat by extending one leg out in front of you as you squat down. How To Perform Pistol Squats And Progress: 1. If you have a TRX system or resistance bands, your best option is to use those to help assist you. Hold the TRX or resistance band as you go down and to help pull you back up. If not, you can use a bar for support. 2. Regardless of the tool you use, you’ll want to gradually use less and less assistance. SET FOR SET Calisthenics Program Pistol Squats: www.setforset.com Lunges are a great uni-lateral addition to your workout. While there’s a limited amount of ways to increase their intensity, they are going to massively improve your stability. How To Perform Lunges And Progress: 1. As a beginner, perform standard bodyweight lunges. Remember that you want both knees to bend at a 90-degree angle. 2. The first option is to do plyometric lunges (aka jumping lunges). 3. The third option is to do Bulgarian split squats. This involves having your back foot up on a platform and your front foot on the ground. www.setforset.com Note: You also have reverse lunges, side lunges, and curtsy lunges. SET FOR SET Calisthenics Program Lunges: Skater squats are another one-legged “squat” but they sort of resemble a one-legged lunge more, so these will come after you progress on lunges. Skater squats are a one-legged squat, so in this case, the leg will go behind you like a lunge, except it won’t touch the floor. How To Perform Skater Squats And Progress: 1. This method is precisely the same as with the pistol squats. Use some support to assist with the movement and while gradually lessening the amount of assistance you use. SET FOR SET Calisthenics Program Skater Squats: www.setforset.com Nothing fancy here. These are your basic bodyweight calf raises. The best spot to perform these is on a ledge that allows your foot to drop. If not, you can simply do them on flat ground. OR, you could just walk around on your toes. Don’t overthink these. Choose either method or switch and work until you feel a burn. SET FOR SET Calisthenics Program Calf Raises: www.setforset.com Glute bridges are a great for your glutes and hamstrings. Plus, they’re pretty easy to do. How To Perform Glute Bridges and Progress: 1. Lay on the floor and bend your legs so that your feet and knees are aligned. Then, thrust your hips upward. Be sure to think about pushing your heels into the ground and squeezing your glutes. 2. The first two ways to progress are placing weight at your hips to increase the load or using single-leg (and eventually both). www.setforset.com 3. The third progression is placing your feet on an elevated surface to create greater range of motion and create greater muscle activation. SET FOR SET Calisthenics Program Glute Bridges: Good mornings and stiff-leg deadlifts have the same mechanics, but what differs is the load placement (on back or in hands). So, for bodyweight only, you can call them either or since there is no external load. How To Perform Good Mornings and Progress: 1. With a normal stance, bend forward with minimal knee bend. Allow plenty of tension to build in the glutes and hamstrings. Then, when you come up, focus on extending you hips and squeezing the glutes. 2. The first progression is to use a staggered stance, this will increase tension of the front leg. www.setforset.com 3. The next progression is single leg (as pictured). SET FOR SET Calisthenics Program Good Mornings (or Single Leg Deadlift): Nordic curls are one of the all time best hamstring isolation exercises. It simply involves anchoring your feet and then lowering yourself down slowly. How To Perform Nordic Curls and Progress: 1. Find some way to anchor your feet to the floor (i.e. a friend or a low bar). Then slowly allow yourself to drop in a controlled manner. Catch yourself at the bottom with your hands then push back up to the starting position.. 2. Progress will be slow (these are hard). To progress, try to go down further before your body drops (i.e. when you can no longer control a slow eccentric). www.setforset.com 3. The next progression is to pull yourself back up rather than push off the floor with your hands. SET FOR SET Calisthenics Program Nordic Curls: The best core exercises have virtually always been calisthenic-based. Regardless, here are the best calisthenic exercises for the core… Plank Walkout Russian Twist Window Wiper Hanging Knee Raise *Click to view the exercise or scroll down* SET FOR SET Calisthenics Program BEST CORE EXERCISES (ABS, OBLIQUES, LOW BACK) www.setforset.com Walkouts are the calisthenic equivalent to barbell rollouts. The barbell rollout is easily the single best exercise for the core. In fact, multiple studies have shown it elicits the highest activity for every core muscle compared to other core exercises. For these, you will get into a normal push-up position and then walk your hands out as far as you can and then come back. Eventually you’ll want to be able to “kiss the ground” and then come back up. SET FOR SET Calisthenics Program Plank Walkouts: www.setforset.com One of the main functions of the core is to facilitate the rotation of the core. Therefore, we want to include some Russian twists. When performing these, be sure to have your entire torso rotate so that your shoulders turn. It does no good to just move your hands back and forth. SET FOR SET Calisthenics Program Russian Twists: www.setforset.com Window washers are going to train your core, specifically your obliques, like no other. They consist of bringing your body up so that your back is parallel with the ground and your feet are sticking straight up. You then proceed to rotate your core so that your feet point in one direction. Then, you rotate them the other way. When done correctly, this will resemble window wipers going back and forth. SET FOR SET Calisthenics Program Window Wipers: www.setforset.com A bit safer variation since now you’re holding the bar and your legs hang. This will include curling your knees up which is going to target the lower rectus abdominis (study). The key is that you need to be sure to curl your pelvis up as this is what activates the lower portion. If all you do is bring the knees to parallel, you will primarily work your hip flexors. In fact, this is the differentiation between inverted crunches. www.setforset.com During knee raises, your upper portion remains straight and your lower portion curls up. This is opposite to what you see during inverted crunches. SET FOR SET Calisthenics Program Hanging Knee Raises: Here are a few advanced exercises to set as goals. You could do these on an optional day by themselves or work on some of them on your workout days. 1) Crane Pose: The crane pose will improve your flexibility, mobility, and shoulder stability and strength. 2) Muscle Ups: If you can perform at least 15 good pull-ups (estimate number), you can start practicing muscle ups. The first thing you’d want to do is sternum pullups. At the same time, start practicing straight bar dips. Gradually, you’ll improve on both until you get it. If you have variable height, you can start lower so that you can jump to assist you. 3) L-sits: www.setforset.com A crazy core exercise. Start by lifting one leg at a time. Gradually increase the time you hold up a leg and then switch to two. SET FOR SET Calisthenics Program ADVANCED CALISTHENIC EXERCISES: SET FOR SET Calisthenics Program THE ULTIMATE CALISTHENICS WORKOUT PROGRAM www.setforset.com One of the biggest misconceptions about bodyweight exercises seems to be that you can do them more often. While anecdotally, it does seem like you may recover faster, your muscles physiology works the same exact way. When your muscles are activated, they don’t know whether you’re performing a bench press or pushups. Therefore, the variables are going to be more or less the same as free weight training. The most obvious difference is that you will have no isolating movements, and your exercise selection will be smaller. With that in mind, this program is an UPPER LOWER SPLIT and it contains 4 workouts: • Upper Body Workout A • Lower Body Workout A • Upper Body Workout B • Lower Body Workout B www.setforset.com On the next page we’ll look at how you can alter the upper lower split based on your training schedule (how may days a week you can train). SET FOR SET Calisthenics Program UPPER LOWER SPLIT You have a few options for this upper lower split in terms of how many days a week you can train on it. You can’t train every single day with high intensity, so we are only going to provide 3, 4 and 5 days per week programming. *5 days per week is kind of pushing it. 4 days per week is the sweet spot for most, as it optimizes both volume and recovery. SET FOR SET Calisthenics Program 3, 4 OR 5 DAYS PER WEEK www.setforset.com If you decide to go for a 3 day per week schedule, here is how it’ll look… Week 1: • Upper Body Workout A • Lower Body Workout A • Upper Body Workout B Week 2: • Lower Body Workout B • Upper Body Workout A • Lower Body Workout A With that, every other week will have two upper body days, and two lower body days. Essentially you will just start where you left off the following week. Rest Days: While you can space your 3 workouts however you like, we suggest that you space each training day with a rest day. This will provide optimal results. M, W, F or Tu, Th, Sa www.setforset.com Moreover, we recommend doing some cardio at least 2 days per week, which can be done on rest days. SET FOR SET Calisthenics Program 3 DAYS PER WEEK If you decide to go for a 4 day per week schedule, it is very straight forward. Each week you will do: • • • • Upper Body Workout A Lower Body Workout A Upper Body Workout B Lower Body Workout B …in that order. Rest Days: You have a couple options here, the most common is to do 2 days on, 1 day off, 2 days on, 2 days off. i.e.: - M, Tu, Th, Fr (training days) - W, Sa, Su (rest days) That said, you can adjust as needed, just be sure to get all 4 workouts done per week and also pay attention to your recovery. For example, If you are doing 4 days in a row and you feel worn out during some workouts, it’s best to go with a schedule like the 3 day. As for cardio, try to do it 2 times a week, at least 30 mins. SET FOR SET Calisthenics Program 4 DAYS PER WEEK www.setforset.com If you decide to go for a 5 day per week schedule, here is how it’ll look… Week 1: • Upper Body Workout A • Lower Body Workout A • Upper Body Workout B • Lower Body Workout B • Upper Body Workout A Week 2: • Lower Body Workout A • Upper Body Workout B • Lower Body Workout B • Upper Body Workout A • Lower Body Workout A Put simply, you will just start where you left off the following week. Rest Days: www.setforset.com Ideally, you should do 2-3 consecutive workouts with a rest day in between. This is best for optimal results. SET FOR SET Calisthenics Program 5 DAYS PER WEEK You’ll notice the program doesn’t have reps, but rather RPE. That is not a misspelling. Rather than having a set number of reps, you are going to gauge each set based on the RPE (Rate of Perceived Exertion) scale. For the majority of the exercises you will use RPE7-8 which means you’ll perform the exercise until it starts to burn. If you wanted, you could go to failure on the LAST set once in a while. SET FOR SET Calisthenics Program RPE SCALE: www.setforset.com For rest times, most exercises work fine with 1:30-2:00 minute rest periods. The exceptions are the nordic curls which may require 2:00-3:00 rest. There’s a ton of variability, so part of calisthenics is figuring it out for yourself. Also, some exercises allow many reps (squats) while others are more difficult (pull-ups). Additional Notes: • For the majority of exercises, you should be able to do around 20-30 reps non-stop before trying to progress. • For dips and pulling movements, this number will drop to 10-20. Again, your main goal is to always be improving and trying to push yourself. • Be sure to employ progressions and variations. • The program is not set in stone, you can adjust www.setforset.com as needed based on your fitness level. For example, you can do a harder variation, increase the sets, add additional exercises, and so on. The same works in reverse. SET FOR SET Calisthenics Program REST TIME: SET FOR SET Calisthenics Program Upper Body Workout A: Decline Push Ups 4 sets 7-8 RPE Chin Ups 4 sets 7-8 RPE Dips 4 sets 7-8 RPE Inverted Rows 4 sets 7-8 RPE Push Ups 3 sets 9 RPE Core Exercise (choose one) 3 sets 8-9 RPE www.setforset.com Squats 4 sets 7-8 RPE Nordic Curls 5 sets 1 rep Lunges 4 sets 7-8 RPE Glute Bridges 4 sets 9 RPE Calf Raises 4 sets 9 RPE Squat Jumps 2 sets To Failure Core Exercise (choose one) 3 sets 8-9 RPE SET FOR SET Calisthenics Program Lower Body Workout A: www.setforset.com Wall Walks or Handstand Push Ups 4 sets 7-8 RPE Pull Ups 4 sets 7-8 RPE Pike Push Ups 4 sets 7-8 RPE Inverted Rows 4 sets 7-8 RPE Dips 4 sets 7-8 RPE Push Ups 3 sets 9 RPE Core Exercise (choose one) 3 sets 7-8RPE SET FOR SET Calisthenics Program Upper Body Workout B: www.setforset.com Squats 4 sets 7-8 RPE Nordic Curls 5 sets 1 rep Lunges 4 sets 7-8 RPE Romanian Deadlifts/Good Mornings 4 sets 7-8 RPE Calf Raises 3 sets 9 RPE Squat Jumps 2 sets To Failure Core Exercise (choose one) 3 sets 7-8RPE SET FOR SET Calisthenics Program Lower Body Workout B: www.setforset.com While you’re using RPE (which will naturally allow you to progress) for most of these exercises, you still need to gradually implement progressive overload. Other ways to progress include increasing the difficulty of exercises (progressions), adding exercises or sets, and decreasing rest time. Make sure that you are following the RPE scale and implement these other methods and you’ll be stellar. After running this program, you’ll believe in the effectiveness calisthenics possesses in building muscle mass and strength. SET FOR SET Calisthenics Program Progressive Overload www.setforset.com Our team is #alwaysready to answer any of your questions or concerns Click here to speak to a member of our Squad HYPERTROPHY PROGRAM VIEW STRENGTH PROGRAM www.setforset.com VIEW SET FOR SET Calisthenics Program Have Questions? SET FOR SET, LLC always recommends that you consult with your physician or professional medical care provider before beginning any diet, exercise program or supplementation. SET FOR SET is not a licensed medical care provider, doctor or dietician and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise, diet or supplementation on a medical condition. None of the contents in this document should be considered medical advice. You should understand that when engaging in any exercise or exercise program, supplementation regimen or diet, there is the possibility of damages included but not limited to; economic loss, physical injury, illness or even death. If you engage in the contents of this program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of previously mentioned potential damages, injury to yourself or death, and agree to release and discharge SET FOR SET, and any and all of its founders and members from any and all claims or causes of action, known or unknown, arising out of SET FOR SET, LLC.’s negligence. All that said, just be safe, train hard, and treat your body with respect. All will be stellar. www.setforset.com All documents included or exchanged between SET FOR SET and the Client are the intellectual property of SET FOR SET FITNESS LLC and are not to be copied, sold, published, posted, or redistributed either in part or in full without written consent of SET FOR SET LLC. All violations will be prosecuted to the fullest extent of the law where applicable. SET FOR SET Calisthenics Program DISCLAIMER: