Training Week
CL
QU
T
Rest
QU
CL
Rest
Regular Version
Chest & Lats
SS1
SS2
SS3
Notes
Exercise
Sets
Reps
Ring Pushups (Leaning Forward)/Bulgarian Pushups
5
6-10+α
Ring Hamstring Curls/Band Good Mornings
4-6
AMRAP
1-legged Calf Raises (Deficit/Regular)
3-4
AMRAP
Ring Pullups
4-6
AMRAP
Leg Raises
3-4
AMRAP
Deadhangs
3-4
AMRAP
Ring Facepulls/Y-Raises
2-4
10-20
One Arm Ring Curls/Pelican Curls OR Ring Extensions/Band Extensions
3-5
~8-12~/8-15
-“+α” Means to do 1-2 Beyond Failure Techniques: Either Rest Pause and/or Mechanical Dropsets
-“~8-12~” Means PER SIDE reps
Quads & Upperback
SS1
SS2
SS3
Notes
Exercise
Sets
Reps
Ring Pike Pushups/Wall assisted HSPU/Log Press
3-4
6-12
Pistol Squats/Shrimp Squats
4-5
AMRAP
Ring Inverted Rows
5
AMRAP
Sissy Squats
3-4
AMRAP
Band Neck Extensions
3
10-20
Ring Kelso Shrugs
3-4
AMRAP
Ring Reverse Curls
2-4
10-20
Band Neck Curls
3
10-20
- Sissy Squats/Pistol Squats/Shrimps squats can be done with or without holding to the rings, Sissys can be
done with a band “Pendulum” Style
-
Triceps
SS1
SS2
SS3
Notes
Exercise
Sets
Reps
Ring Dips/Diamond Pushups
3
AMRAP
Inverted Shrugs
3
AMRAP
L-Sit Chinups (Close Grip)/Ring Pullups (Neutral/Supinated)
3-5
AMRAP/6-10
Band Pushdowns/Band Katana Extensions
2-4
10-20
Pelican Curls/One Arm Ring Curls
4-5
8-15+α
Facepulls/Y-Raises
3-4
10-20
Ring Extensions/Band Extension
4
10-15+φ
Ring Hamstring Curls/Banded Good Morning
3-4
AMRAP
1-Legged Calf Raises
3-4
AMRAP
-“+α” Means to do 1-2 Beyond Failure Techniques: Either Partials and/or Mechanical Dropsets
-“+φ” Means you rest pause until you match your first set and then do 1-2x Mechanical Dropsets
-“~8-12~” Means PER SIDE reps
“Time Efficent” version
Chest & Lats
Quads & Upperback
SS1
Triceps
Exercise
Ring Pushups
Ring Pullups (P/N)
Pelican Curls → Ring Curls
Facepulls
Leg Raises
Sets
Exercise
Jumping Squats/Squats
Inverted Rows
Banded Good Mornings
Neck Curls
Neck Extensions
Sets
6
3
3
AMRAP + Rest Pause
Exercise
Band Extensions/Band Pushdowns
Ring Pullups (P/N)
Pelican Curls → Ring Curls
Facepulls
Ring Extensions
Sets
3-5’ Cluster Set
2-3
Reps
3
Reps
3-5’ Cluster Set
RGS:25
2-3x(Failure→ MDropset x1-2 →Ring Curls to failure)
2
2-3x(Failure→MDropset x2-3 → Partials)
RGS:25
Reps
Prisoner Style: 25-30
5’ Cluster Set
10-20
10-20
RGS:25
2-3xFailure→ MDropset x1-2 →Ring Curls to failure
2-3xFailure→MDropset x2-3 → Partials
2-4
8-15
Extra notes:
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-
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This program has a Regular (“I have time to train”) version and a Time efficient version. Throughout the week you should do as many
“Regular” sessions as it is possible for your schedule, if on certain days you have time constraints, you can switch to the other version
for that specific session. You can arrange it however you like it, for example: Doing 3 days R and then 2 TE or the opposite. The goal of
this program is being able to get a great workout even when you are away from home.
Clustersets consist of doing as many sets of an exercise in a specified time frame. With calisthenics, your sets should be half of your
AMRAP, so if you can do 15 Ring Pushups, you will do sets of 8. Rest between sets should be minimized.
Bands are included because, although this should be a 100% BW calisthenics program for maximum convenience, some ring
movements are tough on the joints or they are boring to do (cof cof ring hamstring curls cof cof), so I offer a band alternative in case you
have them available.
- RGS” Means Rep Goal Set: You do an AMRAP and then do as many rest pauses as needed to get the indicated number