E-BOOK
GYM x CALISTHENICS
SAÏAN MUREAU
2023
INTRODUCTION
After reading this E-BOOK, you will understand :
The importance of weightlifting in your
calisthenics workouts
How to intelligently incorporate
weightlifting
How to build a training plan aligned
with your goals
How to progress optimally
Saïan MUREAU
Gym x Calisthenic Ebook
01
SUMMARY
01
CALISTHENICS
01. Theory
02. Structure of a calisthenics workout
02
GYM, a complementary tool
01. Why Integrate weightlifting into Your Calisthenics Training?
02. The Perfect Session Based on Your Goals
03
Optimal Programming
01. How to Optimize Progress in Calisthenics and WeightLifting ?
02. Planning for Your Week
03. The Perfect Programming
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01
CALISTHENICS
01. THEORY
In this program, we will focus on two main categories of calisthenics,
namely:
Static (Strength skills, including push, pull, and balance)
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Set & Reps / Street Lifting (Bodyweight muscle exercises)
In this E-BOOK, I will use specific terms. To make it understandable for you
from the first read, here’s a list of words you should learn for the upcoming
content.
Feel free to revisit this page as you read if you encounter unfamiliar words.
Dead stop
A brief one-second pause between repetitions
Proprioception
Your ability to perceive your body’s position in
space
Combos
Sequence of several static skills without stopping
Supination & Pronation
Supination = Palms facing up
Pronation = Palms facing down
Amplitude
The range of motion (ROM) of a movement
PR (Personal Record)
Your maximum performance
Biset
Performing two exercises without rest on a similar
muscle group
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Superset
Performing two exercises without rest on different
muscle groups, ideally opposing ones
Progressive overload
Gradually increasing weights before the actual
training set
Regressive
A method involving one or more successive reductions in weight after reaching the desired number
of repetitions
Example: If I do 8 reps at 100kg in bench press and
can’t do the 9th rep, instead of stopping, I continue
by decreasing the weight. I will switch to 80kg and
do 10/12 reps, then go down to 60kg, and so on.
Tempo 1
On all sets. 4 seconds negative phase and 4
seconds isometric contraction phase.
Example Cable crossover: Descend for 4 seconds,
go up in 1 second, maximum contraction of pecs at
the top for 4 seconds.
Tempo 2
On all sets. 5 seconds negative phase, stay at the
bottom for 2 seconds, go up in 1 second, and go
straight back
Deload
A period during which you force yourself to reduce
the intensity of your workouts with the aim of
recovering the nervous system
Eccentric phase
The part of the movement where you release
Concentric phase
The active part of the movement where you lift or
force
Example in Bench Press: When the bar is against
the chest and you push it upwards, it’s the
« Concentric » part; when you slow down the
descent, it’s the «Eccentric» part.
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02. STRUCTURE OF A CALISTHENICS WORKOUT
Rules
Your calisthenics training will be unique to you; you must build it based on
your current energy (see the chapter «How to Optimize Progress in Weight
Training and Calisthenics»), your current level, and your preferences :
If you want to train push movements like the planche, pull movements like the
front lever, or both at the same time.
However, try to keep a similar training structure to the one I will present to
you.
If you want to combine weight training exercises with calisthenics, I advise you to separate your sessions into two distinct categories :
PUSH & PULL
Calisthenics Training Structure
1H30 - 2H
A) Warm-up, 5 steps :
We can characterize the warm-up into five distinct parts :
01 Cardiovascular
04 Stretching
02 Joint
05 Warm-up sets
03 Muscle
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B) Work your max level :
3-4 sets of your current max based on your level
between 3 and 5 minutes of rest between sets.
C) Combos :
Perform combos* aiming to increase your volume on elements that
you enjoy.
EXAMPLE PUSH COMBO
Straddle MAX
L-Sit
Bent-arm press
HPU
Negative tuck hold
EXAMPLE PULL COMBO
Front lever hold 3 sec
Press
Negative straddle
Straddle Pull-up
Hold
These are just examples; adapt them based on your level and the skills you
want to work on.
D) Bonus :
Work on your proprioception* / elastic form.
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PUSH
PULL
The push session will include
pushing skills and their variations /
grips.
The pull session will include pulling
skills and their variations / grips.
Inside, we find :
Inside, we find:
Planches (Press, push up)
Front lever (Touch, Pull up, press, hold…)
Maltese (Press, push up, elevations)
Victorian
Handstand Push up / 90° Push up
Dragon flag
OAP / OAF / HOA
One arm pull ups / Muscle ups
Hefestos
If you wish, you can perform a PUSH + PULL session. In this case,
I recommend alternating between a push series and a pull series.
EXAMPLE PUSH + PULL COMBO
A front lever combo
A front lever combo
Saïan MUREAU
4-5 min of rest
Planche combo
4-5 min of rest
Etc...
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02
GYM,
A COMPLEMENTARY TOOL
01. WHY INTEGRATE WEIGHTLIFTING INTO YOUR CALISTHENICS
TRAINING ?
Weightlifting, if used intelligently, offers numerous benefits :
• Strengthens tendons and joints, significantly reducing the risk of injury.
• Promotes muscle hypertrophy for improved aesthetics.
• Increases overall strength, which can be translated into certain
calisthenics skills.
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The decision to incorporate weightlifting into your routine depends on your
goals. However, it’s crucial to view weightlifting not as a constraint but as a
tool facilitating your progress.
02.THE PERFECT SESSION BASED ON YOUR GOALS
In this section, we’ll explore the ideal weightlifting session to complement your
calisthenics training.
Keep in mind that the primary goal remains improvement in calisthenics,
so regardless of your secondary objective, the calisthenics session should
maintain the same structure (refer to page 06 « Calisthenics Training
Structure »).
The secondary objective could be one of the following :
MUSCLE HYPERTROPHY (page 11)
STRENGTH GAIN
(page 20)
REINFORCEMENT (page 24)
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1/3 HYPERTROPHY SESSION : PUSH
Part 1 : Calisthenics (See calisthenics chapter)
1H30 - 2H
After the first part, you’ll likely be tired, with less strength compared to a
regular weightlifting session.
For hypertrophy, focus on compound exercises initially and then isolate
muscles less engaged in calisthenics.
Part 2 : Muscle Hypertrophy
45 MIN - 1H
EXAMPLE PUSH SESSION
Exercise 01
Dips
(Weighted or not )
4 sets (last one drop set)
8- 12 reps
Tempo 2*
2 MIN
rest
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
Exercise 02
Incline Dumbbell Press
Alternative: Bench press
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Exercise 03
Cable Crossover
3 sets (last one drop set)
8 - 12 reps
Tempo 1*
1 MIN 30
rest
3 sets
8 - 12 reps
1 MIN 30
rest
3 sets
8 - 12 reps
1 MIN 30
rest
Exercise 04 & 05
Front Raises + Lateral Raises
(Biset)
Exercise 06 & 07
HSPU + Push-ups
(Superset)
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Execution Tips :
Dips : (Lower pecs and triceps)
Place your hands parallel, lean your torso forward during
descent, control the movement until a 90° angle with your
elbows (or slightly more), maintain the position, then
ascend, locking the elbows.
Keep elbows inward and engage your core.
Incline Dumbbell Press : (Upper pecs)
Retract your scapula* during the movement. Control
the descent, don’t fully extend your arms to maintain
tension, and contract the pecs at the top.
Cable Crossover : (Upper pecs)
Retract the scapula and arch the chest, perform a
converging movement as if you want your hands to meet
at the top of your chest.
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Front and Lateral Raises : (Anterior and lateral
deltoids)
Stand with a slight forward incline, maintain a slight
elbow flex, raise dumbbells in front (Front Raises)
and to the sides (Lateral Raises).
Don’t necessarily go too heavy on this movement to
feel your shoulders working well and avoid
engaging secondary muscles like the trapezius, for
instance.
Handstand Push ups : (Shoulders/triceps)
Balance on hands (use a wall if needed), take a
shoulder-width grip, descend until your nose touches the
ground, then ascend, locking the elbows.
Ensure to engage your entire body, from head to toe, and
avoid arching your back during the movement.
Classic Push-ups (Pecs, triceps)
Perform push-ups, control the descent by retracting the
elbows and scapula. Once your chest touches the ground,
ascend, locking the elbows.
Engage your core to form a nice line from the start of the
movement to the end.
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2/3 HYPERTROPHY SESSION : PULL
Part 1 : Calisthenics (See calisthenics chapter)
1H30 - 2H
After the first part, you will normally be quite tired, you will have less
strength than if you did a classic weight training session.
Part 2 : Muscle Hypertrophy
45 MIN - 1H
EXAMPLE PULL SESSION
Exercise 01
Wide-Grip Shoulder/Width Pull-ups
(Weighted or not)
4 sets (last one drop set*)
8 - 12 reps
2 MIN
rest
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
Exercise 02
Deadlift
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Exercise 03
Lat Pulldown
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
3 sets
8 - 12 reps
1 MIN 30
rest
3 sets
8 - 12 reps
1 MIN 30
rest
Exercise 04 & 05
Horizontal Row + (10 Supine Grip Pull-ups)
(Superset)
Exercise 06
Hammer Curl
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Execution Tips :
Wide-Grip Shoulder/Width Pull-ups: (Back, biceps,
forearms)
Elevate the scapula and pull until your chin surpasses the
bar, control the descent, and ensure a full lockout.
Engage your core throughout, and refrain from using
your legs for assistance. You can use a resistance band if
it’s challenging or a weighted belt if it’s too easy.
Deadlift : (Back)
Choose between traditional and sumo based on your
preferences and body structure.
You can switch your grip on the bar for a better grip (one
hand in supination, the other in pronation).
Keep your back straight, even if it means slightly
arching.
Sumo: Reverse grip or not, relatively close on the bar
with legs spread. Traditional: Reverse grip or not,
shoulder-width apart with straight and close legs.
Lat Pulldown : (Back, forearms)
Retract the scapula, arch your chest to better engage the
lats, slightly arch the lower back, and contract at the
bottom.
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Horizontal Row : (Back, forearms)
Retract the scapula, arch your chest to better engage the
lats, pull the bar towards your belly, maintain the
contraction, then return to the initial position.
Hammer Curl : (Biceps brachialis, brachialis, forearms)
Neutral grip, keep the elbows close to the torso, lift one
dumbbell using only the biceps’ force, contract at the top,
and control the descent.
Perform the same movement with the other arm (always
start with your weaker arm and stop the set when you no
longer have strength in it, to avoid muscle imbalances).
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3/3 HYPERTROPHY SESSION : PUSH + PULL
Part 1 : Calisthenics (See calisthenics chapter)
Part 2 : Muscle Hypertrophy
1H30 - 2H
45 MIN - 1H
For hypertrophy, adopt the same strategy as for calisthenics : alternate
between a pull and a push exercise.
EXAMPLE PUSH + PULL SESSION
Exercise 01
Dips
(Weighted or not)
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
Exercise 02
Pull-ups
(Weighted or not)
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Exercise 03
Bench Press
4 sets (last one drop set)
8 - 12 reps
2 MIN
rest
4 sets
8 - 12 reps
2 MIN
rest
3 sets
8 - 12 reps
1 MIN 30
rest
Exercise 04
Lat Pulldown
Exercise 05 & 06
EZ Bar Curl + Lateral Raises
(Superset)
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STRENGTH GAIN SESSION
Part 1 : Calisthenics (See calisthenics chapter)
Part 2 : Strength gain
1H30 - 2H
45 MIN - 1H
In this section, we will go through the exercises to prioritize in order to
enhance your performance in pushing and pulling skills, along with the
method you should use to maximize their benefits.
Exercise 01
Van Gelder with dumbells
An excellent exercise for improving pushing strength, applicable to Maltese,
Van Gelder on rings, supinated planche, iron cross, and so on..
Lie on your back, arms extended in
supinated grip*. Perform scapular protraction*
during the movement, aiming to replicate a
Van Gelder (planche to back lever to planche)
on rings but with dumbbells.
Do not bend your arms at any point, control the
descent, and perform a pause at parallel and another at the top once the
dumbbells are fully raised.
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Exercise 02
Weighted Dips (refer to page 13 for execution)
Improvement of strength in planche push-ups.
Exercise 03
Seated Front Raises IN SUPINATION with Dumbbells
Enhancement of overall strength in planche (hold & press).
Sit against a bench, arms extended,
in supinated grip and shoulder-width
apart.Lift the dumbbells while
looking straight ahead, pause at the
top, and descend, controlling the
movement. (You can go all the way
up to simulate a press.)
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Exercise 04
Caruso with dumbbells/Cable Crossover
An effective exercise for enhancing pulling strength, applicable to front lever,
ring Victorian, SAT, and so on..
Reverse of Van Gelder with dumbells
Lie on your stomach, arms extended in
pronated grip*. Perform scapular retraction*
during the movement, aiming to replicate a
Caruso (Victorian to front lever to Victorian) on
rings but with dumbbells.
Do not bend your arms at any point, control the movement to the
side, and descend once in the «victorian» position.
Exercise 05
Weighted Pull-ups (refer to page 17 for execution)
Slight improvement in strength for front pull-ups.
Exercise 06
EZ Bar Curl (refer to page 20 for execution)
Improved comfort in supination, More ease in general.
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Training Method :
When aiming for strength, your rest time and number of repetitions should
be adjusted.
Always aim for a MINIMUM of 3 SETS with 3 to 6 repetitions, focusing on
lifting heavy. If you can do more than 6 repetitions, then you’re not lifting
heavy enough.
For rest, between 3 and 5 minutes will be sufficient to recover from the strain
on the nervous system.
Similar to the hypertrophy session, if you want to combine a PUSH + PULL
workout, I recommend alternating between a pushing exercise and a pulling
exercise to optimize results.
Unlike the hypertrophy session, there is not necessarily a specific order for
the exercises. I recommend choosing exercises based on your preferences
and personal goals.
Choose between 3 & 5 exercises.
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REINFORCEMENT SESSION
Part 1 : Calisthenics (See calisthenics chapter)
Part 2 : Reinforcement
1H30 - 2H
30 - 45 MIN
In this section, we will go through the exercises to prioritize for preventing
injuries or strengthening specific areas crucial for the proper functioning of
your body in calisthenics, whether it’s in pulling or pushing movements.
Exercise 01
Pronation and Supination Bar Flexions
This exercise, in addition to strengthening your forearms and wrists, will
significantly increase your grip strength, which is crucial for various purposes
such as achieving a false grip (bending the wrist), avoiding limitations in wrist
flexibility during a handstand, or gripping bars more firmly, leading to a better
hold and, consequently, an enhancement of your strength.
Kneeling in front of a bench, place your
forearms on it, so that your hands are on the
other side. Take the bar in a supinated grip*
and lower your hand as far as possible. From
this starting position, lift the weight as high as
possible.
Keep your forearm close to the bench from start to finish.
Work slowly and contract well during the ascent to achieve maximum
range of motion*.
Repeat the same movement in a pronated grip*.
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Exercise 02
Zanetti with dumbells
An incredible exercise for biceps/elbow tendon reinforcement (can also be
used for strength gain like van gelder). If you plan to train/improve your
Maltese/planche supination, I highly recommend incorporating this exercise
into your reinforcement routine to prevent injuries like biceps tear.
Lie on your back, arms extended in
supinated grip*. Perform scapular protraction*
during the movement, aiming to replicate a
Zanetti (planche to maltese) on rings but with
dumbbells.
Do not bend your arms at any point, control the descent to the side.
Once parallel, raise the dumbbells until they almost touch each other.
Exercise 03
Dumbbell/Barbell Curls (refer to page 18 & 20 for execution)
One of my favorite exercises as it can be used for hypertrophy, strength gain,
or reinforcement. Like exercise 2, curls are a good way to strengthen bicep
tendons.
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Exercise 04
Rotator Cuff with Cable/Elastic Band
Protects your rotator cuff and helps position shoulder muscles correctly.
Stand beside the cable machine, elbow
at 90° and close to the body. Work concentric
and eccentrically. Maintain an upright posture
throughout and use only your rotator cuff to
perform the movement.
You can also perform this exercise with a thin
elastic band.
Variation, facing the elastic band (same process).
Exercise 05 SET & REPS (Pull-ups, Dips, HPU) (refer to page 13-14 & 17 for execution)
Strengthens your entire body with basic exercises.
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Training Method :
When you aim for strength training, your rest time and the number of
repetitions should be adjusted.
Therefore, always aim for a MINIMUM OF 4 SETS between 12 and 20
repetitions, using a weight that allows you to be comfortable without risking
injury.
If you can do more than 20 repetitions, then you should slightly increase the
weight.
For rest, 60 to 90 seconds will be sufficient for this type of exercise.
As with other sessions, if you want to mix PUSH + PULL, I recommend
alternating between a push exercise and a pull exercise to optimize results.
Unlike hypertrophy sessions, there isn’t necessarily a specific order for the
exercises. I advise you to choose exercises based on your goals and personal
preferences.
Between 3 and 5 exercises will be sufficient.
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03
OPTIMAL
PROGRAMMING
01. HOW TO OPTIMIZE PROGRESS IN CALISTHENICS AND
WEIGHTLIFTING ?
FEELING
ADAPTATION
RESULTS
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To understand how to organize your training sessions, it is essential to
define:
« What makes us progress in Calisthenics ? »
You have probably already trained on a day when you felt sore, thinking you
would have a bad session and yet achieving personal records (PRs). This is
perfectly normal, as the nervous system plays an essential role in your
performances in planche. Without an effective nervous system, performance
is impossible.
The goal, therefore, is to learn to listen to your body and adapt your training
based on your current feelings.
I recommend doing a minimum of 5 calisthenics workouts per week in
order to have the necessary volume/intensity for a good progression, but you
can also go up to 6 workouts a week if your body allows it.
However, it should be understood that the nervous system cannot be
effective 7 days a week. Therefore, if you feel that you have been stuck for
some time or even regressing, do not hesitate to voluntarily reduce the
intensity of your workouts or even to take a complete «deload» week.
If nothing changes, then there is a high probability that a circuit or your
nervous system is lagging in recovery and is considered «fried.» If so, I would
ask you to take several consecutive rest days (2/3 being generally sufficient).
Weightlifting, on the other hand, functions a bit differently; the nervous
system is much less solicited compared to the muscle fibers of our body,
which are put to the test. So, these are two diametrically opposed ways of
training that can nevertheless complement each other when distributed
intelligently.
In our perspective, weightlifting must remain a «tool,» allowing you to get
closer to your main goal. Therefore, we never seek to prioritize these sessions
but rather ensure that they do not encroach on our calisthenics training.
Therefore, to create your program, I recommend always starting by
scheduling your various calisthenics workouts for the week and then
complementing them with your weightlifting sessions.
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02. PLANNING FOR YOUR WEEK
HYPERTROPHY Version
x 4-5
x3
x 1-2
Objective :
4 - 5x Calisthenics
Workouts
3x Hypertrophy
Trainings
1 - 2 Rest days
PROGRAMMING EXAMPLE
Monday
Tuesday
Wednesday
Thursday
Focus Calisthenics
Calisthenics +
Hypertrophy
Rest
Focus Calisthenics
Friday
Saturday
Sunday
Rest
Calisthenics +
Hypertrophy
Calisthenics +
Hypertrophy
(Session 2)
(Session 1)
(Session 1)
I recommend planning two distinct hypertrophy sessions that you will
alternate throughout the week, aiming to work all muscle groups and
vary the exercises.
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STRENGHT Version
x5
x3
x 1-2
Objective :
5x Calisthenics
Workouts
3x Complementary
Strength Workouts
1 - 2 Rest days
PROGRAMMING EXAMPLE
Monday
Tuesday
Wednesday
Thursday
Calisthenics +
Strength workout
Rest
Calisthenics +
Strength workout
(less intense session)
Friday
Saturday
Sunday
Rest
Calisthenics +
Strength workout
Focus Calisthenics
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REINFORCEMENT Version
x 5-6
x 5-6
x 1-2
Objective :
4 - 5x Calisthenics
Workouts
5 - 6x Reinforcement
Workouts
1 - 2 Rest days
PROGRAMMING EXAMPLE
Monday
Calisthenics +
Light Reinforcement
(1 - 2 exercises at low
intensity)
Friday
Calisthenics +
Intensive
Reinforcement
Saïan MUREAU
Tuesday
Wednesday
Thursday
Calisthenics +
Intensive
Reinforcement
Rest
Calisthenics +
Light Reinforcement
Saturday
Sunday
Rest
Calisthenics +
Intensive
Reinforcement
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03. THE PERFECT PROGRAMMING
It’s possible that you may want to pursue multiple goals at the same
time. For me, I’m currently aiming to gain hypertrophy and strengthen
specific areas (like the biceps and wrists)
So, I have a personalized program where I mix different sessions
throughout the week to work on both objectives simultaneously.
The ‘Perfect Programming’ does not exist, or at least it is unique to each
individual. So, it’s up to you to create the one that suits you best based
on your goals.
My current program :
x5
x5
x2
Objective :
5x Calisthenics
Workouts
2 Reinforcement
Workouts
2 Rest days
Monday
Calisthenics + Light
Reinforcement
(1 - 2 exercises
low intensity)
Friday
Calisthenics +
Hypertrophy
(Session 2)
Saïan MUREAU
3 Hypertrophy
Workouts
Tuesday
Wednesday
Thursday
Calisthenics +
Hypertrophy
Rest
Calisthenics +
Intensive
Reinforcement
Saturday
Sunday
Rest
Calisthenics +
Hypertrophy
(Session 1)
(Session 1)
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Thanks
Conception & layout design : @obaapt
Illustrations : @sketch.place
This program and its content are the property of Saïan MUREAU.
All rights reserved.
Any redistribution or reproduction of part or all of the contents
in any form is prohibited, except for printing or downloading for
personal use.
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