MY PERSONAL
TRAINING PLAN
Do you want to have a physique and performance similar
to mine ? In this E-Book, I explain EVERYTHING
from A to Z in the finest details.
SAÏAN MUREAU
SUMMARY
SAÏAN’S METHODS
INTRODUCTION
Saïan Mureau
My Weight-lifting program
My Callisthenics program
CHAPTER 3
My Alimentation
CHAPTER 4
Recovery and Conditioning
CHAPTER 5
My Future Goals
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CHAPTER 1
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CHAPTER 2
2
CHAPTER DETAILS
01 WEIGHT TRAINING
1 - MY TRAINING WEEK (p.6)
2 - LEGS & FUTURE PROGRAMMING (p.9)
3 - MY WARM-UP FOR WEIGHT TRAINING (p.13)
4- MY COMPLETE WORKOUT (p.16)
5- PROGRAM EXPLANATION IN DETAIL (p.23)
6 - INTENSIFICATION TECHNIQUES (p.26)
02 CALISTHENICS
1 - MY TRAINING WEEK (p.30)
2 - MY SESSIONS IN DETAIL (p.32)
3 - IN-DEPTH EXPLANATION OF INTENSITY % (p.40)
4 - MY CALISTHENICS TIPS (p.43)
03 MY DIET
1 - WHAT I SEEK WITH MY DIET (p.47)
2 - DETAILS OF MY «DIET» EXPLAINED (p.49)
3 - MY DAILY CALORIC TOTAL (p.51)
04 RECOVERY ROUTINE
1 - RECOMMENDATIONS FOR TOOLS IN YOUR ROUTINE (p.53)
2 - MY ROUTINE IN SEVERAL STEPS + EXPLANATIONS (p.55)
05 FUTURE GOALS
1 - MY GOALS IN WEIGHT TRAINING (p.62)
2 - MY GOALS IN CALISTHENICS(p.63)
3 - MY GLOBAL GOALS (p.64)
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Hi, I’m Saïan MUREAU
I’m Saïan Mureau, and I consider myself a well-rounded
athlete, mastering both bodybuilding and calisthenics at
a professional level. I strive to be as versatile as possible
in these two disciplines.
Before we begin, it’s important to
remember that we’re all different,
with unique genetics, goals, and
lifestyles. Simply copying the t
raining methods of your favorite
influencers won’t give you the
exact same results. The purpose of
this E-book is to provide you with
as much information as possible
about what I’ve implemented during these six years of training. You’ll
understand the structure of my
workouts and the methods I use
daily to optimize my results. Along
Saian MUREAU
with this, you’ll find plenty of explanations about the reasoning behind
my approach, allowing you to adapt
MY methods to your own needs.
So, I encourage you not to blindly
copy my program. Use the
information I’m sharing to progress
in the best way possible for you.
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August 2023
May 2024
In this section, I’ll explain my weight training program in detail.
This program allowed me to go from 58kg to 67-68kg lean
in just 9 months,
while also improving my level in calisthenics.
(Better overall volume + more explosiveness, etc.)
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MY TRAINING WEEK
Monday
Tuesday
PUSH 1/3
PULL 1/2
Thursdady
Friday
Saturday
REST
PUSH 3/3
PULL 2/2
Sunday
REST
Wednesday
PUSH 2/3
PUSH SESSIONS CORRESPOND TO PUSHING
MOVEMENTS
TARGETED MUSCLE GROUPS :
CHEST - SHOULDERS - TRICEPS
PULL SESSIONS CORRESPOND TO PULLING
MOVEMENTS
TARGETED MUSCLE GROUPS :
BACK - BICEPS - FOREARMS
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COMPOSITION OF
SESSIONS
A PROGRAM COMBINING STRENGTH, HYPERTROPHY,
AND CONDITIONING
1- EXPLANATION OF HYPERTROPHY
I primarily work on hypertrophy, with a focus on my aesthetic weak
points (notably the upper chest)
*The goal here is to achieve the most harmonious physique possible.*
2- EXPLANATION OF STRENGHT
There are certain exercises where I focus more on strength than
others. I choose these based on :
1 - The enjoyment I get from lifting heavy on these exercises
2 - The fact that it is already a strength, so there is no need to work
on it in hypertrophy.
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3 - Strength can be transferable to calisthenics and thus
beneficial.
3- EXPLANATION OF CONDITIONING
I occasionally work on reinforcement at the end of my workouts
with very specific exercises
Indeed, my program tends to be quite intense and puts a lot of
strain on tendons/ligaments.
Therefore, I do some reinforcement for the following areas:
WRISTS & FOREARMS
ROTATOR CUFF
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LEGS ?
As you have seen, I’m not currently doing any leg workouts..
WHY NOT ?
Simply maintaining a high level in calisthenics
while also pursuing performance and
aesthetic goals in weightlifting is already quite
challenging.
Therefore, adding another constraint by
making my legs heavier could end up being
more counterproductive than beneficial.
I’ve done leg training in the past and still have
some good muscle memory, which is why my
physique doesn’t appear «disproportionate»
However, if your goal is purely aesthetic, I
strongly recommend incorporating leg training
APRIL 2024
Here is my previous workout and the one I will return to when I no longer have
major performance goals in calisthenics.
This workout is what allowed me to achieve good results in a very short time.
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Exercise 01
Barbell Squats
4 sets (Last set is drop set)
between 6 to 8 reps
2-3 MIN
of rest
4 sets (Last set is drop set)
between 6 to 8 reps
2-3 MIN
of rest
3 sets
between 8 to 12 reps
2-3 MIN
of rest
Exercise 02
Bulgarian Split Squats
Exercise 03
Seated leg curl
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Exercise 04
Leg extensions
3 sets
between 8 to 12 reps
1:30-2 MIN
of rest
3 sets
between 12 to 15 reps
1:30 MIN
of rest
3 sets
between 12 to 15 reps
1:30-2 MIN
of rest
Exercise 05
Adductors & Abductors
Exercise 06
Unilateral calf raises
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NEXT PROGRAMMING
Monday
Tuesday
Wednesday
PUSH
PULL
LEGS
Thursday
Friday
Saturday
PUSH
PULL
REPOS
Sunday
LEGS
I’ve also included the composition of my future training
program. If you wish to work on your legs, I strongly
recommend doing so at least twice a week to ensure
sufficient volume for optimal progress. Additionally, from
experience, when I only trained legs once a week in the past,
I ended up with soreness for 3 days, which hindered my
performance in other areas.
I will always maintain 2 distinct sessions, whether for push,
pull, or legs, in order to focus my attention on the areas where
I truly want to make progress (e.g., upper chest for push, quads
for legs, and rear deltoids for pull).
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MY WARM-UP IN
WEIGHT-LIFTING
THE BENEFITS OF WARMING UP
BENEFIT 1
Preparation for Exercise
(Muscles, Joints & Mentally)
BENEFIT 2
Reduction of Injury Risk
BENEFIT 3
Improvement of Overall Performance
Here’s a video that details my warm-up routine. It may vary slightly
depending on the type of session and any tensions I might be
experiencing, but the overall structure remains the same.
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CARDIOVASCULAR WARM-UP
JOINT WARM-UP
STRETCHING OF
WORKING AREAS
PROGRESSIVE OVERLOAD
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WARM-UP DETAILS
1- CARDIOVASCULAR
WARM-UP
2- JOINT WARM UP
5 minutes of a low-intensity exercise
of your choice (treadmill, skipping
rope, walking, etc.). For me, I do
about 5000 steps before arriving at
the gym, so I can skip this step..
We aim to warm up the joints
involved in the workout for the day,
always at low intensity (perform 15
to 20 reps per exercise).
3- STRETCHING OF WORKING
AREAS
4- PROGRESSIVE OVERLOAD
Progressive overload will help
you complete your warm-up
effectively. The goal here is to
gradually increase your load on
your first exercise until you reach
your working weight (3-4 sets are
sufficient, reducing the repetitions
as you approach your actual training
set).
Stretching, in addition to relieving
some tension, helps increase
strength, reduce the risk of injury,
and provides a sense of lightness in
your body. You can complement this
with some self-massage (see the
conditioning chapter).
For my part, I like to do 15-20 reps
on my first two sets, then drop to 5
reps on the third set, and finish with
1-2 reps on the fourth set.
Keep in mind that the goal of the warm-up is to ensure you feel
prepared both mentally and physically; you should not be tired
afterward, quite the opposite.
I encourage you to avoid following predefined warm-up routines.
Focus on the areas you will be working on in your session and the
tensions you may have at the moment. Ideally, don’t spend more than
10 minutes on your warm-up to avoid wasting energy and time.
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PUSH
MONDAY - PUSH 1/3 (UPPER CHEST FOCUS)
Exercise 01
Incline Smith Machine
Press
(Strength+Hypertrophy)
Exercise 02
Incline Dumbbell Press
(Strength+Hypertrophy)
Exercise 03
Lateral Raises
(Strength+Hypertrophy)
2 sets between
6 to 8 reps
2 sets between
10 to 12 reps
+Drop Set
2 sets between
6 to 8 reps
2 sets between
10 to 12 reps
+Drop Set
2 sets between
6 to 8 reps
3 sets between
15 to 20 reps
+Drop Set
Exercise 04
Triceps Extensions at
the Cable
3 sets between
12 to 15 reps
(Hypertrophy)
Exercise 05
Low Cable Flyes
3 sets between
12 to 15 reps
(Hypertrophy)
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WEDNESDAY : PUSH 2/3 (MIDDLE - UPPER CHEST)
Exercise 01
Incline Smith Machine
Press
2 sets between
6 to 8 reps
(Strength+Hypertrophy)
2 sets between
10 to 12 reps
+Drop Set
Exercise 02
2 sets between
6 to 8 reps
Machine Incline Press
(Strength+Hypertrophy)
Exercise 03
Lateral Raises
(Strength+Hypertrophy)
2 sets between
10 to 12 reps
+Drop Set
3 sets between
6 to 8 reps
2 sets between
15 to 20 reps
+Drop Set
Exercise 04
Triceps Extensions at
the Cable
3 sets between
12 to 15 reps
(Hypertrophy)
Exercise 05
Butterfly
3 sets between
12 to 15 reps
(Hypertrophy)
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FRIDAY : PUSH 3/3 (COMPLETE CHEST)
Exercise 01
Seated Chess Press
(Strength+Hypertrophy)
Exercise 02
Machine Incline Press
(Strength+Hypertrophy)
Exercise 03
Lateral Raises
(Strength+Hypertrophy)
Exercise 04
Weighted Dips
2 sets between
6 to 8 reps
2 sets between
10 to 12 reps
+Drop Set
2 sets between
6 to 8 reps
2 sets between
10 to 12 reps
+Drop Set
3 sets between
6 to 8 reps
2 sets between
15 to 20 reps
+Drop Set
2 sets between
8 to 12 reps
+Drop Set
(Hypertrophy)
Exercise 05
Butterfly
3 sets between
12 to 15 reps
(Hypertrophy)
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PULL
THUESDAY : PULL 1/2
Exercise 01
Vertical Row
(Strength+Hypertrophy)
Exercise 02
Horizontal Row
(Strength+Hypertrophy)
Exercise 03
Pull over
(Hypertrophy)
Exercise 04
Reverse Pec Deck
(Hypertrophy)
2 sets between
6 to 8 reps
3 sets between
10 to 12 reps
+Drop Set
2 sets between
6 to 8 reps
3 sets between
10 to 12 reps
+Drop Set
3 sets between
10 to 12 reps
+Drop Set
3 sets between
12 to 15 reps
+Drop Set
Exercise 04
EZ Bar Curl
3 sets between
6 to 8 reps
(Strength)
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Exercise 06
Hammer Curl
3 sets between
10 to 12 reps
(Hypertrophy)
Exercise 07 - 1/2
Hanging Leg Raises
3 sets MAX reps
(Superset)
Exercise 07 - 2/2
Lower back extensions
3 sets MAX reps
(Superset)
Exercise 8 (Bonus)
Dumbbell Wrist Curls
3 sets between
15 to 20 reps
(Reinforcement)
Exercise 08 V2
(Bonus)
Forearm Flexions on the
Cable Machine
3 sets between
15 to 20 reps
(Reinforcement)
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SATURDAY : PULL 2/2
Exercise 01
Weighted Pull-Ups
(Strength+Hypertrophy)
Exercise 02
Machine Rowing
(Strength+Hypertrophy)
Exercise 03
Unilateral Row
(Hypertrophy)
Exercise 04
Reverse Pec Deck
(Hypertrophy)
Exercise 05
EZ Bar Curl
(Strength)
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2 sets between
6 to 8 reps
3 sets between
10 to 12 reps
+Drop Set
2 sets between
6 to 8 reps
3 sets between
10 to 12 reps
+Drop Set
3 sets between
10 to 12 reps
+Drop Set
3 sets between
12 to 15 reps
+Drop Set
3 sets between
6 to 8 reps
+Drop Set
21
Exercise 06
Hammer Curl
(Hypertrophy)
3 sets between
10 to 12 reps
+Drop Set
Exercise 07 - 1/2
Hanging Leg Raises
3 sets MAX reps
(Superset)
Exercise 07 - 2/2
Lower back extensions
3 sets MAX reps
(Superset)
Exercise 8 (Bonus)
Dumbbell Wrist Curls
3 sets between
15 to 20 reps
(Reinforcement)
Exercise 08 V2
(Bonus)
Forearm Flexions on the
Cable Machine
3 sets between
15 to 20 reps
(Reinforcement)
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DETAILED
EXPLANATIONS
PUSH 1/2
You may have already noticed, but my arms are far from being a weak
point for me, thanks to my genetics and the frequency at which I train
them “involuntarily” through calisthenics.
Therefore, I focus my push sessions around what I consider to be my
biggest lagging point : My upper chest.
CLAVICULAR HEAD
STERNAL HEAD
STERNO-COSTAL HEAD
UPPER CHEST
MIDDLE OF THE CHEST
LOWER CHEST
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Since this is my weak point, I put a lot of intensity and volume
into it, which is why I have three sessions per week, divided into
one session for each part of the chest to ensure well-proportioned
pectorals.
There will be only one exercise for shoulders and triceps in the
session, but it’s more than enough given the volume per week
that I produce and the intensity I put into my sets.
Indeed, I tend to use low volume in a session and prioritize
intensity and weekly volume.
I go to failure on almost every set.
This is a really crucial factor if you want to progress in this sport.
- IMPORTANT
TEMPO
REST
EXERCISES
Source : Delavier Method
PROGRESSION
VOLUME, INTENSITY, FREQUENCY
+ IMPORTANT
ADHERENCE
Don’t try to include 6, 7, or 8 exercises for the same muscle group
in your training.
Three exercises, taken to failure with high intensity and an
adequate weekly volume, are more than enough to progress
optimally.
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PULL 2/2
Like with the push session, the hypertrophy focus won’t be on the arms.
For biceps, I mainly perform my exercises with a focus on strength,
except for hammer curls, which target the brachialis muscle—a muscle
that is rarely engaged in calisthenics.
The hypertrophy focus will therefore be on the back, as well as on key
muscles like the rear delts and lower back.
The sessions are relatively similar, but I alternate between rowing and
horizontal pulls for the «thickness» of the back, and vertical pulls and
weighted pull-ups for the «width.»
*I use quotation marks because «width» and «thickness» don’t mean
much, but you get the idea.*
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INTENSIFICATION
TECHNIQUES
DROPSETS :
SUPERSET :
This method involves performing
one or more successive drops in
weight after reaching the desired
number of repetitions.
Performing two exercises backto-back without rest for different
muscle groups, ideally opposing
ones.
Example: I do 8 reps at 100 kg
on the bench press and can’t
complete the 9th rep. Instead of
stopping the set, I immediately
reduce the weight to 80 kg and
perform 10-12 reps, then drop the
weight further to 60 kg, and so
on.
This is one of the few intensity
techniques that I truly endorse.
It’s very useful when you’re
short on time or when you want
to intentionally increase the
intensity of a workout.
TEMPO ?
EGO-LIFT ?
I’m not a fan of tempo execution,
or at least, I’m not anymore.
From my experience, I can easily
say that I have gained very little
benefit from tempo training.
Instead, I now aim to always
be explosive on the ascent and
control the descent. I never
intentionally slow down a
repetition. If you’re comfortable
enough to adjust the tempo with
a weight, it means you’re simply
not lifting heavy enough.
I sometimes do a bit of ‘ego
lifting,’ which means slightly
compromising the execution to
lift heavier.
However, it’s important to set
limits. If you’re using a bit of
momentum or swinging slightly
during the repetitions, it can be
beneficial. But, if you completely
alter the movement, it’s just
stupid and dangerous. So, ego
lifting YES, but in moderation.
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MUSCLE BUILDING
TIPS
01 - BASIC TIPS
GOING TO FAILURE, BUT REAL FAILURE
Some people don’t understand why they’re plateauing even though
they have 4-5 reps left in reserve after each set. To make progress, you
need to get closer to muscular failure. Train at 100% if you want the right
results.
GET TO THE POINT
If you’re a beginner, focus on what really matters. Don’t overthink it :
Compound exercises, 4-5 workouts per week, at least 8 hours of sleep, a
balanced diet, and that will already be great !
DRINK WATER BETWEEN UR SETS
It might seem trivial, but it’s very important and often overlooked,
whether it’s for performance, congestion, injury prevention, etc.
Really, there are only benefits to drinking water during your workout.
If you’re not doing it, I encourage you to try it and see the difference for
yourself.
USE HEAVY WEIGHTS
Of course, you need to lift a minimum amount of weight in your sets;
you won’t make progress by sticking with the same weight. So forget
what you hear about «volitional contraction»—it’s effective, yes, but it
shouldn’t make up the majority of your workout.
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NO MIRACLE EXERCISES
Basic exercises are the best.
Don’t waste your time trying 50 variations of an exercise; always
prioritize the pyramid approach (see p. 24).
THE KEY MUSCLES
Give importance to the «key muscles», which are often underdeveloped,
if you want to achieve an aesthetic physique.
Upper chest, rear deltoids, traps, lower back, adductors...
OPTIMIZE YOUR DAILY ROUTINE
Always strive to optimize your daily routine.
Training properly is one thing, but don’t overlook other areas such as
nutrition, sleep, and recovery.
FILM YOUR EXECUTION
Constantly film yourself, varying the angles to analyze your movement
paths and perfect your technique.
If your form isn’t right, it’s no surprise if you’re stagnating.
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02 - GAME-CHANGING TIPS
NO EMOTIONAL ATTACHMENT
Don’t get too attached to a specific training method or particular
exercises. Continuously reassess your approach, even after months or
years of training.
For instance, I started with bodyweight training and saw good results,
but that doesn’t mean it’s the best way to build muscle.
« SAVING ENERGY FOR LATER ? »
When you train, you should never «save energy» for your later sets.
Give it your all from the start—this is when your workout counts the
most, when you still have all your energy available.
If you «save energy» for upcoming sets or exercises out of fear of not
being able to maintain intensity, then your training structure is flawed.
« I FEEL GOOD SENSATIONS »
Don’t rely solely on the pump to track your progress.
Just because an exercise gives you a great muscle pump and feels
effective doesn’t mean you’ll necessarily make progress.
For example, you might do 50 push-ups and get a strong pump, but
that doesn’t mean you’ll build muscle effectively.
MIND-MUSCLE CONNEXION
If you struggle to feel a muscle working during an exercise
(for example, you don’t feel your chest working during bench press), try
doing a few isolation sets during your warm-up.
Actively contract the muscle to increase neural activation and help you
better feel the muscle working
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Monday
Tuesday
Wednesay
100% INTENSITY
50% INTENSITY
100% INTENSITY
Une séance basé
sur mon «feeling»
2 jours de repos
dans la semaine
MA PROGRAMMATION
Thursday
Friday
Saturday
REST
100% INTENSITY
50-100% FEELING
x5
x2
Sunday
REST
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Before detailing the program, I would like to revisit an ESSENTIAL point:
I used to think that having a solid
training program in this sport was
complicated, given that performance
is heavily influenced by your nervous
system, which tends to be somewhat
unpredictable.
As a result, I tested many methods
to finally arrive at what I’m going to
present in this E-Book. Taking into
account a parameter I had previously
overlooked:
For example, I would sometimes
impose rest days on myself in the
past when my nervous system didn’t
actually need them, and vice versa. I
concluded that it was better to go by
‘feeling’ and adjust my workout based
on my daily energy levels.
‘THE INTENSITY OF A SESSION’
The goal here is to deliberately regulate
the intensity of a session in order to
avoid ‘burning out’ your nervous system
by trying to go all out every time.
The training plan therefore includes:
-Training sessions with varying intensity
levels.
-5 workouts per week to ensure
sufficient training volume.
-A precise and adaptable training
structure for every situation.
Basically, if I felt good, I would have an
intense workout; if I felt tired, I would
have a lighter workout; and if I was
really exhausted, I’d take a rest day.
This approach works, but it’s clearly
not compatible with bodybuilding
where achieving optimal progress is
IMPOSSIBLE without a
precise training plan.
Summary of My Training Plan :
5 TRAININGS / WEEK
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DIFFERENT LEVELS OF
INTENSITY
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A PRECISE AND ADAPTABLE
TRAINING STRUCTURE
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DETAILS OF A 100%
INTENSITY SESSION
01 - WARM-UP
LIGHT STRETCHING
TENSION ZONE
STRENGHTENING
WARM-UP SETS
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Over time, my warm-up routine has changed significantly. When I first started, I would
spend 15-20 minutes warming up before every session to avoid injuries. However, as I
reached a higher level, I quickly realized that the risk of injury increases
proportionally with the intensity of the exercises, and doing a few elbow or wrist
rotations isn’t enough to protect your body.
For example, at my current level, exercises like a full press or a front touch serve as my
«warm-up.»
The warm-up has become very specific; I’ve learned to adapt it based on my muscle
tension, what I’m about to work on, and the confidence I have in my body at that
moment.
My current warm-up lasts between 0 to 10 minutes (sometimes none at all if I feel
mentally ready).
Again, this approach isn’t for everyone, so if you’re a beginner or intermediate,
I recommend spending more time on your warm-up. I encourage you to watch this old
video, which showcases the warm-up routine I used for a long time:
CLICK ON THE IMAGE OR SCAN THE QR CODE TO
ACCESS THE VIDEO IN QUESTION.
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02 - STENGHT AND VOLUME TRAINING
EXAMPLE OF PUSH VOLUME
- X-X-X in planche (Chain push ups, press and hold without rest)
- Max malteses press
- Max push up to press
- Max press
- Max hold to press
The goal here is to maximize volume and push myself to the limit
while I still have energy. I usually perform this work on parallettes.
The form doesn’t have to be perfect; I’m mainly focused on pushing my
boundaries and improving my max performances.
This is the most important part of the program because it’s that extra
press or push-up that, when accumulated, will lead to improvement.
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EXAMPLE OF PULL VOLUME
- X pull up to touch
- Max hold touch
There isn’t a set number of sets; some days I can do ten sets, while
other days it’s only 4 or 5. There’s an element of randomness in the
nervous system, as mentioned earlier, which makes it difficult to
determine an exact number of sets in advance.
The goal is to push myself to the limit and always aim to improve my
max performance.
03 -FLOOR WORK AND COMBOS
I perform floor work combos based on what I enjoy, spending more
or less time on them depending on the energy I’ve expended
previously.
For example, if I’m really into doing combos on a given day, I might
have only done 2 or 3 volume sets to save energy for the combos.
Conversely, if I’m not too keen on doing combos, I’ll use all my
energy in the volume work to progress as much as possible.
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My combos include :
- OAP work (One arm planche)
- Balance work (OAH/OAF)
- Planche work & Variations
- Maltese work
The ideal is to create combos that blend these elements together.
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Examples of combos
EXAMPLE 01
EXAMPLE 02
EXAMPLE 03
Maltese press
OAH
OAF to OAP
Negative + Transition fingers to palme
Supination PU x3
Press
OAP TO OAH
Hold 3sec
OAH TO OAP
Negative full hold
OAP Glued arm PU
30-45MIN
Transition Fingers
Press
HSPU clap to maltese
Max hold
END GOAL : Out of energy
These are just examples, of course. Again, I adapt based on my current energy
levels and what I really want to work on at that moment.
SaÏan
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04 - PROPRIOCEPTION WORK
I always do 2–3 sets of plank and front lever with a heavy resistance band
(typically -15kg).
It’s important for me to do this at the end of the session because it allows me to finish
on a positive note and to reinforce the good sensations.
It’s probably psychological, but it feels like it cancels out the «bad form» from the
volume work at the beginning of the session, by reminding my body of the proper
muscle engagement when performing planche or front lever.
Proprioception training is based on the sensations I experienced during the session.
For example, if I had trouble maintaining height during negatives or push-ups, I will
focus on that with the resistance band. It can also involve working on transitions or
very specific skills.
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DETAILS OF A 50%
INTENSITY SESSION
Typical Training Session Example
VOLUME WITH ELASTIC BANDS
(-15KG)
LIGHT COMBOS
(BALANCE,MINIMAL VOLUME)
FORM WORK & VERY LIGHT
REINFORCEMENT (1-2 SETS)
The goal here is mainly to rest the nervous system while continuing to anchor
trajectories and stimulate the nervous influx. We maintain a similar structure with the
same number of sets but reduce the intensity by half (50%).
For example, if my maximum hold in a supine position is about 20 seconds, then I will
never go above 10 seconds.
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IN-DEPTH EXPLANATION
OF INTENSITY PERCENTAGE
Managing energy levels is an extremely complex task. This is something I have only
recently delved into.
Previously, as mentioned, I relied on a «feeling-based» approach, assuming that it was
impossible to predict my energy levels in advance. However, after spending months
exploring this issue and trying various methods,
I developed the program you have seen.
The structure works perfectly for me, and I have been using it for several months now,
experiencing consistent progress (while also gaining weight).
I will explain my reasoning and process so that you can use this information to create a
program tailored to your needs.
HOW MANY WORKOUT PER WEEK AND FOR HOW LONG ?
One of the first things to consider when creating your program is the weekly volume
you’ll be doing.
I see many athletes doing 2.5-hour workouts, sometimes even 3 or 4 hours, three times
a week, and then wondering why they’re not progressing.
Don’t underestimate the importance of weekly volume. What matters most
for progress in calisthenics is consistency and regularity. Doing 3-hour workouts will
just take you two days to recover, leaving you with very little volume for the rest of the
week.
So, there’s no point in doing workouts longer than 2 hours every day if your goal is
to progress in this sport. Opt for shorter, more frequent sessions that allow for easier
recovery and enable you to train almost daily. Ideally, 5 to 7 workouts per week is best.
(Anything less and you’re clearly lacking weekly volume.)
For my part, I’ve chosen 5 workouts per week (in addition to strength training).
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HOW TO DETERMINE YOUR INTENSITY % ?
How to Know if I’m Training at 100%, 75%, 50% or If I Should
Take a Rest Day?
To determine your % of intensity, it’s important to understand that training to failure
every day is strictly unnecessary. Doing so will only exhaust your nervous system and
force you to take weeks off to recover.
Each % should be carefully considered. You’ll need to test and learn about yourself.
You should be able to gauge your energy level for the day based on the intensity you
put in the previous day, the type of workout you did (whether you focused on combos,
did volume, worked on balances, etc.).
100% sessions should be your priority. These are the most intense sessions where you
push beyond your limits. You should be in good shape and push to failure on your sets.
You should have no energy left after this session.
50% sessions are useful for maximizing weekly volume for those who struggle with
consecutive days of training.
They allow you to continue working while recovering. You can work on your form,
sensations, balances, and have fun without really pushing hard.
Sessions between 70% and 90% represent a middle ground. I don’t usually do them,
but if you can train multiple days in a row without issues, this might be a good way
to increase your weekly volume without burning out your nervous system.
Never go below 50%, even when you’re exhausted. If you can’t manage that intensity, it’s better to take a rest day; it will be more beneficial
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HOW TO DETERMINE YOUR % OF INTENSITY ?
Now that you know how many times to train per week and at what intensity level,
you need to plan your sessions and decide which workouts to perform.
The distribution of training days should be personalized and based
on the following factors:
01 - Your recovery ability
02 - Your schedule/lifestyle
Some people perform better after two days of rest, while others may be better during
their third consecutive workout, and so on. For me, I am CLEARLY better after a day of
rest. Therefore, I schedule my 100% intensity sessions right after a rest day. By doing
this, I have more or less planned my sessions throughout the week.
However, simply scheduling sessions at 100% intensity, you can see that I clearly do not
have enough volume throughout the week. This is when I looked into varying intensity
levels to maximize my weekly volume.
So, I replaced Tuesday with a 50% intensity session, which allows me to continue
working without exhausting myself, with the goal of performing at 100% the next day.
Lastly, I replaced Saturday with a «Feeling» session. It’s the only day I adapt based on
how I feel. Why?
01 - Because it’s the end of the week, and the following day is a rest day..
02 - Even though I manage my energy levels well, it’s not always perfect. So, if I haven’t
completely exhausted myself the day before, I’ll feel good on Saturday, and it would be
a shame to limit myself.
03 - The body is a machine that adapts to the demands you place on it. As I mentioned
earlier, your recovery capacity is genetic and varies from person to person, but it can
improve
Over time, my body has adapted to this volume, and training two days in a row at
100% intensity is no longer a problem. That’s why I allow myself to adjust the intensity
percentage on Saturday based on how I feel.
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MY TIPS FOR
CALLISTHENICS
Here are some tips that I try to apply daily during my sessions, and that
you should also incorporate :
01 - MINDSET
BELIEVE IN YOUR POTENTIAL
Before attempting a planche, a front lever, or any challenging move, you need to be
confident and convince yourself that it’s easy and that you will succeed.
Imagine it’s your fourth workout of the week and your performance has been below
average. It’s clearly a bad week, and that’s normal—it’s part of the progression process.
No one can be constantly improving.
You might start with negative thoughts like, “It’s a terrible week,” “I’ve lost my level,” “I
can’t do anything anymore,” etc.
That’s literally the WORST thing you can do. By doing so, you’re setting yourself up for
failure. Instead, remember that each session is different. There are aspects you can’t
control, and over the course of 365 days, you won’t have 365 perfect sessions. It doesn’t
exist.
Every new session, reset your emotions. Never doubt yourself in this sport.
ALWAYS STAY POSITIVE
In line with the previous advice, always try to stay positive.
It’s normal to feel frustrated or angry when you don’t achieve a goal, but those
emotions shouldn’t overshadow your positive outlook.
If you don’t succeed at something, it’s okay—focus on succeeding in the next session.
Redirect your energy towards what you can do now. You’ll encounter many challenging days, so maintain a positive attitude when they arise.
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AIM FOR HIGHER AND HIGHER GOALS
Set Higher and Higher Goals
For example, if your max press is 4 reps, then your goal should be to achieve 5 reps in
your next session. The only way to progress in this sport is to constantly push beyond
your limits. Your current maxes should become your bad days in the future.
With this mindset, you’ll keep improving; otherwise, you’ll remain at the same level.
THE POWER OF VISUALIZATION
Visualization can significantly enhance your performance.
For instance, when attempting a planche, imagine yourself with a resistance band
around your hips. By strongly believing in this visualization, you may feel lighter. While
it’s a placebo effect, it can still have a notable impact, especially given the importance
of psychology in our sport.
ENJOY WHAT YOU DO
It’s important to seek improvement with discipline, but personal enjoyment should
come first. As humans, our emotions play a big role in our motivation.
If you’re not enjoying certain aspects of your training, you may gradually lose your
drive.
On the other hand, if you focus too much on having fun, you might lose some of your
performance. Therefore, find a balance between striving for performance and enjoying
yourself, as both are closely interconnected.
HAVE THE RIGHT INTENSIONS
It’s Essential to Put Intention into What You Do.
Whether warming up or during your sets, you need to push yourself. You might feel
like you’re giving it your all, but if you’re not deploying your full strength, you’re not
truly maximizing your effort.
Having the right intention means, for example, gripping the bars with all your might
before a planche, actively pushing for height, injecting explosiveness into your presses,
and speed into your push-ups.
The same principle applies to all skills, not just the planche.
So, put intention into your training!
Give your best in everything you do; every set counts.
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02 - GENERAL TIPS
Basic Tips
ELASTIC BAND SHOULD BE VERTICAL
Always position yourself slightly behind the bar when attaching your band, so that it
pulls parallel to you rather than towards the back or front.
THE CORRECT GRIP FOR PLANCHE
Don’t break your wrist (at least not excessively) when performing planches. Try to stay
aligned with the bar to achieve maximum height and avoid putting too much stress on
your elbows.
Note that some bars are specially designed to prevent wrist strain, such as parallel bars
in a gym or bars from “Pull and Dip”. These are good options if you tend to break your
wrist by habit.
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YOU NEED TO REST ENOUGH
Take adequate rest during your training. It’s not uncommon to see some athletes rush
through combos out of «excitement» or just to keep up with others. Take the time to
breathe, visualize, and drink water before each combo. It’s a shame to potentially miss
out on impressive performances simply due to a lack of patience.
I’m not suggesting you time your rest periods, but just don’t rush things!
Secret Tips
ELASTIC BAND, YES BUT WISELY
Don’t become dependent on the resistance band. It’s a great tool for progress, but only if
used correctly. Don’t overuse it, or you might lose confidence when you take it off or lose
your sense of bodyweight control, which is the opposite of what band work is supposed
to provide.
« NEGLECT P-BARS ? »
Don’t neglect your work on parallel bars.
This is something I wish I had known earlier : They’re literally the best support for working
on your technique (easier protraction, less loss of balance, etc.), also easier for improving
your volume, and being safer for your joints.
If, like me, you’re a fan of floor combos or enjoy doing rings, don’t overlook your work on
parallel bars if you want to keep progressing. (See the program on p.34)
THE HEAD GUIDES THE TRAJECTORY
The trajectory of your head will have a direct impact on your form and performance,
whether in a planche, a one-arm pull-up, etc. For example, simply tucking your head at
the end of your press can drastically change the difficulty of the movement.
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I’m often asked about nutrition: whether I pay attention to what I eat, what I eat to stay
muscular, and whether it’s necessary to eat before a workout or not?
In this section, I answer all your questions.
With my diet, I aim for several things :
01 - To gain lean muscle
02 - To feel energetic during my workouts
03 - To stay healthy and avoid deficiencies
04 - To feel good mentally and enjoy life
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01
Indeed, it’s important for me to prioritize a «lean» muscle gain, and here’s why :
I like to stay lean year-round. As a calisthenics athlete, I need to maintain a
certain weight to continue performing well in the sport. Additionally, it’s very
pleasant to look lean even in winter.
I’m not aiming for an EXTREMELY massive physique.
My primary goals are performance and aesthetics. That’s why I prefer a lean and
athletic physique over a bulky and «soft» one.
02
To feel in shape during my workouts, it is crucial for me to eat beforehand. This
varies for each individual, depending on personal habits, the time of day you
train, and the type of workout you’re doing.
For me, when preparing for a calisthenics workout, I always eat lightly
beforehand to avoid feeling too heavy. However, when preparing for a weight
training session, I prefer to have a full stomach 30 minutes to an hour before,
focusing on carbohydrates to fuel my energy.
03
I will answer the first question from the introduction:
YES, I eat cleanly.
I’m not on a strict “diet” per se, but I try to be as clean as possible by eating a
balanced diet (fruits, vegetables, meats, starchy foods, nuts, etc.).
04
It’s important for me to eat well, but it shouldn’t be obsessive. I don’t calculate
every macro, deprive myself of dining out with my girlfriend during the week, or
avoid certain foods because I might exceed my calorie total, etc.
Diet is an important factor, but I don’t want it to interfere with my social life,
frustrate me, or impact my happiness in any way. I’ve always managed to
progress this way, so it works perfectly for me.
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INFORMATIONS ON MY
«DIET»
I always eat until
i’m FULL
I don’t count my
macronutrients
I have a naturally lean genetics
with a metabolism that burns off
calories very quickly. Combine
that with my 10 workouts per
week and my 15k steps per day to
get to the gym, and it becomes
nearly impossible for me to gain
fat. It’s a unique lifestyle that
allows me to eat as much as I
want while continuously building
lean muscle over time.
As I mentioned earlier, I prefer
to prioritize my mental health
rather than fussing over details.
However, that doesn’t mean I
leave things to chance.
I always aim for approximately:
2g of protein per kg of body weight
(140g for 70kg)
3-4g of carbohydrates per kg of body
weight (210-280g for 70kg)
This way, I never deprive myself
of anything, I stay performanceoriented in my sport, and I build
a physique that I’m happy with
without stressing about my diet.
1g of fat per kg of body weight
(70g for 70kg)
I used to meticulously calculate
my macros and calories in the
past, so with my experience, I can
generally estimate the number
of calories and macros on my
plate without having to weigh
everything or pay too much
attention.
I focus on eating quality food in
large quantities.
I drink about 3L of water / day
I dont take dietaty supplements
Having tried many supplements
(creatine, zinc, magnesium, BCAAs,
collagen, whey, etc.),
it’s not something I would
recommend.
Literally, there are only benefits
to drinking plenty of water
throughout the day. Whether
it’s reducing the risk of injury,
improving your performance,
enhancing your skin, increasing
your energy levels, etc.
If you have a rich and varied diet,
then it’s clearly not necessary; to
me, it’s more about marketing than
anything else.
In short, drink water.
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MY WEEKLY CALORIC
TOTAL
MY RECIPES :
BREAKFAST
585 kcal
-1 Banana
-2 Slices of whole grain bread
-15g of peanut butter
-10g of honey
-1 Glass of apple juice
-1 Coffee
LUNCH
801 kcal
- 3 Eggs
- 125g of whole grain pasta
-100g of blueberry skyr
-1 Apple
SNACKS
300 kcal
- 2 Squares of 90% dark chocolate
- 1 Banana
- 1 Glass of fruit juice
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DINNER
1056 kcal
Starter
- 1 Avocado
-15g Cherry tomatoes
-25g Mozzarella
-15g Salad greens
-1 tablespoon Olive oil
-1 tablespoon Balsamic vinegar
Main course
- 250g Lean minced beef (5% fat)
-150g Brown rice
-15g Tomato sauce
Dessert
- 1 Applesauce
-1 Bunch of grapes
TOTAL CALORIC INTAKE FOR
THE DAY : 2742 KCAL
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When engaging in high-intensity sports, your muscles, tendons, and joints are put to the test.
Therefore, it is crucial for me to adopt a stretching routine to optimize tendon, joint,
and muscle recovery.
I will detail a routine that I perform every morning and/or evening. It will vary depending on the
day. I select the areas I want to focus on based on my current tensions, but, “like with warming
up,” the overall structure of this routine remains the same.
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MY RECOMMENDED TOOLS
FOR YOUR ROUTINE
WOODEN STICK
This tool helps stretch specific areas
(forearms, back) and is truly essential,
though not many people are aware of
it. I recommend choosing a stick that is
both sturdy and lightweight enough to
handle easily,
and as straight as possible.
Hardware store
ELASTIC BANDS
(BETWEEN -5 AND 15KG)
These bands have a relatively similar
use but offer more options. They allow
you to work on flexibility and
strengthen specific areas such as the
rotator cuff, biceps, and rear shoulders.
Decathlon / Amazon
DUMBELLS
These are very practical for
strengthening exercises, particularly for
wrists and forearms. Ideally, having a
range of weights available
(2-3 kg and 5 kg are perfect) allows for a
more versatile and effective workout.
Decathlon / Amazon
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MASSAGE ROLLER
This tool helps relieve deep-seated
tension in the back, obliques, and
intercostals. There are various types of
rollers available;
I recommend starting with a softer
roller. Once you’re accustomed to it,
you can progress to a firmer model or
one with small spikes.
Decathlon / Amazon
MASSAGE BALL
Similar to the roller, this tool targets
deep tension but with greater
precision. It allows you to address
specific «trigger points» that might be
harder to reach with a roller.
Start with a comfortable ball, like a
tennis ball, and then move on to firmer
balls with spikes as needed. These two
tools complement each other well in
your routine.
Decathlon / Amazon
ESSENTIAL OIL (WELEDA)
After testing various essential oils and
massage oils, Weleda stands out as the
most effective.
It helps with different types of
tendinitis, muscle soreness, and
fatigue. Apply it, especially after a hot
shower in the evening, before bed for
the best results.
Pharmacy / Amazon
TIGER BALM
This is very effective for warming up
muscles before a session or when
recovering from an injury.
It can also help if you feel tension in a
specific area.
Amazon
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MY STRETCHING
ROUTINE
01 - STRETCHING FROM HEAD TO FEET
LOWER BODY
ADDUCTOR STRETCHES
HARMSTRING STRETCHES
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QUADRICEPS STRETCHES
UPPER BODY
LUMBAR STRETCHES
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BACK STRETCHES
FOREARM FOCUS STRETCHES
*The grip you use with your stick will drastically change the area of stretching. In
reverse grip, it’s one of the best exercises for treating shin splints.*
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WRIST AND FOREARM STRETCHES
*The wrists and forearms are anatomically related. Pain in the forearm can potentially be
alleviated by stretching the wrist, and vice versa.*
OBLIQUE AND INTERCOSTAL STRETCHES
*Literally the best stretches to do if you want to train your One Arm Planche (OAP)*
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DELTOID STRETCHES
BICEPS STRETCHES
*In supination*
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02 - CONDITIONING AND ACTIVATIONS
1- CONDITIONING
WRISTS AND FOREARMS
ROTATOR CUFF
WRISTS AND FOREARMS
2- ACTIVATIONS
PLANCHES
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DIFFERENCE ENTRE ACTIVATION ET CONDITIONNEMENT
I combine conditioning and activation in my routine because they are highly
complementary.
I refer to «conditioning» as the light strengthening of certain vulnerable areas like the
wrists and rotator cuff.
I refer to «activations» as performing basic bodyweight exercises at low intensity to
wake up the body. This could include push-ups, pull-ups, handstands, and a few small
planche variations, etc.
*If you’re doing your routine in the evening, I wouldn’t necessarily recommend doing very intense
activations. It’s more suitable for a morning routine.*
03 SELF-MASSAGES
*Spend more or less time on areas where you feel tension.*
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MUSCLE BUILDING GOALS
1- PHYSICALLY
From a physical perspective, my main goal is to get close to 70kg while staying very
lean and addressing most of my weak points.
2- PERFORMANCE
I have several major performance goals for exercises I particularly enjoy:
- 1RM EZ Bar Curl at 80KG (with good form)
- Perform lateral raise sets at 30kg
-100 x 10 reps on Dips
-50 x 10 reps on Pull-ups
-Recover +50 Handstand Push-ups
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CALLISTHENICS GOALS
1- MAIN GOAL
The most important things for me right now are :
- Continue to progress while gaining weight to get closer to my «physique goal.»
- Rediscover my passion and love for the sport as I had in 2019-2020.
2- PERFORMANCES
As with weight training, I have several major performance goals in mind :
- Increase volume (a 10-10-10 on p-bars would be a major goal, my max being 8-8-8 but
at 58kg, not 70kg…)
- Maintain my fluidity and flow in my floor combos
- Create new floor combos
- One-arm planche push up perfect form with glued arm
- One-arm planche with perfect form on both arms
GLOBAL GOALS
It is important for me to prioritize my goals and not scatter my efforts in all
directions. I want to achieve my goals one by one, as trying to do too many things simultaneously often leads to achieving nothing.
I want to continue doing what I love, living my passion, and developing both
physically and mentally.
I also want to continue motivating as many people as possible to push themselves every day. I aim to demonstrate that you can have it all in life when you deeply love what
you do and that hard work always pays off, no matter how long it takes.
More generally, I aim to excel in both sports and to inspire others.
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CONCLUSION OF THE E-BOOK
In this E-Book, you have literally all the actions taken and the mindset that have allowed me to achieve my physique and current level while being 100% natural (which,
unfortunately, has become quite rare these days).
I have never had the best predispositions for anything. If you are the type to find excuses, I hope this E-Book opens your eyes to the fact that with the right knowledge
and effort, you too can succeed.
I do not claim to have all the answers to everything. The entire E-Book is based on my 7
years of experience and the numerous feedback from scientific studies and students I
have coached over time.
I am always continuing to learn, which is why I will make occasional updates if I find
interesting information to share.
LINKS OF VIDEOS :
LINK BODY
https://youtu.be/4cXszPUr2HQ?si=rtx0O5h0E51LC_N7
LINK CALLISTHENICS
https://youtu.be/OuQYdYCDIFQ?si=yqezQ3sPek0MnFQh
LINK RECUPERATION
https://youtu.be/vJK5bEib6GA?si=04y967YrAJTEqGopa
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This program and its contents are the property of
Saïan MUREAU. All rights reserved.
Any redistribution or reproduction of part of the entire contents
in any form is prohibited,except for printing or downloading for
personal use.
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