Workout Routine

Free

CALI

by kieranelkho

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push #1 (Strength focus)

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

Handstand holds

2×30 s

HSPU

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec
4
1 +
amrap
100 sec
5
1 +
amrap
100 sec
6
1 +
amrap
100 sec

HSPU

6×1+

Psuedo planche push ups

Set
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec
5
5 +
amrap
100 sec

Psuedo planche push ups

5×5+

Wall HSPU

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec
4
3
100 sec

Wall HSPU

4 sets

Heavy weighted dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

Heavy weighted dips

5×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

incline bench press

4×5

Pull

Front Lever tuck holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec

Front Lever tuck holds

5×30 s

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

pullup

5×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
6
100 sec
5
–
–
6
100 sec

barbell row

5×6

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

lat pulldown

4×5

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec

t-bar row

4×5

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
100 sec
2
–
–
10 +
amrap
100 sec
3
–
–
10 +
amrap
100 sec
4
–
–
10 +
amrap
100 sec

curl

4×10+

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
5
100 sec
5
–
–
5
100 sec

squat

5×5

Nordic curls

Set
Reps
Rest time
1
6 +
amrap
100 sec
2
6 +
amrap
100 sec
3
6 +
amrap
100 sec
4
6 +
amrap
100 sec
5
6 +
amrap
100 sec

Nordic curls

5×6+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

calf raise

5×15

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

leg extension

3×6

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec

Hamstring curls

3×6

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec

curl

4×10

Push #2 (Skill focus)

Pike press to handstand

Set
Reps
Rest time
1
2
100 sec
2
2
100 sec
3
2
100 sec
4
2
100 sec
5
2
100 sec

Pike press to handstand

5×2

Handstand holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Handstand holds

3×30 s

90° leans (hold)

Set
Time
Rest time
1
20 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec
4
30 sec
100 sec
5
30 sec
100 sec

90° leans (hold)

5 sets

Hollow holds

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Hollow holds

3×30 s

L-sit

Set
Time
Rest time
1
20 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

L-sit

3 sets

Push/Pull optional

banded mucle-ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

banded mucle-ups

3×5

pull ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

pull ups

3×5

L-sit to handstand

Set
Reps
Rest time
1
1
100 sec
2
1
100 sec
3
1
100 sec

L-sit to handstand

3×1

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec
4
–
–
12 +
amrap
100 sec

skull crushers

4×12+