Workout Routine

Free

Calisthenic Strength: 8 Weeks

by Munzie

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Workout strength 6 days a week. 2 days of sprints 3 days core 2 days jump rope or burpee

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

Workouts

Monday (odd weeks): Glutes

Weighted hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8 +
amrap
60 sec

Weighted hip thrust

4×8+

Single Leg Glute Raise

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec
4
10
60 sec

Single Leg Glute Raise

4×10

Squat / Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Squat / Smith Machine Squat

4×8

Single Leg RDL

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

Single Leg RDL

3×10

Back Extensions

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

Back Extensions

4×10+

Abductor Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Abductor Machine

4×12

Monday: (even weeks) Glutes

Weighted hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8 +
amrap
60 sec

Weighted hip thrust

4×8+

Banded Kickbacks and Donkey Kicks

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec
3
12
60 sec

Banded Kickbacks and Donkey Kicks

3×12

Curtsy Lunges

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

Curtsy Lunges

3×10

Weighted Step-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Weighted Step-Ups

3×15

Weighted Sumo Squat Walk with Kick

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

Weighted Sumo Squat Walk with Kick

3×30 s

Back Extensions

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

Back Extensions

3×10

Abductor Machine

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

Abductor Machine

4×12+

Abs 1

plank

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

plank

3 sets

side plank

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

side plank

3×30 s

10 min ab video

Set
Time
Rest time
1
600 sec
100 sec

10 min ab video

1×600 s

Sprints 1 (week 1-4)

Sprints

Set
Time
Rest time
1
40 sec
90 sec
2
40 sec
90 sec
3
40 sec
90 sec
4
40 sec
90 sec
5
40 sec
90 sec
6
40 sec
90 sec
7
40 sec
90 sec
8
40 sec
90 sec
9
40 sec
90 sec
10
40 sec
90 sec

Sprints

10×40 s

Sprint 1 (weeks 5-8)

Sprints

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec
6
60 sec
60 sec
7
60 sec
60 sec
8
60 sec
60 sec
9
60 sec
60 sec
10
60 sec
60 sec

Sprints

10×60 s

Tuesday: Rest

Rest

Set
Reps
Rest time
1
10
100 sec

Rest

1×10

Wednesday: (odd week) Shoulders

Wall Handstand

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

Wall Handstand

3×30 s

One Leg Handstand Holds Against Wall

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

One Leg Handstand Holds Against Wall

3×30 s

Inclune Pushup (downward dog)

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Inclune Pushup (downward dog)

3×10+

L-sit progression (against wall, single leg)

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

L-sit progression (against wall, single leg)

3×30 s

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

overhead press

3×8

lateral raise

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

lateral raise

4×10

front raise

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

front raise

4×10

Shrugs

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

Shrugs

4×10

Reverse Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Reverse Delt Fly

4×8

Wednesday: (even weeks) Shoulders

Wall Handstand

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

Wall Handstand

3×30 s

Single Leg Wall Handstand Progression

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Single Leg Wall Handstand Progression

3×10

L sit progression (against wall, single leg)

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

L sit progression (against wall, single leg)

3×30 s

L raises (lateral and front)

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

L raises (lateral and front)

4×10

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec
4
–
–
12
60 sec

Shrugs

4×12

Bent over lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

Bent over lateral raise

4×8

Shoulder O’s

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
30 sec
2
–
–
5 +
amrap
30 sec
3
–
–
5 +
amrap
30 sec

Shoulder O’s

3×5+

Jump rope x10 min or 25 burpees (1)

Jump Rope or Burpee

Set
Reps
Rest time
1
10
100 sec

Jump Rope or Burpee

1×10

Thursday: (odd weeks) Back/Biceps

Banded Pull Ups

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

Banded Pull Ups

4×10+

Hanging Holds

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

Hanging Holds

3 sets

Bicep Curl (incline to sitting)

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

Bicep Curl (incline to sitting)

4×10+

hammer curl

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

hammer curl

3×5+

Gorilla Row

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

Gorilla Row

3×10

Wide Grip Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Wide Grip Lat Pulldown

4×8

Close Grip Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Close Grip Row

4×8

Thursday: (even weeks) Back/Biceps

Inverse Pull ups (slow release)

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Inverse Pull ups (slow release)

3×10+

Hanging holds (top of bar)

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

Hanging holds (top of bar)

4×30 s

Bicep Curl (slow let down on last 3)

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

Bicep Curl (slow let down on last 3)

4×10

Cross Body Curl

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

Cross Body Curl

3×10

Inverse row

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Inverse row

4×10

One-side Lat Pulldown

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

One-side Lat Pulldown

4×10

Close Grip Row

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

Close Grip Row

3×10

Abs 2

Pike Walk

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Pike Walk

3×10

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
90 sec
100 sec

plank

3 sets

side plank

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

side plank

3×30 s

farmer's carry

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
100 sec
2
–
–
30
100 sec
3
–
–
30
100 sec

farmer's carry

3×30

Hollow Hold

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

Hollow Hold

3×30 s

Friday: (odd weeks) Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4×8

Pistol Squat

Set
Reps
Rest time
1
8 +
amrap
100 sec
2
8 +
amrap
100 sec
3
8 +
amrap
100 sec

Pistol Squat

3×8+

leg press

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

leg press

4×10

Calf Raise

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

Calf Raise

4×15

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

bulgarian split squat

3×8

Weighted Step-Ups

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

Weighted Step-Ups

3×10

Abductor Machine

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

Abductor Machine

3×5+

Friday: (even weeks) Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

squat

4×8

Pistol Squat

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Pistol Squat

3×10+

Hamstring Curl on Ball

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Hamstring Curl on Ball

4×15

reverse lunges

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

reverse lunges

3×10

calf raise

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

calf raise

3×15

Abductor Machine

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

Abductor Machine

3×5+

Adductor Machine

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

Adductor Machine

3×10

Sprint 2 (weeks 1-4)

Sprints

Set
Time
Rest time
1
40 sec
90 sec
2
40 sec
90 sec
3
40 sec
90 sec
4
40 sec
90 sec
5
40 sec
90 sec
6
40 sec
90 sec
7
40 sec
90 sec
8
40 sec
90 sec
9
40 sec
90 sec
10
40 sec
90 sec

Sprints

10×40 s

Sprints 2 (weeks 5-8)

Sprints

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
60 sec
4
60 sec
60 sec
5
60 sec
60 sec
6
60 sec
60 sec
7
60 sec
60 sec
8
60 sec
60 sec
9
60 sec
60 sec
10
60 sec
60 sec

Sprints

10×60 s

Saturday (odd weeks): Chest/Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec

bench press

4×8

Dips

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Dips

4×10+

Pushups

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec

Pushups

3×10+

tricep pushdown

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

tricep pushdown

4×10

Chest Cable (high, mid, lower)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Chest Cable (high, mid, lower)

3×8

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Chest Press

3×8

triceps kickback

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

triceps kickback

3×10

Crow Pose

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

Crow Pose

4×30 s

Saturday: (even weeks) Chest/ Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

bench press

4×8

triceps extension

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

triceps extension

3×10

Midline cable crossover

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

Midline cable crossover

3×10

incline bench press

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

incline bench press

3×10

Dips

Set
Reps
Rest time
1
10 +
amrap
60 sec
2
10 +
amrap
60 sec
3
10 +
amrap
60 sec
4
10 +
amrap
60 sec

Dips

4×10+

tricep pushdown (single arm)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

tricep pushdown (single arm)

4×8

Crow Pose

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

Crow Pose

4×30 s

Abs 3

Candlestick Roll

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Candlestick Roll

3×10

Hanging leg march

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

Hanging leg march

3×30 s

Weighted Leg March

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

Weighted Leg March

3×15

Hollow Hold

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

Hollow Hold

3×30 s

Jump rope x10 min or 25 burpees (2)

Jump Rope or Burpee

Set
Reps
Rest time
1
10
100 sec

Jump Rope or Burpee

1×10

Sunday: Calisthenics Practice

Assisted Pullups

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

Assisted Pullups

4×10+

Negative Pullups

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

Negative Pullups

4×30 s

L Sit (wall/foot supported)

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

L Sit (wall/foot supported)

3×30 s

L sits single leg

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

L sits single leg

4×10

L sit tucked knees

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

L sit tucked knees

3×10

Wall Handstand

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

Wall Handstand

4×30 s

Single Leg Wall Handstand Progression

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Single Leg Wall Handstand Progression

4×10

Crow Pose

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

Crow Pose

4×30 s

Pike Walk

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
100 sec

Pike Walk

4×10

Weighted Leg March

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

Weighted Leg March

3×10

Hollow Hold

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

Hollow Hold

4×30 s