Workout Routine

Free

Calisthenics Portable / 2023 Q3

by xemendy

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Starting TM is 90% of 1RM.

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

Workouts

Push

Pike PSU

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

Pike PSU

3×5

Push Ups

Set
Reps
Rest time
1
7
90 sec
2
7
90 sec
3
7
90 sec

Push Ups

3×7

Squat

Set
Reps
Rest time
1
8
90 sec
2
8
90 sec
3
8
90 sec

Squat

3×8

Pull

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5