Workout Routine

Free

Calisthenics Upper 5/3/1 Lower

by ketakeem

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Early intermediate hybrid 5 days a week program.

Starting TM is 90% of 1RM.

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

Workouts

W1 Legs (Squat)

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×5+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec
5
–
–
8 +
amrap
100 sec

leg curl

5×8+

Cable Pullthrough

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

Cable Pullthrough

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W1 Upper (Pull)

pullup

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

pullup

4×6

dip

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

dip

3×6

Ring Rows

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

Ring Rows

3×12

Ring Face Pulls

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

Ring Face Pulls

3×12

push-ups

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12 +
amrap
100 sec

push-ups

3×12+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

lateral raise

3×14

W1 Legs (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% TM
90 lbs
5
100 sec
2
75% TM
100 lbs
5
100 sec
3
85% TM
115 lbs
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×5+

Paused Squats

Set
Intensity
Weight
Reps
Rest time
1
60% TM
80 lbs
6
100 sec
2
60% TM
80 lbs
6
100 sec
3
60% TM
80 lbs
6
100 sec

* Training Max (TM) percentage is based on your squat TM.

Paused Squats

3×6

leg extension

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

leg extension

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W1 Upper (Push)

Pseudo Planche Push-ups

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec
4
8
100 sec

Pseudo Planche Push-ups

4×8

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
180 sec
2
–
–
7
180 sec
3
–
–
7
180 sec

chinup

3×7

Pike Pushup

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

Pike Pushup

3×10

single arm row

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

single arm row

3×10

tricep pushdown

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

tricep pushdown

3×10+

fly

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

fly

2×15

cable lateral raise

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

cable lateral raise

2×15

W1 Core

Back Lever Holds

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

Back Lever Holds

3×10 s

Back Lever Reps

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

Back Lever Reps

3×4

Hanging Leg Raise Hold

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

Hanging Leg Raise Hold

3×15 s

hanging leg raises

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

hanging leg raises

3×15

Hollow Body Hold

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

Hollow Body Hold

3×60 s

Kettlebell March

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

Kettlebell March

3×30

W2 Legs (Squat)

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3×3+

Back Lever Holds

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

Back Lever Holds

3×10 s

Back Lever Reps

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

Back Lever Reps

3×4

leg curl

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

leg curl

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W2 Legs (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
95 lbs
3
100 sec
2
80% TM
110 lbs
3
100 sec
3
90% TM
120 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3×3+

Paused Squats

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
8
100 sec
2
55% TM
75 lbs
8
100 sec
3
55% TM
75 lbs
8
100 sec

* Training Max (TM) percentage is based on your squat TM.

Paused Squats

3×8

leg extension

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

leg extension

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W3 Legs (Squat)

squat

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

squat

3 sets

Back Lever Holds

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

Back Lever Holds

3×10 s

Back Lever Reps

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

Back Lever Reps

3×4

leg curl

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

leg curl

3×8+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W3 Legs (Deadlift)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% TM
100 lbs
5
100 sec
2
85% TM
115 lbs
3
100 sec
3
95% TM
130 lbs
1 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 1, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 5 lbs
Extra 3+ reps, increase TM by 10 lbs

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %

deadlift

3 sets

Paused Squats

Set
Intensity
Weight
Reps
Rest time
1
55% TM
75 lbs
8
100 sec
2
55% TM
75 lbs
8
100 sec
3
55% TM
75 lbs
8
100 sec

Paused Squats

3×8

leg extension

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

leg extension

3×12+

bench press

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

bench press

1×5

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
14
100 sec
2
–
–
14
100 sec
3
–
–
14
100 sec

calf raise

3×14

W4 Tuesday (deload)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

deadlift

3×5+

W4 Friday (deload)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
55 lbs
5
100 sec
2
50% TM
70 lbs
5
100 sec
3
60% TM
80 lbs
5 +
amrap
100 sec

squat

3×5+