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  1. #1
    Registered User czulsk's Avatar
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    Looking for calisthenics programs

    Hello all,

    I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics.

    Would this be advisable?

    Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people can easily follow for months.

    Anyone knows any such calisthenics programs that can be follows? I work better with a set schedule instead of winging it. I did saw something for 6 months for beginners and Bar Brothers.

    Thank you,

    czulsk
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  2. #2
    Registered User RyanJLuu's Avatar
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    Originally Posted by czulsk View Post
    Hello all,

    I do some strength training on MWF using Gray Skull LP app.. Twice a week I would like to add some calisthenics.

    Would this be advisable?

    Also, I’ve been wearing the web for calisthenics programs and cannot find anything usable. So many, lifting programs out there people can easily follow for months.

    Anyone knows any such calisthenics programs that can be follows? I work better with a set schedule instead of winging it. I did saw something for 6 months for beginners and Bar Brothers.

    Thank you,

    czulsk
    You can try looking up Daniel Vadnat on youtube. He has decent content.
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  3. #3
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    If you're already using Grey Skull, don't add much more. Throw on a finisher of 100 burpees after your session if you want.
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    Registered User czulsk's Avatar
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    Originally Posted by GrouchyUSMC View Post
    If you're already using Grey Skull, don't add much more. Throw on a finisher of 100 burpees after your session if you want.
    My plan.

    Week 1
    MF: Gray Skull
    T, TH: Calisthenics

    Week 2:
    MF: Calisthenics
    T, TH: Gray Skull

    Week 3
    Repeat week 1

    Week 4
    Repeat week 2

    Alternating weeks like this.

    czulsk
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    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    GrouchyUSMC is offline
    Originally Posted by czulsk View Post
    My plan.

    Week 1
    MF: Gray Skull
    T, TH: Calisthenics

    Week 2:
    MF: Calisthenics
    T, TH: Gray Skull

    Week 3
    Repeat week 1

    Week 4
    Repeat week 2

    Alternating weeks like this.

    czulsk
    What are your goals? Because that's not a plan, just a suggestion.
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  6. #6
    Registered User czulsk's Avatar
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    czulsk is offline
    Originally Posted by GrouchyUSMC View Post
    What are your goals? Because that's not a plan, just a suggestion.

    Originally, I want a hybrid or combine program with lifting and calisthenics. I use lifting to develop the muscles. Calisthenics I want to use to improve form, flexibility and cardio. Currently, I work out at home and use residence bands. Residence bands only can go so much weight. Even when I attached it to a barbell. I am able to stack my bands to go over 300 lbs. I recently, tried squatting with 200 lbs stacked bands. I used two 70 lbs bands and a 60lbs.

    Anyway, I wanted to use the calisthenics to fill in those body weigh gaps.
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  7. #7
    Registered User BeginnerGainz's Avatar
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    BeginnerGainz is offline
    I love calisthenics. Just throw some in as secondary movements.

    On OHP days you could do push ups, for example. On bench days you could do pike pushups, as another example.

    Do them to failure or for a rep goal.
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    Registered User czulsk's Avatar
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    Originally Posted by BeginnerGainz View Post
    I love calisthenics. Just throw some in as secondary movements.

    On OHP days you could do push ups, for example. On bench days you could do pike pushups, as another example.

    Do them to failure or for a rep goal.
    Thanks for the input.

    My 1st month of calisthenics routine looks like this:

    5 chin ups
    30 sec wall sit
    10 chair dips
    8 squats
    8 push ups
    pull ups
    4 leg raises
    decline push ups

    3 sets
    3rd set AMRAP

    For pull ups and chin ups I don't have a bar at the moment. I'm doing lat pull downs with overhand and underhand grips with bands.

    I do a push up monthly challenge. Ex. If today's date is the 10th I will do 20 push ups. If it's the 20th I will do 30 push ups. So each day I will add 1 push up per day and I will break them up into 3 sets.
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