Thread: 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

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.

Originally Posted by GrouchyUSMC

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

Originally Posted by czulsk

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.

Originally Posted by GrouchyUSMC

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.

Originally Posted by BeginnerGainz

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.