IcyROM
Level 2 Valued Member
Hello I am interested in building strength and muscular mass with calisthenics. I have tried various programs but not very good results so I can use help from experienced members. I would like to develop a strong fit and capable body like this video:
I was recommended by other experienced members from the forum to attempt Overcoming Gravity and I am very excited to follow this advice to progress. Here is a routine that I designed from the book:
Monday/Thursday
1) Warm up
2) Handstands (10 min)
3A) Pseudo Planche Pushups 3 x 8-12 reps
3B) Front Lever Rows 3 x 8-12 reps
4A) Pike Push up 3 x 8-12 reps
4B) L sit Pullup 3 x 8-12 reps
5A) Weighted Pistol Squat 3 x 8-12 reps
5B) Ring L sit 60 s total
6) Prehab and stretch
Tuesday/Saturday
1) Warm up
2) Handstands (10 min)
3A) Pseudo Planche Pushups 5 x 3-5 reps
3B) Front Lever Rows 5 x 3-5 reps
4A) Wall HSPU 5 x 3-5 reps
4B) Assisted OACU 5 x 3-5 reps
5A) Weighted Pistol Squat 5 x 3-5 reps
5B) Ring L sit 60 s total
6) Prehab and stretch
Any advice is appreciated and thank you. Bye.
I was recommended by other experienced members from the forum to attempt Overcoming Gravity and I am very excited to follow this advice to progress. Here is a routine that I designed from the book:
Monday/Thursday
1) Warm up
2) Handstands (10 min)
3A) Pseudo Planche Pushups 3 x 8-12 reps
3B) Front Lever Rows 3 x 8-12 reps
4A) Pike Push up 3 x 8-12 reps
4B) L sit Pullup 3 x 8-12 reps
5A) Weighted Pistol Squat 3 x 8-12 reps
5B) Ring L sit 60 s total
6) Prehab and stretch
Tuesday/Saturday
1) Warm up
2) Handstands (10 min)
3A) Pseudo Planche Pushups 5 x 3-5 reps
3B) Front Lever Rows 5 x 3-5 reps
4A) Wall HSPU 5 x 3-5 reps
4B) Assisted OACU 5 x 3-5 reps
5A) Weighted Pistol Squat 5 x 3-5 reps
5B) Ring L sit 60 s total
6) Prehab and stretch
Any advice is appreciated and thank you. Bye.