Marc
Level 6 Valued Member
Hello friends of strength,
this is a routine I made up. It is primarily focused towards hypertrophy/strength. Whta are your thoughts?
Day 1: Upper body (I stole this one from Calisthenics Movement: )
-Dips (rings or bar): 3 x max (rest: 3 mins) --> work up to being able to do ~12 reps in each set
-Push up variation: 3 x max (rest: 1.5 mins) --> work up to being able to do ~20 reps in each set
-Pull up variation: same as dips
-BW row variation: same as push ups
Note on tempo for pressing moves:
1st sets each: 2down-x-2up-x
2nd sets each: 2down-2-x-x
3rd sets each: 1down-x-x-x
Note on tempo for pulling moves:
1st sets each: 2up-x-2down-x
2nd sets each: x-2-2down-x
3rd sets each: x-x-1down-x
Day 2: Legs, abs, conditioning
-Kettlebell front squats: use Prilepin´s chart to determine intensity and volume; do whatever you´re up to that day (rest: 1-5 minutes, depending on intensity)
-Swings (1H or 2H) or Snatch: 100 reps at an ~70-80% perceived effort
-Hanging leg raise: 2-3 x max (rest: ~2 mins)
Day 4: off
Day 5: Whole body
-Ring muscle up: work up to 5x5 (rest: 2-4 mins)
-Ring skin the cat (hold horizontals for a 5´count): work up to 3x5 (rest: 2-4 mins)
-Pistol squat: work up to 3x10/leg (rest: 2-4 mins)
Optional:
-Ring triceps extension/close push up: 2-3 x max supersetted with ring biceps curs: 2-3 x max (rest: ~2 mins)
Day 5: off
Day 6: start over with day 1
this is a routine I made up. It is primarily focused towards hypertrophy/strength. Whta are your thoughts?
Day 1: Upper body (I stole this one from Calisthenics Movement: )
-Dips (rings or bar): 3 x max (rest: 3 mins) --> work up to being able to do ~12 reps in each set
-Push up variation: 3 x max (rest: 1.5 mins) --> work up to being able to do ~20 reps in each set
-Pull up variation: same as dips
-BW row variation: same as push ups
Note on tempo for pressing moves:
1st sets each: 2down-x-2up-x
2nd sets each: 2down-2-x-x
3rd sets each: 1down-x-x-x
Note on tempo for pulling moves:
1st sets each: 2up-x-2down-x
2nd sets each: x-2-2down-x
3rd sets each: x-x-1down-x
Day 2: Legs, abs, conditioning
-Kettlebell front squats: use Prilepin´s chart to determine intensity and volume; do whatever you´re up to that day (rest: 1-5 minutes, depending on intensity)
-Swings (1H or 2H) or Snatch: 100 reps at an ~70-80% perceived effort
-Hanging leg raise: 2-3 x max (rest: ~2 mins)
Day 4: off
Day 5: Whole body
-Ring muscle up: work up to 5x5 (rest: 2-4 mins)
-Ring skin the cat (hold horizontals for a 5´count): work up to 3x5 (rest: 2-4 mins)
-Pistol squat: work up to 3x10/leg (rest: 2-4 mins)
Optional:
-Ring triceps extension/close push up: 2-3 x max supersetted with ring biceps curs: 2-3 x max (rest: ~2 mins)
Day 5: off
Day 6: start over with day 1
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