Weights & Calisthenics Program

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This routine is to combine lifting and calisthenics into one. It is one way of doing it and how I like to divide it up. You can be advanced at calisthenics but novice at weightlifting or vice versa.

Notes on core work(abs) and conditioning:

You can do conditioning after or before the workout I recommend HIIT cardio, a 2 mile run or 100 burpees for time. You can also do sprints mixed with push ups etc. I have recommendations for conditioning workouts under the aptly named category ‘Conditioning’. For core work do sit ups, plank progression or leg raises progressions.

Novices : 5×5 with calisthenics

Progressing on weights. When you can do 5 sets of 5 you add 2.5-5lbs for bench and the press. 5-10 lbs for squat and deadlift. If you miss 5 reps on a set for two consecutive workouts then reduce the weight by 10%. If you plateau then on your final set aim for 10 reps at that weight and when you get to 10 reps add double the weight you normally use. If you cannot add any weight between workouts for four weeks or longer then try to add weight every week instead. After 8 weeks move on to the intermediate version.

Pull:

Pull Progression
Weighted Pull and/or High Rep Pull
Curls 3 x 8-12
Row
Deadlift 1×5

For Pull Progression: (choose one)
One arm pull up or chin up progression
Muscle up progression

Weighted Pull: (choose one and do for 5×5)

If you cannot do 10 pull ups or chin ups at bodyweight then skip this section until you can.

Weighted Chin Up
Weighted Pull Up
Weighted Ring Pull Ups
Weighted Ring Chin Ups
Weighted Rope Climb

High Rep Pull:
50-100 Reps of either chin ups, pull ups, ring pull ups, or another equivalent bodyweight pull.

If you cannot do 5 reps at least on the chin up or pull up at bodyweight skip this section. If you can do 10 then do 5 max sets and if you can do 10 or more you can do 50-100.

Row: This can be a barbell row, if you choose the barbell row do it for 5×5 or a front lever row progression

Push:

One arm push up progression
Weighted Dip or Bench* 5×5
Push Hypertrophy 1
Push Hypertrophy 2

Weighted dips done heavy or regular bench (or bench variant)*

All push hypertrophies are done for high reps and 50-200+ total reps.

Push Hypertrophy 1:
Dips (if you cannot do regular parallel bar dips then do dip progressions instead ie starting with bench dips onwards)
Weighed Dips
Ring Dips

Push Hypertrophy 2:
Push Ups or Push Ups variant
Ring Push ups

Press/Squat:

Pistol Squat Progression
Handstand Pushup Progression
Press 5×5
Squat 5×5

Schedule

You do this workout 3 days a week.

Monday – Pull

Tuesday – Rest

Wednesday – Push

Thursday – Rest

Friday – Press/Squat

Sat/Sun – Rest

Intermediate/Advanced Strength Focus

Quick & Dirty Summary on 5/3/1

5/3/1 was originally created by Jim Wendler

The load you will be lifting on the big four (and when I say big four I mean the overhead press, bench press, squat and deadlift) will be based off of 90% of your 1 rep max (1RM). One cycle of 5/3/1 is four weeks with the fourth week being a deload (optional on the first cycle you do). After completing one cycle you add 2.5% to the big four lifts OR 10 lbs to the lower lifts or 5 lbs to the upper lifts.

Week 1:

Reps
5/5/5+ (Note 5+ means as many reps as possible but at least 5)

% of Load (90% of your 1RM)
65/75/85

% of 1RM
59/68/77

Week 2:

Reps
3/3/3+

% of Load (90% of your 1RM)
70/80/90

% of 1RM
63/72/81

Week 3:

Reps
5/3/1+

% of Load (90% of your 1RM)
75/85/95

% of 1RM
68/77/86

Week 4(deload optional on 1st and 2nd cycle)

Reps
5/5/5*

% of Load (90% of your 1RM)
40/50/60

% of 1RM
36/45/54

Your 1 rep max is the most weight you can lift for a single repetition. You don’t need to know it to find it. There are formulas and calculators for it. https://strengthlevel.com/one-rep-max-calculator is one such calculator.

You will need to know 90% of your 1 rep max.

In week one your first set is 5 reps with 65% of 90% of your 1 rep max or 59% of your 1 rep max (because 65% of 90% is 59% (58.5 technically — 65/100 = 0.65. 0.65 x 90 = 59%). Next set is 68% of your 1 rep max for 5 reps and the last set is 5 or more reps at 77% of your 1 rep max. So if your 1RM on bench is 315.

90% of 315 is 283.5 so round down to 283 (not up in this situation)

First set is 5 reps of 167 lbs because 65% of (0.65 x ) 283 is 166.97. Second set is 5 x 192. Last set is 5 (or more) x 218 lbs.

As an example. That describes the base program and progression. There are no plateaus in 5/3/1 and it can be used by both intermediate and advanced lifters indefinitely. However novice lifters would progress better on a linear progression scheme.

Pull:

Pull Progression
Weighted Pull and/or High Rep Pull
Curls 5 x 8-12
Row
Deadlift 5/3/1 Reps

For Pull Progression: (choose one)
One arm pull up or chin up progression
Muscle up progression

Weighted Pull: (choose one and do for 5/3/1 if advanced on weight or 5 x 10-12 otherwise)
Weighted Chin Up
Weighted Pull Up
Weighted Ring Pull Ups
Weighted Ring Chin Ups
Weighted Rope Climb

High Rep Pull:
50-100 Reps of either chin ups, pull ups, ring pull ups, or another equivalent bodyweight pull.

Row: This can be a barbell row, if you choose the barbell row do it for 5 x 8-12 or a front lever row progression

Push:

One arm push up progression
Weighted Dip or Bench* 5/3/1
Push Hypertrophy 1
Push Hypertrophy 2

Weighted dips done heavy or regular bench (or bench variant)*

All push hypertrophies are done for high reps and 50-200+ total reps.

Push Hypertrophy 1:
Dips
Weighed Dips
Ring Dips

Push Hypertrophy 2:
Push Ups or Push Ups variant
Ring Push ups

Press/Squat:

Pistol Squat Progression
Handstand Pushup Progression
Press 5/3/1
Squat 5/3/1

Schedule

You do this workout 3 days a week.

Monday – Pull

Tuesday – Rest

Wednesday – Push

Thursday – Rest

Friday – Press/Squat

Sat/Sun – Rest

Note: there are accessories to 5/3/1 you can include in here. But I recommend FSL (ie you do use the weight from your first training set after your 5/3/1 reps for 3-4 sets of 5-8 reps). You can alternate between high rep bodyweight movements and weighted ones if desired as well. Or do high rep bodyweight work unweighted after the 5/3/1 sets with them weighted.

Intermediate/Advanced Hypertrophy Focus

The template for this is:

Push (Bench/Press)
Pull (Deadlift/Biceps/Back)
Legs (Squat)
Push (Push up/Dip)
Pull (Chin ups)
Legs (Pistol Squat)

6 days a week.

Push (Bench/Press):

Bench Press or Variant 3-4 x 8-12

Shoulder Press or variant 3-4 x 8-12

Lateral Raises 3-4 x 8-12

Incline Flyes 3-4 x 8-12

Skullcrusher 3-4 x 8-12
Tricep Pressdowns 3-4 x 8-12

Pull (Deadlift/Biceps/Back):

Deadlift 3×3
Barbell Curl 3-4 x 8-12
Incline Curl 3-4 x 8-12
Barbell Row or Seated Cable Row 3-4 x 8-12
Shrugs 3-4 x 8-12

Legs (Squat):

Squat or Squat variant or Leg Press 3-4 x 8-12
Dumbbell Lunges 3-4 x 8-12
Hamstring Curls 3-4 x 8-12
Leg Curls 3-4 x 8-12

Push (Push up/Dip):

One Arm Pushup Progression
Handstand Pushup Progression
Weighted Dip or Dip variant(Ring Dips) 3 x 8-12 or 100-200 total Dips @ bodyweight
Pushups 200-300 total reps (weighted push ups can be employed but can be difficult to do)

Pull (Chin ups):

One arm chin up progression or muscle up progression
Weighted chin up(or pull up) or 75-100 reps at bodyweight. Ring pull ups or chin ups can be employed.
Front lever rows

Legs (Pistol Squat):

Pistol squat progression or weighted pistol squat
Hill sprints
Bridge progression
300-500 bodyweight squats

Reference for Progressions

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