Sunday, January 3, 2021

power calisthenics 2 x electric boogaloo

Found a full body split works great with this template, but as an added bonus splitting movements into planes per day.


Who does this workout work for?

  • Goal is to train for general strength and hypertrophy (not maximal in either respect).
  • Mobility and joint health.
  • Enjoy working the same muscle groups with a high frequency.


What equipment is needed?

  • Any type of suspension trainer would be great (rings, trx knockoffs, homemade trainers).
  • Pullup bar. This can be nixed if you have a suspension trainer that hangs high enough.
  • Dip bar.
  • Cinder blocks and a chair. Use cement to anchor the chair when doing jump bulgarian split squats.


What happens when I can do too many reps on the hardest variation? I don't want to train for endurance!

Hey! This is a great problem to have! If you get to the point where you are knocking out 15-20 rep sets on the hardest bodyweight variation of an exercise, then you have a few options:

  • Add weight to the current exercise (conversely, add a 5lb vest and do the same workout).
  • Decrease the stability of the current exercise.
  • Add a new (harder) variation before the one you have mastered.


2 week mesocycle

Week1

Monday

Morning - Dip variations | Row variations | Bulgarian split squat variations

Afternoon (optional) - Conditioning

Diet: High protein and high calorie. Get in as much quality food as possible.


Tuesday: OFF

Diet: Fast until 5-8p. 


Wednesday:  

Morning - Pullup variations | Pushup variations | Bulgarian split squat variations

Afternoon (optional) - Conditioning

Diet: High protein and high calorie. Get in as much quality food as possible.


Thursday: OFF

Diet: Fast until 5-8p. 


Friday: Same as Monday


Saturday: OFF

Don't worry about diet, just don't be a weekend asshole.


Sunday:

Morning or afternoon - fuckin whatever man. Play. Do whatever feels right.

  • Landmine push presses
  • Sandbag pendlay rows
  • Landmine lateral raises
  • Tris and bi's
  • Yoke walk
  • Farmers walk  

Don't worry about diet, just don't be a weekend asshole.


Week2

Monday: OFF

Diet: Fast until 5-8p. 



Tuesday: 

Morning - Pullup variations | Pushup variations | Bulgarian split squat variations

Afternoon (optional) - Conditioning

Diet: High protein and high calorie. Get in as much quality food as possible.


Wednesday:  OFF

Diet: Fast until 5-8p. 


Thursday: 

Morning - Dip variations | Row variations | Bulgarian split squat variations

Afternoon (optional) - Conditioning

Diet: High protein and high calorie. Get in as much quality food as possible.


Friday: OFF

Diet: Fast until 5-8p. 


Saturday: Morning or afternoon - fuckin whatever man. Play. Do whatever feels right.

  • Landmine push presses
  • Sandbag pendlay rows
  • Landmine lateral raises
  • Tris and bi's
  • Yoke walk
  • Farmers walk  

Don't worry about diet, just don't be a weekend asshole.


Sunday:OFF

Don't worry about diet, just don't be a weekend asshole.


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