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.