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.

push pull splits : the best

Ive been on and off push pull splits for near a decade. I consistently make my best gains with them until i decide to sabotage and derail a good thing. It's real simple.

Day1: presses, squats

Day2: pulls, hamstrings or deadlifts

Day3: off

Day4: off or repeat

Add a brief conditioning session after each workout. Baby, youve got a stew. Conditioning as a separate day feels kind of wasted. Not because theyre not useful, but because im warmed and ready to go by the time theyre over. Id rather start in a hole and go from there.

Post workout, accessories can be linked in during the day. For press this is triceps, shoulders, and quads. For pull, this is biceps, shoulders, lats, and hams. Isometrics and abs can be any day. Ez.

Example

Push1

Ring dips rest pause x 3

Step ups x 9 (one set per rest pause)

Condition

...After, sets of

Bw tri extensions, different grips

Ring extensions

Band shoulders

Abs

Reverse lunge

Iso

Pull1

Ring rows rest pause x3

Hamstrings x 9 (one set per rest pause)

Condition 

...after, sets of

One leg rdl

Bw pullups, different grips

Ring curls

Abs

Iso

Push2

Ring pushups rest pause x3

(Same as push1)

Pull2

Ring pullups rest pause x3

(Same as pull1)

Other variables:

Switch push or pull movements if bored

Switch progression schemes periodically (ex: clusters, top sets and backoff)

Conditioning changes every session

Off means off

Recovery, fasting, walks, and god damn suction cups.