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PROG SPLIT Gym X Calisthenics - EnG

The document outlines a weekly training program that combines calisthenics and gym exercises focused on developing strength and technique, particularly in planche holds and presses. Each session includes specific sets, exercises, repetitions, and rest periods, with designated rest days. The program is structured over seven days, alternating between calisthenics and gym workouts to enhance overall fitness and skill.

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651 views3 pages

PROG SPLIT Gym X Calisthenics - EnG

The document outlines a weekly training program that combines calisthenics and gym exercises focused on developing strength and technique, particularly in planche holds and presses. Each session includes specific sets, exercises, repetitions, and rest periods, with designated rest days. The program is structured over seven days, alternating between calisthenics and gym workouts to enhance overall fitness and skill.

Uploaded by

aayusandeept.6c
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MY PROGRAM SPLIT

CALISTHENICS x GYM
OVER A WEEK

SESSION DAY 1 - (PLANCHE HOLD & PRESS


SETS EXERCISE REP/SEC REST

CALISTHENICS PART

3 ATTEMPTS PLANCHE OR COMBOS / 3-5 min

5-8 PLANCHE MAX HOLD TO PRESS 10-20s 3-5 min

5-8 MAX PLANCHE PRESS 4-8r 3-5 min

2 LEAN PLANCHE ELEVATED 5-10r 2-3 min

SESSION DAY 2 - (PLANCHE PRESS + DELT LAT


SETS EXERCISE REP/SEC REST

CALISTHENICS PART

3 ATTEMPTS PLANCHE OR COMBOS / 3-5 min

5 MAX WEIGHTED PLANCHE PRESS 5-10r 3-5 min

5 MAX PLANCHE PRESS 5-10r 3-5 min

3 PLANCHE MAX HOLD TO PRESS 5-10s 2-3 min


GYM PART

3 MILITARY PRESS SMITH MACHINE 6-10r 4 min

3 DUMBBELL LATERAL RAISES 10-15r 3 min

2 PRONATED FRONTAL RAISES 10-15r 2 min


DAY 3 - (REST

SESSION DAY 4 - (MALTESE + BICEPS & DELT ANT


SETS EXERCISE REP/SEC REST

CALISTHENICS PART

3 MALTESE PRESS 1-3r 3-5 min

5 PLANCHE SUPI MAX HOLD 8-15s 3-5 min

5 MALTESE ELEVATOR/HOLD 3-5s 3-5 min

3 LEAN PLANCHE ELEVATED 10-20s 2-3 min


GYM PART

3 PSEUDO PUSH UPS SMITH MACHINE 6-10r 4 min

3 SUPINATED FRONTAL RAISES 10-15r 3 min

2 BICEPS CURL + FOREARMS CURL 10-15r 2 min

DAY 5 - (REST
SESSION DAY 6 - (PLANCHE PUSH UPS + PUSH
SETS EXERCISE REP/SEC REST

CALISTHENICS PART

3 ATTEMPTS PLANCHE OR COMBOS / 3-5 min

5 MAX PLANCHE PUSH UPS TO PRESS 5-10r 3-5 min

5 MAX PLANCHE PUSH UPS/DEEP 5-10r 3-5 min

3 90° PUSH UPS 5-10s 2-3 min


GYM PART

3 CHEST PRESS MACHINE 6-10r 4 min

3 CHEST FLYES CABLE 10-15r 3 min

2 TRICEPS EXTENSION 15-20r 2 min

SESSION DAY 7 - (PLANCHE TECHNIQUE + BACK


SETS EXERCISE REP/SEC REST

CALISTHENICS PART

5 MAX PLANCHE PRESS 6-12r 3-5 min

5 NEGATIVE TO PLANCHE MAX HOLD 10-20s 3 min

5 PLANCHE SUPINATED ELASTIC 8-15s 3 min

1 HANDSTAND PUSH UPS + PULL UPS 20-30r /


GYM PART

3 LAT PULL DOWN 6-10r 4 min

3 HORIZONTAL ROW 10-15r 3 min

2 LAT PULL OVER 10-15r 2 min

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