25d ago (edited) in OTHERS
Just get these 2 things down, and you'll be jacked in no time
getting jacked at home really is NOT HARD anymore.
follow this workout and this diet plan:
Upper body:
- Decline push ups. 3x failure
- Push ups 3x failure
- Decline push ups 3x failure
- Stairs Wide pull ups 3x 6
- Stairs Chin ups 3x 6
- L-sit hold- 2x failure
8-12 reps x2-3
Lower body:
- Split squat
- Close feet Triple pulse squats
- Goblet squat
- Wall sit 30-45 sec
- One leg hops 2x 30 (each side)
- Jump lunges
- Jump squats
DIET:
- calculate your maintenance calories: https://www.calculator.net/calorie-calculator.html
Need to gain weight? Add 400
Need to slowly gain weight while staying lean? Add 250
Need to slowly lose weight? Subtract 250 + extra protein
Need to lose weight? Subtract 400 + extra protein
PROTEIN RULE: 1g per pound of bodyweight (200lbs=200g)
BOOM that's it ladies and gentlemen. Nothing revolutionary, but everything necessary.
That was it!
- Noah
8
5 comments
Just get these 2 things down, and you'll be jacked in no time
skool.com/caliversity
Everything you need to know about getting JACKED with Calisthenics - At your fingertips
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