Nov 3 in Ask Anyone
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It's a 3x a week weighted calisthenics program
It's a mix of Ian barseagle's and Mathew zlat's program
Primary Pull & Vertical Focus
1. Weighted Pull-Ups: 3 sets x 5-8 reps
2 heavy sets focused on hitting 5-6 reps and 1 set aiming for higher reps (6-8 range). Adding 2.5kg once I hit 8 reps on last set
2. Weighted Rows or Horizontal Ring Rows: 3 sets x 8-10 reps
3. Any back/shoulder accesory movements(recommend some)
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Primary Push & Chest Focus
1. Weighted Dips: 3 sets x 5-8 reps
2 sets focusing on lower reps (5-6) with controlled negatives, then aim for 6-8 reps on the third set. the same progression approach as with pull-ups
2. Incline Push-Ups or Ring Push-Ups: 3 sets x 10-12 reps
3.push/shoulder accesory movement (recommend some)
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Secondary Push/Pull & Core Focus
1. Weighted Pull-Ups: 2 sets x 5-6 reps
2. Weighted Dips: 2 sets x 5-6 reps
3. Accessory work(again pls recommend some)
P.S I don't really train legs bcz I run every other day,do some mobility work on the days
I'm not doing this program as well as core exercises
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