Hello,
5'6, 210lb , 18-20% BF
I am looking for some advice on this routine I created. For background, I have been training for 5-6 years (mostly using weights) and have gotten quite strong and the powerlifting movements (455 S/335 B/520 DL). Moving forward I would really like to get better at calisthenics movements and skills. I use a set of rings for most exercises. I would also like to get better at yoga and general flexibility/mobility. I am inquiring about my program as I'm not super experienced when it comes to learning skills and I am wondering if there is anything I should add/remove from my routine.
(Side note: In my routine outlined down below, appropriate progressions are going to be used. EX. When it says front lever, I'm not jumping right into a front lever i can only hold for a few seconds, I will take the appropriate progressions)
Thanks in advance!
Full body, 3x per week
Yoga done on rest days
Day 1
1
Handstand
3-4 sets
2
Front lever
3-4 sets
3
Archer Pushups
4-6 sets
4
Squat
4-6 sets
5
Bridges
3 sets
6
Pelican curls
3 sets, 5-25
Day 2
1
Back lever
3-4 sets
2
Dips
4-6 sets
3
Weighted Chins
4-6 sets
4
NHC (nordic hamstring curls)
3-4 sets
5
L sit
3 sets
6
Face pulls
3 sets
Day 3
1
Planche
3-4 sets
2
Handstand pushup
4-6 sets
3
Rows
4-6 sets
4
Step-ups
3-4 sets
5
Rollouts
3 sets
6
Tri ext
3 sets
Day 4
1
Back lever
3-4 sets
2
Weighted dips
4-6 sets
3
Weighted chins
4-6 sets
4
Squats
4 sets
5
Bridges
3 sets
6
Face pulls
3 sets
Day 5
1
Handstand
3-4 sets
2
Weighted pushups
4-6 sets
3
Lever rows
4-6 sets
4
NHC
3-4 sets
5
L sit
3 sets
6
curls
3 sets
Day 6
1
Back lever
3-4 sets
2
Dips
4-6 sets
3
Chinups
4-6 sets
4
Sissy squats
3-4 sets
5
Rollouts
3 sets
6
Face pulls
3 sets
5'6, 210lb , 18-20% BF
I am looking for some advice on this routine I created. For background, I have been training for 5-6 years (mostly using weights) and have gotten quite strong and the powerlifting movements (455 S/335 B/520 DL). Moving forward I would really like to get better at calisthenics movements and skills. I use a set of rings for most exercises. I would also like to get better at yoga and general flexibility/mobility. I am inquiring about my program as I'm not super experienced when it comes to learning skills and I am wondering if there is anything I should add/remove from my routine.
(Side note: In my routine outlined down below, appropriate progressions are going to be used. EX. When it says front lever, I'm not jumping right into a front lever i can only hold for a few seconds, I will take the appropriate progressions)
Thanks in advance!
Full body, 3x per week
Yoga done on rest days
Day 1
1
Handstand
3-4 sets
2
Front lever
3-4 sets
3
Archer Pushups
4-6 sets
4
Squat
4-6 sets
5
Bridges
3 sets
6
Pelican curls
3 sets, 5-25
Day 2
1
Back lever
3-4 sets
2
Dips
4-6 sets
3
Weighted Chins
4-6 sets
4
NHC (nordic hamstring curls)
3-4 sets
5
L sit
3 sets
6
Face pulls
3 sets
Day 3
1
Planche
3-4 sets
2
Handstand pushup
4-6 sets
3
Rows
4-6 sets
4
Step-ups
3-4 sets
5
Rollouts
3 sets
6
Tri ext
3 sets
Day 4
1
Back lever
3-4 sets
2
Weighted dips
4-6 sets
3
Weighted chins
4-6 sets
4
Squats
4 sets
5
Bridges
3 sets
6
Face pulls
3 sets
Day 5
1
Handstand
3-4 sets
2
Weighted pushups
4-6 sets
3
Lever rows
4-6 sets
4
NHC
3-4 sets
5
L sit
3 sets
6
curls
3 sets
Day 6
1
Back lever
3-4 sets
2
Dips
4-6 sets
3
Chinups
4-6 sets
4
Sissy squats
3-4 sets
5
Rollouts
3 sets
6
Face pulls
3 sets