bmansfield
New member
Hi guys, I created myself a weighted calisthenics routine specifically for my goals. I'd like to get feedback on it.
My goals are mainly handstands and splits and just get stronger in general, but I do want to build a bit more size on me.
Here is my workout routine:
What do you guys think?
Thank you!
My goals are mainly handstands and splits and just get stronger in general, but I do want to build a bit more size on me.
Here is my workout routine:
Alternate between Workout A and B. (Sunday, Tuesday and Thursday)
On rest days do Workout C. (Except for Saturday – Full Rest)
Workout A:
- 5x5 Squats
- 5x5 Weighted Pull Ups (Last set is AMRAP)
- 5x5 Weighted Dips (Last set is AMRAP)
- Handstand Balance Drills
- 15 Minutes of Full Body Stretch
Workout B:
- 5x5 Deadlifts
- 3x5 Overhead Press
- 5x5 Weighted Pull Ups (Last set is AMRAP)
- Handstand Balance Drills
- Some Core Exercises
- 15 Minutes of Full Body Stretch
Workout C:
- 15 Minutes of Aerobic Activity. (Walk, Run or Cycling)
- Up to 60 Minutes of Full Body Flexibility and Mobility.
AMRAP is the abbreviation of As Many Reps As Possible.
Between each set rest between 2 to 4 minutes.
If you on the last set (AMRAP) you hit 7 reps, increase the weight by 1.25kg or 2.5kg, if you hit below 5 reps decrease the weight by 1.25kg or 2.5kg.
Week 5 is Deload.
What do you guys think?
Thank you!