Gym workout - Calisthenics +
Weightlifting
Db = dumbbells
Bw = Bodyweight
CHEST/TRICEP WORKOUT
(with weekly alternation):
Generally more set rest for the weight part
(Approx. around 30-90 s vs 2-4 minutes)
Workout 1:
1. Bench / Close grip bench press: 3-5 sets x 5 reps
2. Dumbbell Chest Press: 2-3 sets x 6-8 reps
3. Incline Bench Press: 3-5 sets x 6-8 reps
Bodyweight variations (3x 8-20 reps and higher intensity):
4. Single bar dips
5. Triceps extension push ups
6. Bodyweight Dips
Workout 2:
1. Weighted Dips: 2 sets x 10 reps (+ 5kg), 2 sets x 5 reps (+ 10 kg), 2 sets x 3 reps
(+ 14 kg)
2. Dumbbell Chest Press: 3 sets x 6-8 reps
3. Incline Bench Press: 5 sets x 6-8 reps
4. Skullcrushers: 3 sets x 6-8 reps
Bodyweight variations (higher reps & intensity 3 x 8-20 reps):
5. Triceps bar extensions
6. Single bar dips
7. Triceps extension push ups
LEGS & SHOULDERS WORKOUT:
Legs:
Weighted Squats/ Pistols: 2 sets x 6-8 reps ; 2 sets x 5 reps
Weighted Lunges: 2 sets x 6-8 reps ; 2 sets x 5 reps
Weighted calf raises(single/both legs): 3-4 sets x 8-12 reps
Reverse raises: tibialis anterior (bw/weighted): 3-4 sets x 8-12 reps
Weighted seated raises: 3 sets x 8-12 reps
Shoulders:
6. Seated dumbbell(db) raises: 2 sets x 6-8 reps ; 2 sets x 5 reps
7. Db front raises: 3 sets x 6-8 reps
8. Db lateral raises: 3 sets x 6-8 reps
9. Db posterior raises: 3 sets x 6-8 reps
Bodyweight variations:
Single leg variations/additional weight optional whenever Basics are mastered and
more resistance is desired
(Set Rest 60-90s)
Bodyweight squats: 3 sets x 10-30 reps
Standing Calf Raises: 3 sets x 15-20 reps
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Gym workout - Calisthenics +
Weightlifting
Reverse Raises: 3-5 sets x 10-15 reps
Hops: 3 sets "max reps" until intensity/form is lost
Gym workout - Calisthenics +
Weightlifting
BACK & BICEPS WORKOUT
Workout 1:
(alternating workouts):
3-5 minute rest for the heavy sets and 30s-2 min for the bodyweight part
Deadlifts: 3-5 sets 4-6 reps
Weighted Pull Ups: 3 sets x 6 reps + 3 sets x 4 reps
Pendlay/Bent-Over Rows: 3 sets x 6 reps
Cable straight arm pulldown: 3 sets x 6-8 reps
Pull ups (pronated): 3 sets x 10-15 reps
Inverted Rows: 3 sets x 10-15 reps
Workout 2:
Generally kept rest little longer for the heavy/low rep-sets & less for BW, 30s-2 min
vs 3-5 minutes)
Back / Hyperextensions: 3-5 sets x 8-15 reps
Weighted Chin Ups / Pull ups (switched grip): 3-5 sets x 4-8 reps
Pendlay/Bent-Over rows: 3-5 sets x 6-8 reps
Cable straight arm pulldown: 3 sets x 6-8 reps
Headbangers: 3-5 sets x 8-12 reps
Body Curls: 3-5 sets x 8-12 reps
ABS WORKOUT
Basic routine:
(set rest 30s-2 minutes):
(rest between sets 30s - 2 minutes)
Hanging knee raises: 3-5 sets x 6-12 reps
Flutter kicks: 3-5 sets of 20-60s each (or max)
Hanging diagonal knee raises: 3-5 sets x 5-10 reps (each side)
Jack knives (bent knees): 3-5 sets x 8-15 reps
Plank elbow to knees cross (or straight): 3-5 sets x 5-10 reps
OR, just elbow plank: 3-5 sets of max holds
Advanced routine:
Hanging leg raises: 3-5 sets x 6-12 reps
Dragon flag / flutter kicks: 5 sets of max hold
Hanging diagonal leg raises: 3-5 sets x 5-8 reps (each side)
Jack knives: 3-5 sets x 8-15 reps
Hanging oblique/side raise: 3-5 sets x 4-8 reps (each side)
Plank knees to elbow cross: 3-5 sets x 5-10 reps (each side)
Gym workout - Calisthenics +
Weightlifting
WEIGHT LOSS WORKOUT (CIRCUIT TRAINING):
Basic routine (20-30 s rest between exercises):
1-2 minute Circuit - rest (3-5 Circuits total)
Squats: 10-15 reps
Inverted Rows: 8-15 reps
Mountain Climbers: 30-40 reps
Pushups: 15-20 reps
Seated Leg/Knee Tucks: 10-15 reps
High Knees: 30-40 reps
Elbow Plank: 30-60s hold
Advanced
routine (0 or 10-20s rest between exercises):
1-2 minute rest after each Circuit (4-6 total)
Squat Jumps: 10-15 reps
Spiderman Pushups: 10-15 reps
Pull Ups: 8-12 reps
Mountain Climbers: 30-50 reps
Squats: 15-20 reps
Plank Variation knee to opposite elbow: 10-16 reps
High knees: 30-50 reps
Pike / Shoulder Push Ups: 10-15 reps
Leg Raises: 5-10 reps
SPRINT:
40-60 m full intensity sprints repeated 10 times
Rest time: Enough to keep max intensity in all sprints without losing the form and
speed
Or: decide a work to rest ratio (5, 10, 20 or whatever) and go for that (a ratio of 10:
10s sprint = 100s rest)
Try different set ups for variation (1-3 times a week)
Gym workout - Calisthenics +
Weightlifting
