Welcome To The Calisthenics Program!

The calisthenics program is a comprehensive routine designed for beginner to intermediate trainees. 

Weekly Schedule

The workout should be performed 3x a week, with at least one rest day in between workout days.

Example of weekly schedule:

Mon: Workout

Tue: Rest

Wed: Workout

Thur: Rest

Fri: Rest

Sat: Workout

Sun: Rest

You can do skill work or practice other sports on rest days, no need to be a couch potato on rest days.

Rest periods

• Rest 90 sec between compound exercise (the whole first part of the workout + strength skills)
• Rest 60 second between each isolation exercise (the exercises in the core and isolation section of the workout)

That way you get 3-4 minutes of rest between compound exercises and 2-3 minutes of rest between isolation exercises.

Progressions

Progressions are a way of progressive overloading, by adjusting the difficulty of the exercise. 

How to use progression:

• Pick a progression in which you can at least perform 3 sets of 5 reps on your first session.
• Move on to a harder progression when you can perform 10 reps more and can perform 3 sets of 5 reps of the next progression. 

Reps in reserve (RIR) 

Reps in reserve (RIR) is a concept used to gauge the intensity of an exercise. 

If you stop a set and feel you could have done two more reps, that’s an RIR of 2.

The notation: RIR = 2,1,0 means you leave 2 reps in reserve on the first set, 1 on the second and go to failure on the third and final set (ie. 0 reps in reserve)

If you have any other doubts or questions check out the FAQ.