ominion
mental gymnastix
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How I Achieved a Chad Physique Naturally (Calisthenics Edition)
Full Weekly Routine
Progression Tips
- Increase reps weekly or reduce rest time by 5–10 seconds
- Prioritize strict form and full range of motion
- Use rings, resistance bands, and pull-up bars for variety
- Fuel your body, stay consistent, and embrace the grind
Become the Chad. Naturally.
Full Weekly Routine
Warm-Up: Dynamic stretches & mobility drills (5–10 min)
Push Movements:
- Standard Push-Ups — 4 × 8–12
- Incline Push-Ups — 4 × 10–14
- Pseudo Planche Push-Ups — 4 × 8–12
- Dips (parallel bars) — 4 × 8–12
Pull Movements:
- Pull-Ups (overhand grip) — 4 × 8–12
- Chin-Ups (underhand/hammer grip) — 4 × 10–14
- Inverted Rows — 4 × 8–12
- Towel Curls — 4 × 8–12
Push Movements:
- Standard Push-Ups — 4 × 8–12
- Incline Push-Ups — 4 × 10–14
- Pseudo Planche Push-Ups — 4 × 8–12
- Dips (parallel bars) — 4 × 8–12
Pull Movements:
- Pull-Ups (overhand grip) — 4 × 8–12
- Chin-Ups (underhand/hammer grip) — 4 × 10–14
- Inverted Rows — 4 × 8–12
- Towel Curls — 4 × 8–12
Warm-Up: Bodyweight squats + hip circles (5 min)
- Bodyweight Squats — 4 × 10–14
- Jump Squats — 3 × 8–12
- Bulgarian Split Squats — 3 × 10–14 (each leg)
- Single-Leg Glute Bridges — 3 × 10–14 (each leg)
- Standing Calf Raises — 4 × 15–20
Accessories:
- Wall Handstand Shrugs — 3 × 10–14
- Wrist Extensions (band or light weight) — 4 × 10–14
- Neck Flexion/Extension — 2 × 15 (each direction)
- Superman Holds — 3 × 30 sec
- Bodyweight Squats — 4 × 10–14
- Jump Squats — 3 × 8–12
- Bulgarian Split Squats — 3 × 10–14 (each leg)
- Single-Leg Glute Bridges — 3 × 10–14 (each leg)
- Standing Calf Raises — 4 × 15–20
Accessories:
- Wall Handstand Shrugs — 3 × 10–14
- Wrist Extensions (band or light weight) — 4 × 10–14
- Neck Flexion/Extension — 2 × 15 (each direction)
- Superman Holds — 3 × 30 sec
- Hanging Leg Raises — 4 × 15
- Plank Holds — 3 × 60 sec
- Hollow Body Holds — 3 × 30–60 sec
- Reverse Crunches — 3 × 15
HIIT / Conditioning:
- Sprint Intervals (100–200m) — 5–6 rounds
- Boxing / Shadowboxing — 20–30 min
- Plank Holds — 3 × 60 sec
- Hollow Body Holds — 3 × 30–60 sec
- Reverse Crunches — 3 × 15
HIIT / Conditioning:
- Sprint Intervals (100–200m) — 5–6 rounds
- Boxing / Shadowboxing — 20–30 min
- Decline Push-Ups — 4 × 8–12
- Ring/Bench Dips — 4 × 8–12
- Wall-Assisted Handstand Push-Ups — 2 × 8–12
- Archer Pull-Ups — 4 × 6–8 (per side)
- Wide-Grip Pull-Ups — 4 × 6–10
- Towel Rows — 4 × 8–12
- Ring/Bench Dips — 4 × 8–12
- Wall-Assisted Handstand Push-Ups — 2 × 8–12
- Archer Pull-Ups — 4 × 6–8 (per side)
- Wide-Grip Pull-Ups — 4 × 6–10
- Towel Rows — 4 × 8–12
- Pistol Squats (assisted if needed) — 3 × 5–8 (each leg)
- Nordic Hamstring Curls — 3 × 6–10
- Single-Leg Glute Bridges — 3 × 10–14
- Single-Leg Calf Raises — 4 × 12–15
Accessories:
- Handstand Shrugs — 3 × 10–14
- Isometric Wrist Holds — 3 × 30 sec
- Neck Side-Flexion — 2 × 15 (each side)
- Superman Back Extensions — 3 × 10–12
- Nordic Hamstring Curls — 3 × 6–10
- Single-Leg Glute Bridges — 3 × 10–14
- Single-Leg Calf Raises — 4 × 12–15
Accessories:
- Handstand Shrugs — 3 × 10–14
- Isometric Wrist Holds — 3 × 30 sec
- Neck Side-Flexion — 2 × 15 (each side)
- Superman Back Extensions — 3 × 10–12
- Shadowboxing or Technical Drills — 20–30 min
- Heavy Bag Rounds — 5 × 2 min (1 min rest)
- Heavy Bag Rounds — 5 × 2 min (1 min rest)
- Foam Rolling & Stretching — 10–15 min
- Light Walk or Hike — 30–60 min
- Sauna / Yoga / Chill Day (optional)
- Light Walk or Hike — 30–60 min
- Sauna / Yoga / Chill Day (optional)
Progression Tips
- Increase reps weekly or reduce rest time by 5–10 seconds
- Prioritize strict form and full range of motion
- Use rings, resistance bands, and pull-up bars for variety
- Fuel your body, stay consistent, and embrace the grind
Become the Chad. Naturally.
