Simplest 6-Day Calisthenics Routine with 3x Frequency of Legs (or 4 Days and 2x Frequency)

[thecel]

Push and Shoulders. Pull and Legs. Repeat.

Day of Week	Exercises
Monday Wednesday Friday	Horizontal Push Vertical Push Triceps Isolation Chest Isolation Lateral Raise
Tuesday Thursday Saturday	Vertical Pull Squat Horizontal Pull Hamstrings Isolation Biceps Isolation

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Sample Routine

Workout #	Push and Shoulders	Pull and Legs
1st	Straddle Planche Push-Up Deficit Handstand Push-Up Rings Skull-Crusher Rings Fly DB Lu Raise	Rings Pull-Up Deficit 1-Leg Shrimp Squat Rings Body-Row Nordic Curl Rings Biceps Curl
2nd	Decline Archer Rings Push-Up L-Sit Rings Dip Straight-Bar BW Skull-Crusher Rings Fly DB Lu Raise	Rings Archer Pull-Up Deficit 1-Leg Shrimp Squat 1-Arm Rings Heels-on-Ground Inverted Row Nordic Curl Rings Biceps Curl
3rd	Straddle Planche Push-Up Deficit Handstand Push-Up Rings Skull-Crusher Rings Fly DB Lu Raise	Straight-Bar Pull-Up Deficit 1-Leg Shrimp Squat Straight-Bar Body-Row Nordic Curl Straight-Bar BW Biceps Curl

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Alternative: 7-Day Split with Legs 1x Weekly:

Simplest 7-Day Calisthenics Routine

Shoulders, Push+Pull, Shoulders, Push+Pull, Shoulders, Push+Pull, Legs Day of Week Exercises Sunday Lateral Raise Variant Abs Exercises Monday Pull-Up Variant Push-Up Variant Tuesday Lateral Raise Variant Abs Exercises Wednesday Row Variant Shoulder Press Variant (Handstand...

looksmax.org

 

[R@m@]

it works if you have a barbell and weights to load back squats heavy, pistol squats on top of a bench are a better alternative, hill sprints too on a very steep hill

 

[thecel]

bump

 

[thecel]

@Arborist

rate workout plan

 

[dakchuh]

i dont work out my legs

 

[thecel]

bump

 

[thecel]

Why does the 7-day split have 3 reacts yet this has 0?

It’s like .org members only like routines that have sub-maintainence legs volume.

Simplest 7-Day Calisthenics Routine

Shoulders, Push+Pull, Shoulders, Push+Pull, Shoulders, Push+Pull, Legs Day of Week Exercises Sunday Lateral Raise Variant Abs Exercises Monday Pull-Up Variant Push-Up Variant Tuesday Lateral Raise Variant Abs Exercises Wednesday Row Variant Shoulder Press Variant (Handstand...

looksmax.org

 

[thecel]

This is better than the 7-day pootine. Fuckin bump!

 

[thecel]

over

 

[thecel]

never began

 

[thecel]

@the BULL @Myth

 

[Myth]

Copestetics

 

[the BULL]

workout plans are gymtuber scam. just do the main excercises everyday your body will adapt and you can hit more volume

 

[Deleted member 32529]

Anything over 5 days low volume or 3/4 days higher volume is too much for a natty