Reference & Program Guide
Weekly schedule
| Day | Session | Emphasis |
|---|---|---|
| Mon | Upper A | Strength + Hypertrophy |
| Tue | Lower A | Unilateral + Posterior |
| Wed | Rest | Active Recovery / Walk |
| Thu | Upper B | Hypertrophy + Dips & Rows |
| Fri | Lower B | Pistol Squat + Legs |
| Sat | Core | Optional Core / Functional |
| Sun | Rest | Full Recovery |
Home equipment & setup
Pull-Up Bar
Doorway or wall-mounted bar for pull-ups, chin-ups, hanging leg raises, and scapular pulls.
2 × 5kg Plates
Versatile weight plates for deficit push-ups, lateral raises, bicep curls, carries, and twists.
Weighted Belt / Strap
Dip belt or heavy-duty strap to load pull-ups, chin-ups, and Bulgarian split squats.
Floor Space & Chair
Clear floor area plus a sturdy chair or couch for feet-elevated rows, dips, and Bulgarian split squats.
How to progress (Double & leverage progression)
- Double Progression: start at the bottom of the rep range (e.g. 5 reps). Add 1–2 reps/week until reaching the top of range (e.g. 8 reps).
- Once top reps are achieved across all sets, add external load via weighted belt (+2.5–5kg) or plate hold, and reset to the bottom of the rep range.
- Leverage Progression: For bodyweight moves (inverted rows, pike push-ups, pistols), raise feet elevation or reduce assistance before adding weight.
- Tempo Progression: Slow down the eccentric phase (3–5s descent) to increase time under tension before adding external load.
- Deload Every 5 Weeks: Keep exercises and loads the same, cut total sets by ~50%, and stop sets 3–4 reps shy of failure (3–4 RIR).
- Log Every Session: Track your reps and added weight every workout to guarantee progressive overload.
5-Week deload protocol
| Protocol | Guidelines |
|---|---|
| Frequency | Every 5 weeks (range 4–6 depending on fatigue and recovery feedback). |
| Volume Reduction | Keep the exact same exercises and loads, but cut total sets by ~50% (e.g. 2 sets instead of 4). |
| Intensity / Effort | Stop every set 3–4 reps shy of failure (3–4 RIR) rather than pushing to 0–2 RIR. |
| Purpose | Allows connective tissues, joints, and nervous system to adapt while consolidating strength gains. |
Key rules & recovery
- Form First: Calisthenics strength requires clean range of motion. Full dead hang on pull-ups, chest below hands on deficit push-ups.
- Tendon Safety: Nordic and Reverse Nordic curls require slow, controlled eccentric descent. Never drop suddenly.
- Intensity Target: Main strength lifts at 1–2 RIR. Isolation and accessories can be pushed to 0–1 RIR.
- Nutrition: Target a lean surplus gaining ~0.25–0.5% bodyweight per week (~0.13–0.26 kg/wk at 52kg).
- Sleep & Recovery: Aim for 7–9 hours of sleep nightly to support muscular recovery and central nervous system adaptation.
Exercise substitutions
| Prescribed movement | Home substitution |
|---|---|
| Weighted Pull-Up | Banded pull-up, slow eccentric negatives, or inverted row |
| Deficit Push-Up | Standard push-up, feet-elevated push-up, or diamond push-up |
| Feet-Elevated Inverted Row | Floor-level inverted row or sturdy table row |
| Pike Push-Up | Standard pike push-up on floor or wall handstand push-up |
| Weighted Dips | Diamond push-up or chair/bench dips with feet elevated |
| Nordic Hamstring Curl | Band-assisted Nordic curl or single-leg Romanian deadlift |
| Reverse Nordic Curl | Heel-elevated sissy squat or assisted reverse Nordic |
| Pistol Squat | Box-assisted pistol squat, doorframe-assisted pistol, or deep Bulgarian split squat |
| Plate Russian Twist / Lateral | Backpack with books or resistance bands |
Calisthenics glossary
- RIR
- Reps In Reserve — how many reps you could complete before form failure. E.g., 2 RIR means stopping 2 reps before failure.
- Deficit
- Elevating hands or feet on plates/steps to achieve greater range of motion and a deeper muscle stretch.
- Tempo (e.g. 3-1-1-0)
- 3s eccentric lowering, 1s pause at the bottom stretch, 1s concentric lifting, 0s pause at top.
- Nordic Curl
- Knee-flexion eccentric movement that builds extreme hamstring strength and bulletproofs knee tendons.
- Reverse Nordic
- Knee-extension eccentric movement that bulletproofs the patellar tendon and builds rectus femoris quadriceps.
- Double Progression
- Progress by increasing reps to the top of the rep range first, then add load and reset to the bottom rep count.
- Deload
- A scheduled 5th-week active recovery phase reducing set volume by ~50% and stopping 3–4 reps shy of failure.
22M · 167 cm · 52 kg · Previously trained · No injuries4-Day Upper/Lower (A/B) + 1 Optional Core Day · 5 training days/week (4 mandatory + 1 optional)Pull-up bar, 2×5kg plates, weighted belt/strap, floor space