# UL/PPL calisthenics 

My very own routine 

## Upper body

Push-Up · Hanging Knee Raise · Pike Push-Up · Close Grip Chin-Up · Dead Hang · Dip (Triceps) · Pull-Up (Mixed Grip) · Pull-Up (Wide-Grip Behind The Neck) · Pull-Up · Scapular Pull-Up

### Workout

- 2 × 3-5 Push-Up
- 2 × 5-8 Hanging Knee Raise
- 2 × 2-4 Pike Push-Up
- 2 × 5-8 Close Grip Chin-Up - Pull Up Bar
- 2 × 15-30 Dead Hang
- 2 × 6-10 Dip (Triceps)
- 2 × 5-8 Pull-Up (Mixed Grip)
- 2 × 3-5 Pull-Up (Wide-Grip Behind The Neck)
- 2 × 5-8 Pull-Up
- 2 × 5-8 Scapular Pull-Up


## Lower body


## Push


## Pull

Biceps Stretch · Upper Back Stretch · Lat Wall Stretch · Scapular Pull-Up · Hang (Arch) · Pull-Up · Chin-Up · Close Grip Chin-Up · Pull-Up (Mixed Grip)

### Workout


### Warm up

- 1 × 1 Biceps Stretch
- 1 × 1 Upper Back Stretch
- 1 × 1 Lat Wall Stretch

### Workout


### Main workout

- 2 × 5-8 Scapular Pull-Up
- 2 × 15-30 Hang (Arch)
- 2 × 5-8 Pull-Up
- 2 × 5-8 Chin-Up
- 2 × 4-6 Close Grip Chin-Up - Pull Up Bar
- 2 × 5-8 Pull-Up (Mixed Grip)


## Legs/core

Calf Stretch · Hamstring Stretch (90/90) · Glute Stretch (Supine) · Lunge Stretch (Kneeling)

### Warm up

- 1 × 0 Calf Stretch - Stair
- 1 × 0 Hamstring Stretch (90/90)
- 1 × 0 Glute Stretch (Supine)
- 1 × 0 Lunge Stretch (Kneeling)