# Weighted Calisthenics

## Upper

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold

### Strength Work

- 3 × 5-8 Pull-Up
- 3 × 5-8 Dip (Parallel Bar)
- 3 × 5-12 Row (Wide)
- 3 × 5-10 Pike Push-Up
- 2 × 5-8 Planche Lean Hold


## Lower and Abs

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- 4 × 3-5 Squat - Barbell
- 4 × 3-5 Deadlift - Barbell
- 3 × 0 Calf Raise - Machine
- **Core Triplet · 3 rounds**
  - 10-30s Ab Wheel Rollout (Kneeling)
  - 10-30s Copenhagen Plank
  - 8-12 Reverse Hyperextension - Bench