# 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 × Support Progression _(progression — pick your level)_

### Strength Work

- 1 × Pullup Progression _(progression — pick your level)_
- 1 × Dip Progression _(progression — pick your level)_
- 1 × Row Progression _(progression — pick your level)_
- 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

- 1 × Squat Progression _(progression — pick your level)_
- 1 × Hinge Progression _(progression — pick your level)_
- 3 × 0 Calf Raise - Machine
- **Core Triplet · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - Extension Progression