Good morning everyone,
I was hoping for some thoughts on my program please. I would first like to give a bit of background about me and why I am training this way.
I’ve been training in the gym for over 15 years. Over the years I’ve done everything from “German Volume Training” your typical “bro-splits” you see in the magazines. I’ve competed in 1 bodybuilding contest to which I made 3rd place in the middle weight division. I don’t plan to do another one but it was a good experience.
As I get older, I am more concerned with striking a balance if you will. I don’t want to gym to rule my life but I want it to be a part of my life.
Now I don’t train in a commercial gym anymore but train at home. I have been blessed to be able to have a pretty kickass gym filled with plenty of barbells and dumbbells. I also became introduced into the wonderful world of calisthenics thanks to “Convict Conditioning”. As I became more engrossed with the lessons that book taught, I questioned why do I need to lift weights at all. As I love lifting weights however and have access to them, I’m not quite ready to give up the iron just yet.
This is why (through trial and error) I have come up with a balanced routine of calisthenics and weight training. I want to focus on progressive calisthenics and weight training equally. I love them both. I want to share this routine with the other members of this site and see what they think.
So here is what I have come up with.
Day 1 Calisthenics Focused Push A
Dips: 3 sets/ 10 reps
Handstand Holds: 3 sets
Day 2 Weights Focused Pull B
Hex Bar Deadlift: 3 sets/ 5 reps
Day 3 Calisthenics Focused Legs A
Front Levers: 3 sets/ 1 min.
Shrimp Squats: 3 sets/ 10 reps
Day 4 Weights Focused Push B
Barbell Bench Press: 3 sets/ 5 reps
Day 5 Calisthenics Focused Pull A
Towel Pullups: 3 sets/ 10 reps
Wall-walking Bridges: 3 sets/10 reps
Day 6 Weights Focused Legs B
Barbell Front Squats: 3 sets/ 5 reps
This routine is followed over a 2 week period ideally, taking an off day every other day. This means that I’m normally training 3 times a week. The exercises listed above are just my main exercises I’m striving for progressive overload on. They are my “strength-work” if you will. Once I get the prescribed sets and reps, I’ll either try to add reps or add weight respectively.
After my main exercises are done. Then I typically make room for my assistance work. I generally just try to give the rest of my body with higher rep “pump work”. I work through the basic movement patterns (i.e. push, pull, lunge, hinge etc.) to turn it into a full-body workout. So I guess this routine could be summed up as a “Push, Pull, Legs Focused Full-Body Workout” spread over a two-week time span. I try to just have fun with this as this assistance work is just to fill in the gaps. If I’m short on time, I just do my mandatory exercises and call it a day.
I have went through a lot of trial and error to design a routine that eliminates a lot of fluff, focuses on calisthenics and weight training equally, and has plenty of room for recovery. I tried to keep it as simple as possible as I think routines don’t need to be complicated. I have used very rigid routines in the past and find they are hard to stick with if there isn’t room to wiggle.
I would love to hear your guy’s thoughts as I’m pretty proud of what I’ve came up with. If you have any more questions about it or if I didn’t explain something thoroughly, please feel free to comment.