Calisthenics Program

Cali 6 Level Warrior Program

Warriors from ancient Greece were practicing calisthenics exercises.

In the early 19th century this exercises became popular again.

Calisthenics exercises rely on the person’s own body weight. There are different levels of
intensity and tempo.

This type of training can also help with body fat reduction and muscle tone.

These skills will be targeted

• Strength

• Coordination

• Flexibility

• Endurance

Exercise difficulty can be varied depending on

• Your experience and strength (beginner, intermediary, and advanced)

• Method of execution

Calisthenics has the following objectives:

• Increase muscle strength

• Increase muscle development

• Increase cognitive performance

• Increase flexibility

• Increase endurance and stamina

• Improve life quality and optimize health

Gravity

Gravity is the main resistance in this type of exercises.

Movements stimulate more than one muscle group, resulting in a complete workout for the
entire body.

Basic exercises are:

• Pull-ups
• Push-ups
• Abs
• Lunges
• Squats

Bodyweight training has high benefits for the body.

Many people believe you cannot build muscle mass just by doing bodyweight training.

However, if we look at gymnasts, we can notice the most aesthetic, shredded bodies.

Bodyweight training is also excellent for reducing the risk of injuries.

—
This type of training builds a strong foundation for your abs and lower back, known as your
core, which can help prevent and ameliorate spine problems.

Exercises used in this type of training involve multiple muscle groups which work in synergy
to create an aesthetic and strong body.

Building a harmonious physique is very easy.

You only need some basic exercises.

The purpose is to maintain optimum muscular intensity, in order to increase strength and
muscle mass.

The given workout has multiple difficulties and should be done 3 to 6 times a week.

Your focus for muscle mass should include the main muscle groups and functional
movement:

• Squats.
• Lunges.
• Push-ups.
• Dips.
• Abs.
• Plank.

A very important aspect is time under tension!

Most people who work out spend 20-25 seconds on a set.

In order to gain muscle mass, the sets should keep the muscles under tension for 40 to 60
seconds, and in some cases for 60 to 80 seconds.

Example of time under tension, or tempo 2-0-X-0:

The first number is the downward phase of the movement, also known as eccentric.

You move down for two seconds.

The second number represents the time in seconds to pause at the lower end of the
movement. In this case, there is no pause.

The third number is the upward movement, also known as concentric. In this case, X means
explosive.
The fourth number represents the time in seconds to pause at the upper end of the
movement. Again, there is no pause.

Time under tension is more important than the total number of reps.

For a tempo of 4-1-2-0, you will train like this:

• 4 seconds eccentric - Under load (Release/Lengthening)

• 1 second pause at the end of the movement (Isometric)

• 2 seconds concentric - (Flex/Shortening)

No pause at the bottom, immediate start of a new rep

BREATHING PATTERN

• Breath in on the eccentric movement.

• Breath out on the concentric movement.

Example of Pushup

• 4 seconds starting from up position with your arms straight, go with the chest at the ground
level in 4 seconds.

• 1 second in down position, arms are flexed chest is wide open.

• 2 seconds push the body up until arms are perfectly straight.

• 0 immediately begin the next rep as soon as the arms are perfectly straight.

Before we take a look at the workout, please visualize the body in 3 parts

• Upper body – chest, triceps, back, biceps, shoulders.

• Middle body – core, abs, spinal erectors.

• Lower body – glutes, thighs, calves, hamstrings.

Workout Plan | Level 1

You will rest 40 seconds between each set, and perform the reps with a 4-1-2-0 tempo as
explained earlier.

MONDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 3x 6-8

Dips 3x 6-8

Leg Raises 3x 6-8

Plank 3x 40 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 3x 6-8

Squats 3x 6-8

Lateral Lunges 3x 6-8

Calf Raises 3x 10-12

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 6-8

Chin Ups 3x 6-8

Scissors 3x 6-8

Jackknife 3x 6-8

THURSDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 3x 6-8

Dips 3x 6-8

Leg Raises 3x 6-8

Plank 3x 40 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 3x 6-8

Squats 3x 6-8

Lateral Lunges 3x 6-8

Calf Raises 3x 10-12

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 6-8

Chin Ups 3x 6-8

Scissors 3x 6-8

Jackknife 3x 6-8

SUNDAY

FREE / REST DAY

Workout Plan | Level 2

You will rest 40 seconds between each set, and perform the reps with a 4-1-2-0 tempo as
explained earlier.

MONDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 4x 8-10

Dips 4x 8-10

Leg Raises 4x 8-10

Plank 4x 45 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 4x 8-10

Squats 4x 8-10

Lateral Lunges 4x 8-10

Calf Raises 4x 12-14

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 4x 8-10

Chin Ups 4x 8-10

Scissors 4x 8-10

Jackknife 4x 8-10

THURSDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 4x 8-10

Dips 4 8-10 40

Leg Raises 4x 8-10

Plank 4x 45 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 4x 8-10

Squats 4x 8-10

Lateral Lunges 4x 8-10

Calf Raises 4x 12-14

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 4x 8-10

Chin Ups 4x 8-10

Scissors 4x 8-10

Jackknife 4x 8-10

SUNDAY

FREE / REST DAY

Workout Plan | Level 3

You will rest 40 seconds between each set, and perform the reps with a 3-1-2-0 tempo.
MONDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 5x 10-12

Dips 5x 10-12

Leg Raises 5x 10-12

Plank 5x 50 Sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 5x 10-12

Squats 5x 10-12

Lateral Lunges 5x 10-12

Calf Raises 5x 14-16

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 5x 10-12

Chin Ups 5x 10-12

Scissors 5x 10-12

Jackknife 5x 10-12

THURSDAY

PUSH - CHEST / TRICEPS / ABS

Push Ups 5x 10-12

Dips 5x 10-12

Leg Raises 5x 10-12

Plank 5x 50 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Lunges 5x 10-12

Squats 5x 10-12

Lateral Lunges 5x 10-12

Calf Raises 5x 14-16

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 5x 10-12

Chin Ups 5x 10-12

Scissors 5x 10-12

Jackknife 5x 10-12

SUNDAY

FREE / REST DAY

Workout Plan | Level 4

You will rest 40 seconds between each set, and perform the reps with a 4-1-2-0 tempo as
explained earlier.

MONDAY
PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 3x 4-6

Diamond Push Ups 3x 6-8

L Sit 3x 10 sec

Plank 3x 55 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 3x 6-8

Jumping Squats 3x 6-8

Pistol Squats 3x 4-6

Sissy Squats 3x 4-6

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 12-14

Chin Ups 3x 12-14

Sit Ups 3x 6-8

Superman Plank 3x 40 sec

THURSDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 3x 4-6

Diamond Push Ups 3x 6-8

L Sit 3x 10 sec

Plank 3x 40 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 3x 6-8

Jumping Squats 3x 6-8

Pistol Squats 3x 4-6

Sissy Squats 3x 4-6

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 3x 12-14

Chin Ups 3x 12-14

Sit Ups 3x 6-8

Superman Plank 3x 40 sec

SUNDAY

FREE / REST DAY

Workout Plan | Level 5

You will rest 40 seconds between each set, and perform the reps with a 3-1-2-0 tempo as
explained earlier.

MONDAY
PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 4x 6-8

Diamond Push Ups 4x 8-10

L Sit 4x 15 sec

Plank 4x 60 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 4x 8-10

Jumping Squats 4x 8-10

Pistol Squats 4x 6-8

Sissy Squats 4x 6-8

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 4x 14-16

Chin Ups 4x 14-16

Sit Ups 4x 8-10

Superman Plank 4x 45 sec

THURSDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 4x 6-8

Diamond Push Ups 4x 8-10

L Sit 4x 15 sec

Plank 4x 60 sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 4x 8-10

Jumping Squats 4x 8-10

Pistol Squats 4x 6-8

Sissy Squats 4x 6-8

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 4x 14-16

Chin Ups 4x 14-16

Sit Ups 4x 8-10

Superman Plank 4x 45 sec

SUNDAY

FREE / REST DAY

Workout Plan | Level 6

You will rest 40 seconds between each set, and perform the reps with a 4-1-2-0 tempo as
explained earlier.

MONDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 5x 8-10

Diamond Push Ups 5x 10-12

L Sit 5x 20 sec

Plank 5x 60 sec

TUESDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 5x 10-12

Jumping Squats 5x 10-12

Pistol Squats 5x 8-10

Sissy Squats 5x 8-10

WEDNESDAY

PULL - BACK / BICEPS / ABS

Pull Ups 5x 16-18

Chin Ups 5x 16-18

Sit Ups 5x 10-12

Superman Plank 5x 50 sec

THURSDAY

PUSH - CHEST / TRICEPS / ABS

One Hand Push Ups 5x 8-10

Diamond Push Ups 5x 10-12

L Sit 5x 20 Sec
Plank 5x 60 Sec

FRIDAY

LEGS - THIGHS / CALVES / GLUTES

Jumping Lunges 5x 10-12

Jumping Squats 5x 10-12

Pistol Squats 5x 8-10

Sissy Squats 5x 8-10

SATURDAY

PULL - BACK / BICEPS / ABS

Pull Ups 5x 16-18

Chin Ups 5x 16-18

Sit Ups 5x 10-12

Superman Plank 5x 50 sec

SUNDAY

FREE / REST DAY