## Introduction
This program is built to help you push your physique to the next level. It combines the best of bodybuilding, powerlifting, and most importantly, calisthenics. The idea is simple: you'll focus on heavy compound lifts to grow stronger, while creating an aesthetic physique with functional strength through the art of calisthenics. The difficulties I noticed when first looking to get that chiseled physique I always wanted lied within my body and mind. I was always feeling sore, stiff, and overall down due to my body not feeling agile, and frankly alive. Once I switched to this plan, my physique, and more importantly my mind and body felt 10x better. A tired body creates a tired mind, a fresh body creates a fresh mind. It isn't easy, but it is simple.
Over the next 10 weeks, you'll move through three phases:
- **Volume Phase** – Build your base with extra reps and sets, learn YOUR limits, everyone is unique. - **Intensity Phase** – Shift toward heavier weights and lower reps optimizing strength output. - **Deload Phase** – A strategic rest week to allow recovery before starting the cycle again.
The beauty of this plan is that it can be repeated over and over. Once you finish Week 10, you loop back to Week 1 and restart — but this time, use your new strength numbers.
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## Key Concepts & Terms
- **1RM (One-Rep Max):** The heaviest weight you can lift for one rep with proper form. - **Compound Lifts:** Big, multi-joint movements (bench press, squat, deadlift) that form the backbone of the program. - **Intensity:** How heavy the load is compared to your max strength. - **Top set:** The heaviest working set/sets of an exercise performed during a training session. - **Working sets:** Warm up sets to get to your top sets for that exercise (Ex: 2 working sets of bench 1 top set) - **Load:** The actual weight being lifted. - **Progressive Overload:** Gradually increasing the stress on your body over time — more weight, more reps, or more sets. - **RPE (Rate of Perceived Exertion):** A scale of 1–10 for how hard a set feels. Example: RPE 9 means you could maybe do one more rep, RPE 10 means you're at absolute limit. - **Volume:** The total number of reps and sets done in a workout.
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## Exercise Standards
Why this matters: Doing each movement correctly will keep you safe and guarantee progress. Follow these principles:
- **Warm-Up:** Always start with light cardio (bike, row, or walking backwards for 5 mins), then add dynamic stretches. For heavy days, use a pyramid warm-up — gradually add weight until you reach your working set. Example: if your working squat is 225lbs for 6 reps → warm up with 10 reps empty bar, 6 reps at 135lbs 4 reps at 175lbs, 2 reps at 205lbs, then hit your 225lbs. This ensures your muscles and joints are primed for your top sets. - **Bench Press:** Lower under control, pause briefly on the chest, then press up explosively. Keep shoulder blades squeezed and back flat on the bench. - **Back Squat:** Depth matters more than weight. Always hit at least parallel. Keep your core braced and drive up strong without letting your torso fall forward. - **Accessory Movements:** Use proper form and train close to failure (RPE 8–9). The goal is muscle growth, not just moving the weight. - **Cardio:** Optional but recommended twice a week. It helps recovery and overall fitness. (Ex: Hiking, Swimming, Sports are fun ways to be active)
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## Weeks 1–4: Volume & Foundation
ALL CALISTHENICS SKILLS HAVE PROGRESSIONS IF YOU CAN'T DO THE SKILL PICK 2 PROGRESSIONS INSTEAD
### Week 1
**Day 1 (Chest Shoulders and Triceps) (STRENGTH Focus)**
- Warm Up: Deadhangs 2×45-60 seconds, Scapular Pull Ups, - Incline Dumbbell Bench Press – 2 top sets x 5-7 reps (RPE8) (Warm up with 1-2 working sets) - Weighted Dips – 2-3 sets x 6-8 reps (RPE 9) - Cable Fly Low to High – 2 sets x 8 reps (RPE 8) SQUEEZE at TOP - Single arm cable Lateral Raises – 3 sets x 8-10 reps (RPE 9) - Single Arm Rope Pushdowns – 3 sets x 10–15 reps (RPE 9) - Overhead Tricep Extensions – 1 set x Failure 8-10 reps (RPE 10) - Muscle Up's or Progressions – 2 sets 6 reps is goal - Handstand Hold – 3 sets x 30-45 seconds (Go against wall if unable to hold freely)
**Day 2 (Back & Biceps)**
- Warm Up: Band Pull Aparts 2×15 reps, Dead hangs 2x 45-60 seconds, - Weighted Pullups – 2-3 sets 6-8 reps (RPE 9.5) (If unable to do weighted do regular, or neutral grip, or inverted row.) - T-bar Row or Bent Over Row – 3 sets x 8 reps (RPE 9) (Let the bar hang at the bottom at the end) - Seated Machine/Cable Rows – 2 sets x 6-8 reps (RPE 8) - Incline Dumbbell Curl or Cable Curl– 3 sets x 6-10 reps (RPE 9) (Go with what bicep movement you FEEL the most) - Seated Hammer Curl – 2 sets x 6-8 reps (RPE 9) - Preacher Curls – 2 sets x 6-8 reps (RPE 9) Last set aim for failure - Frog – Handstand Presses 2 sets at end of workout, OR hold Frog Pose 30 seconds for 2-3 sets.
**Day 3 (Legs & Core)**
- Barbell Back Squat – 2 sets x 6-8 reps (RPE 8) (Form>Weight) - Pistol Squats – 2 sets x 6 reps per leg (RPE 8) (Add a 15-30lb kettlebell if able to) - Hamstring Curl (lying is preferred) – 3 sets x 8–12 reps (RPE 9–10 + drop set on last set) - Leg Extension – 2 sets x 12–15 reps (RPE 9) (Squeeze at top each rep) - Leg Extension Isometric 1 set x 3 second max effort push (Set weight to something you can't do) - Seated Calf Raises – 2 sets 6-8 reps (RPE 9) - Hanging Leg Raise – 3 sets x 8 reps (RPE 8) - Hanging Knee Raises – 3 sets x 8 reps (RPE 8) - L sit – 1-2 sets x 15-30 seconds (If that level, at first you might get it for 1-3 seconds don't feel discouraged)
**Day 4 – Rest/Cardio/Movement Day 10k steps MINIMUM**
**Day 5 (Upper/Hypertrophy)**
- Incline Dumbell Bench Press – 2 sets 5-6 reps (RPE 9) - Weighted Dips – 3 sets x 8-10 reps (RPE 9–10) - T-Bar Row – 3 sets x 8 reps (RPE 9) - Single Arm Cable Pulldowns – 3 sets x 6-8 reps (RPE 9) - Rope Push Downs 3 sets x 8 reps (RPE 9) - Dumbbell Curl/Preacher Curl – 4 sets x 8 reps (RPE 9) - Finisher: Lat Pulldowns – 1 drop set (SQUEEZE at bottom) - Pullups – 2 sets to failure x 6-10 reps (RPE 9-10) - Pushups + Weighted Plank (Add a 25/45 pound plate on back) 2 sets close to failure find your 1 RIR (Rep in Reserve)
**Day 6 (Legs & Glutes)**
- Barbell Back Squat – 2 sets x 5-6 reps (RPE 8) - Pistol Squats – 2 sets x 6 reps per leg (RPE 8) (Add weight if able) - Walking Lunges – 2 sets x 8 reps each leg (RPE 8) - Leg Extension – 3 sets x 10-12 reps (RPE 9–10) - Hamstring Curl – 3 sets x 8–10 reps (RPE 9–10 + drop set last set) - Seated Calf Raise – 3 sets x 10–12 reps (RPE 9–10)
**Day 7 – Cardio of Choice + Optional Arm/Core Day if Recovered. Do light calisthenics skills practice if possible (Frog -- Handstand Progressions, Handstand Holds, L sits, Pike Pushups etc.)**
### Week 2 (slight progression)
- Increase bench and squat to 3 sets 7-8 reps (still RPE 8) - Push accessory work closer to failure (RPE 9–10). - Keep the same structure as Week 1.
### Week 3
- Bench and squat move to 3 sets x 6-8 reps. By now you should be progressively overloading other movements (Example: If you're able to hit 10-12 reps of weighted dips increase the weight so you're back in the 6-8 rep range, and repeat for all other exercises) - Accessories remain in the 8–10 rep range, aiming for heavier loads. - Cardio optional but recommended 1–2 sessions.
### Week 4
- Accessories: keep pushing progressive overload, adding weight where form allows. - By now some progress noticeably should be seen in strength gains, as well as some toning of the core. - Making sure the correct diet is in play is critical for seeing these results, without proper nutrition, everything is being left on the table.
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## Weeks 5–10: Intensity & Reset
### Week 5
**Day 1 (Chest shoulders and triceps)**
- Incline dumbbell bench – 3 sets x 5-6 reps (RPE 9) - Incline dumbell/machine Chest Fly – 2 sets x 8-12 reps (RPE 9) - Lateral Raises – 3 sets x 10–12 reps (RPE 9) - Single arm Rope Pushdowns – 3 sets x 10–15 reps (RPE 9) - Handstand Pushups/Progressions – 2 sets x with 1 RIR (Rep in Reserve) - Muscle Up's/Progressions – 2 sets x with 1 RIR (Rep in Reserve)
**Day 2 (Back & Biceps)**
- Rope Pulldowns 3 sets 8-10 reps (RPE 9) - Weighted Pullups 3 sets x 6-8 reps (RPE 10) - Single Arm Cable Pulldowns– 3 sets x 6-8 reps (RPE 9) - Seated Machine Rows – 2 sets x 8 reps (RPE 9) - Incline Dumbbell Curl – 3 sets x 6-8 reps (RPE 9-10) - Seated Hammer Curl – 2 sets 6-8 reps (RPE 9) - Bayesian Cable Curls – 2 sets 6-8 reps (RPE 9)
**Day 3 (Legs & Core)**
- Barbell back Squat – 2 sets x 6-8 reps (RPE 9) - Leg Extension – 3 sets x 12 reps (RPE 9) (Isometric Holds at End) - Hamstring Curl – 4 sets x 8–12 reps (RPE 9–10) - Hanging Leg Raises – 3 sets x 10–12 reps - Hanging Knee raises-4 sets 10-15 reps - Windshield Wipers – 2 sets 5-6 reps GOAL (These are HARD)
**Day 4 – Rest**
**Day 5 (Upper/Hypertrophy)**
- Incline Dumbell Bench Press – 3 sets 5-6 reps (RPE 9) - Weighted Dips – 3 sets x 8-10 reps (RPE 9–10) - Single Arm Cable Pulldowns – 4 sets x 10–12 reps (RPE 9) - T-bar/Bent Over Row – 3 sets x 6-8 reps (RPE 10) - Single Arm Tricep Push Downs 3 sets x 8 reps (RPE 9) - Dumbbell Curl – 4 sets x 10–12 reps (RPE 9) - Finisher: Pullups – 2 sets x 1 RIR - Handstand Pushups/Progressions -2 sets - Muscle Up's/Progressions-2 sets
**Day 6 (Legs & Glutes)**
- Barbell Back Squat – 3 sets x 5-6 reps (RPE 9) - Walking Lunges – 3 sets x 8-10 reps each leg (RPE 9) - Leg Extension – 3 sets x 12 reps (RPE 9–10) - Hamstring Curl – 3 sets x 8–12 reps (RPE 9–10 + drop set last set) - Seated Calf Raise – 3 sets x 10–12 reps (RPE 9–10)
**Day 7 – Cardio or Active Recovery**
### Week 6
- Incline Dumbell Bench Press: 3 sets x 4-5 reps (RPE 10) (Goal: Up 10-15 pounds since week 1) - Squat: 3 sets x 4-5 reps (RPE 10) (Goal: Up 20-30 pounds since week 1) - Accessory work: stay in the same rep ranges but push close to failure on each one. - Calisthenics progressions continue to push.
### Week 7
- Incline Dumbell Bench Press: 3 sets x 3 reps (RPE 10) - Squat: 3 sets x 3 reps (RPE 10) - Accessories: Keep intensity high but reduce total volume slightly to avoid burnout. Low reps, HIGH intensity!!
### Week 8
- Incline Dumbbell Bench Press: 2 sets x 2 reps (RPE 10) - Squat: 2 sets x 2 reps (RPE 10) - Accessories: keep them lighter, treat them as maintenance work. - Cardio: Keep short but sweet: Ex: 2-4 sprints, Basketball
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## Week 9 – Test Week
Time to see what you're made of! Advancements from Week 1 should be night and day and these tests will help hold you accountable and also give you a feeling of accomplishment.
**CHEST TEST DAY:**
- Day 1: Max Bench Press Test
**LEG TEST DAY:**
- Day 3: Max Squat Test
**PULL/BACK TEST DAY:**
- Day 4: Max Pullup Test - Day 4: Max Muscle Up Test
**SHOULDER/CORE TEST DAY:**
- Day 5: Max Handstand Hold Test - Day 5: Max Handstand Pushup Test
**CORE TEST DAY:**
- Day 6: Max L-Sit Hold Test - Day 6: Max Plank Hold Test
Other days: light accessories only, or just rest. Don't add heavy work — save energy for testing days.
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## Week 10 – Deload
- All Main Lifts: 2–3 sets of 3–5 reps @ RPE 6-7 (just moving your body, keep it loose). - Accessories: Cut in half — lower weight, 1-2 fewer sets. - Goal: Recover joints, muscles, and CNS.
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## Exercise Substitutions
If you don't have access to a specific machine or bar, swap with these alternatives:
- Incline Dumbbell Bench Press → Barbell bench, Machine Press, Push-Ups, Smith Machine - Squats → Front Squat, Hack Squat, Goblet Squat - Curls → Barbell Curl, Cable Curl, Hammer Curl, Chin Ups - Triceps → Overhead Extension, Dips, Kickbacks
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## Closing
This 10-week cycle is designed to be repeated. Once you've tested your maxes and finished your deload, roll back to Week 1 and restart — but this time, use your new strength numbers. If you stay consistent, each round of the program should bring you bigger lifts combined with a stronger physique. Any more questions about diet, more plans, anything feel free to reach out to me through mail. Thank you again for the support!!!
- Remember: stick to the plan, train hard but smart, and the results will follow.