Recommended Routine

intermediate

Template

15 exercises

1h 0m

A comprehensive bodyweight training routine focusing on fundamental movement patterns. Perfect for building strength and mastering progressive calisthenics.

Target Muscles

Primary

Rotator Cuff

Quadriceps

Hip Flexors

Forearms

Rectus Abdominis

Transverse Abdominis

Trapezius

Rhomboids

Triceps

Anterior Deltoids

Latissimus Dorsi

Pectorals

Glutes

Hamstrings

Obliques

Erector Spinae

Secondary

Posterior Deltoids

Biceps

Calves

Lower Back

Equipment Needed

Resistance Bands

Exercise Mat

Pull-up Bar

Parallette Bars

Workout Structure

Warmup

individual

Yuri's Shoulder Band Warmup

1 sets30s rest

Rotator Cuff

Squat Sky Reaches

1 sets30s rest

Quadriceps

Hip Flexors

GMB Wrist Prep

1 sets10 reps30s rest

Forearms

Dead Bugs

1 sets30s30s rest

Rectus Abdominis

Transverse Abdominis

Arch Hangs

1 sets20s30s rest

Trapezius

Rhomboids

Support Hold

1 sets30s30s rest

Triceps

Anterior Deltoids

Strength Work

pairs

Pair 1

2 exercises

Pull-up Progression

3 sets90s rest

Dip Progression

3 sets90s rest

Pair 2

2 exercises

Squat Progression

3 sets90s rest

Hinge Progression

3 sets90s rest

Pair 3

2 exercises

Row Progression

3 sets90s rest

Push-up Progression

3 sets90s rest

Core Work

triplet

Triplet 1

3 exercises

Anti-Extension

3 sets30s60s rest

Anti-Rotation

3 sets60s rest

Extension

3 sets60s rest