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Greek Calisthenics Aesthetix

by Edwin B.
8 athletes joined

Program Description

Gain muscle and power with calisthenics With some skill work Should have pull-up bar, dip bar, and some weights Day 1: Chest and Triceps Day 2: Back and Rear Delts Day 3: Side and Front Delts and Biceps Day 4: Legs Day 5: Skills and Abs

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics, Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 12, 2024 06:43
  • Last Edited
    Jan 07, 2025 03:25
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dips Between Chairs
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
4A
Push Up
3
AMRAP
RPE 10
4B
Tricep Extension (Dumbbell)
3
5-15 reps
RPE 10
5A
Pec Fly (Dumbbell)
2
5-15 reps
RPE 10
5B
French Press
2
5-15 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
AMRAP
RPE 10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Y Raise
2
5-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Pike Pushup
2
AMRAP
RPE 10
1B
Lateral Raise (Dumbbell)
2
5-15 reps
RPE 10
2A
Lateral Raise (Dumbbell)
3
5-20 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
5-15 reps
RPE 10
3A
Bicep Curl (Dumbbell)
2
5-15 reps
RPE 8
3B
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4A
Hammer Curl
1
5-15 reps
RPE 10
4B
Lateral Raise (Dumbbell)
1
5-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sissy Squat
3
AMRAP
RPE 10
2
Single Leg Romanian Deadlift
3
5-15 reps
RPE 10
3
Vertical Jump
2
AMRAP
RPE 10
4
Squat (Dumbbell)
3
5-15 reps
RPE 10
5
Double Leg Multi-Directional Pogo
1
2 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Lever
3
AMRAP
RPE 10
2
Pike Pushup
3
1-2 mins
RPE 9
3
Hanging Leg Raise
1
AMRAP
RPE 10
4
Dead Hang
1
AMRAP
RPE 10
5
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
6
Plank
1
AMRAP
RPE 9
Week 1
1 / 6 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
AMRAP
@10
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Y Raise
2 Sets
5-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
5-15 Reps
@10
Day 3
1A
Pike Pushup
2 Sets
AMRAP
@10
1B
Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
@10
2A
Lateral Raise (Dumbbell)
3 Sets
5-20 Reps
@10
2B
Bicep Curl (Dumbbell)
3 Sets
5-15 Reps
@10
3A
Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
@8
3B
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4A
Hammer Curl
1 Set
5-15 Reps
@10
4B
Lateral Raise (Dumbbell)
1 Set
5-15 Reps
@10
Day 4
1
Sissy Squat
3 Sets
AMRAP
@10
2
Single Leg Romanian Deadlift
3 Sets
5-15 Reps
@10
3
Vertical Jump
2 Sets
AMRAP
@10
4
Squat (Dumbbell)
3 Sets
5-15 Reps
@10
5
Double Leg Multi-Directional Pogo
1 Set
2 mins
@8
Day 5
1
Front Lever
3 Sets
AMRAP
@10
2
Pike Pushup
3 Sets
1-2 mins
@9
3
Hanging Leg Raise
1 Set
AMRAP
@10
4
Dead Hang
1 Set
AMRAP
@10
5
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
6
Plank
1 Set
AMRAP
@9
Day 1
1
Dips Between Chairs
3 Sets
AMRAP
@10
2
Push Up
3 Sets
AMRAP
@10
4A
Push Up
3 Sets
AMRAP
@10
4B
Tricep Extension (Dumbbell)
3 Sets
5-15 Reps
@10
5A
Pec Fly (Dumbbell)
2 Sets
5-15 Reps
@10
5B
French Press
2 Sets
5-15 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10