STRENGHT AND CALISTHENICS.

by Bruno L.

Program Description

Get strong, gain muscle and some endurance

Program Overview

Level
Intermediate, Advanced, Novice
Goal
Powerbuilding, Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Oct 07, 2024 08:43
Last Edited
Jan 23, 2025 10:26

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Ring Dip

3

10 reps

70%

3

Kettlebell Clean and Press

3

15 reps

-

4

Dip (Bodyweight)

2

15 reps

-

5

Leg Extension

2

15 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Ring Dip

3

10 reps

70%

3

Kettlebell Clean and Press

3

15 reps

-

4

Dip (Bodyweight)

2

15 reps

-

5

Leg Extension

2

15 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Ring Dip

3

10 reps

70%

3

Kettlebell Clean and Press

3

15 reps

-

4

Dip (Bodyweight)

2

15 reps

-

5

Leg Extension

2

15 reps

-

Day 1

1

Squat (Barbell)

3

5 reps

85%

2

Ring Dip

3

10 reps

70%

3

Kettlebell Clean and Press

3

15 reps

-

4

Dip (Bodyweight)

2

15 reps

-

5

Leg Extension

2

15 reps

-

Day 2

1

Pull-Up (Weighted)

3

5 reps

85%

2

Romanian Deadlift (Barbell)

3

10 reps

70%

3

Ring Row

3

15 reps

-

4

Kettlebell Swing

3

15 reps

-

Day 2

1

Pull-Up (Weighted)

3

5 reps

85%

2

Romanian Deadlift (Barbell)

3

10 reps

70%

3

Ring Row

3

15 reps

-

4

Kettlebell Swing

3

15 reps

-

Day 2

1

Pull-Up (Weighted)

3

5 reps

85%

2

Romanian Deadlift (Barbell)

3

10 reps

70%

3

Ring Row

3

15 reps

-

4

Kettlebell Swing

3

15 reps

-

Day 2

1

Pull-Up (Weighted)

3

5 reps

85%

2

Romanian Deadlift (Barbell)

3

10 reps

70%

3

Ring Row

3

15 reps

-

4

Kettlebell Swing

3

15 reps

-

Day 3

1

Dip (Weighted)

3

5 reps

85%

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Push Up (Weighted)

3

15 reps

-

4

Ring Row

3

15 reps

-

Day 3

1

Dip (Weighted)

3

5 reps

85%

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Push Up (Weighted)

3

15 reps

-

4

Ring Row

3

15 reps

-

Day 3

1

Dip (Weighted)

3

5 reps

85%

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Push Up (Weighted)

3

15 reps

-

4

Ring Row

3

15 reps

-

Day 3

1

Dip (Weighted)

3

5 reps

85%

2

Pull-Up (Bodyweight)

3

10 reps

-

3

Push Up (Weighted)

3

15 reps

-

4

Ring Row

3

15 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

85%

2

Front Squat (Barbell)

3

10 reps

70%

3

Kettlebell Swing

3

15 reps

-

4

Leg Extension

3

15 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

85%

2

Front Squat (Barbell)

3

10 reps

70%

3

Kettlebell Swing

3

15 reps

-

4

Leg Extension

3

15 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

85%

2

Front Squat (Barbell)

3

10 reps

70%

3

Kettlebell Swing

3

15 reps

-

4

Leg Extension

3

15 reps

-

Day 4

1

Deadlift (Barbell)

3

5 reps

85%

2

Front Squat (Barbell)

3

10 reps

70%

3

Kettlebell Swing

3

15 reps

-

4

Leg Extension

3

15 reps

-

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

85%

2

Ring Dip

3 Sets

10 Reps

70%

3

Kettlebell Clean and Press

3 Sets

15 Reps

-

4

Dip (Bodyweight)

2 Sets

15 Reps

-

5

Leg Extension

2 Sets

15 Reps

-

Day 2

1

Pull-Up (Weighted)

3 Sets

5 Reps

85%

2

Romanian Deadlift (Barbell)

3 Sets

10 Reps

70%

3

Ring Row

3 Sets

15 Reps

-

4

Kettlebell Swing

3 Sets

15 Reps

-

Day 4

1

Deadlift (Barbell)

3 Sets

5 Reps

85%

2

Front Squat (Barbell)

3 Sets

10 Reps

70%

3

Kettlebell Swing

3 Sets

15 Reps

-

4

Leg Extension

3 Sets

15 Reps

-

Day 3

1

Dip (Weighted)

3 Sets

5 Reps

85%

2

Pull-Up (Bodyweight)

3 Sets

10 Reps

-

3

Push Up (Weighted)

3 Sets

15 Reps

-

4

Ring Row

3 Sets

15 Reps

-