Calisthenics Demo provides a structured workout plan aimed at helping individuals achieve 15 pull-ups and 20 dips. It includes detailed guidance on negative pull-ups, band-assisted pull-ups, and progression strategies for weighted calisthenics. The program is designed for various fitness levels and emphasizes safety and adaptability. Ideal for fitness enthusiasts looking to enhance their bodyweight training skills, this plan outlines specific exercises, sets, and rest periods to maximize strength gains. Follow the outlined warm-up routines and weight progression to ensure effective training.

Key Points

  • Structured workout plan to achieve 15 pull-ups and 20 dips.
  • Includes negative pull-ups and band-assisted pull-ups for beginners.
  • Focuses on progression strategies for weighted calisthenics.
  • Emphasizes safety and adaptability for various fitness levels.
Christian Kangleon Official
9 pages
Language:English
Type:Guide
Accounting
Christian Kangleon Official
9 pages
Language:English
Type:Guide
Accounting
Christian Kangleon Official
9 pages
Language:English
Type:Guide
Accounting
360

Calisthenics Demo: Achieve 15 Pull-Ups and 20 Dips pdf

/ 9
0
Weighted & Bodyweight
Calisthenics Demo
Page 1-2 How to get to 15 pullups & 20 dips (before the weighted
plan)
Page 3-6 The structure of your weighted calisthenics plan
Page 7 Weight & sets & reps
Page 8 How to progress the overload
Disclaimer:
Before beginning the "callisthenics Demo Workout Plan," please consult with a healthcare
professional, especially if you have any pre-existing medical conditions, injuries, or concerns. This
program is designed to be adaptable to various fitness levels, but it involves physical exertion that
may not be suitable for everyone. Listen to your body, and modify exercises or rest as needed to
avoid injury. The creators of this workout plan are not responsible for any injuries or health issues
that may result from participating in this program. By following this plan, you acknowledge that you
are engaging in this workout at your own risk.
0
1
P1
The main workout plan works after you can do 15+ pull ups and 20+
dips!
Here the workout plan that will help you achieve this goal before using
the main program:
At this level, this is how your training program would look like:
Sets
Reps
1. Negative pull
ups
3-4
Go with your chin above the
bar and control the whole
movement on your way down.
And after doing a rep, keep
going until you can control the
pull up for longer than 0.5
seconds. Rest between sets 3-4
minutes.
2. Band pull ups
1-2 sets
Take a band that takes away
10-30kg of your bodyweight
And do as many reps as you
can.
Warm up before the workout:
1) A little bit of stretch, just some light stuff.
2) Some light back exercises with band, just to get the blood flowing
around the muscles, for example doing some back rows or pull ups
1
2
with 2 bands (2 bands so you do similar movement but very light)
so you work the muscles but very light.
P2
And after you get 1-3 pull ups, you just got to practice them by doing
more sets and low reps of pull ups, so you get used to your bodyweight.
Do this workout plan below twice a week, 2-3 days rest between the
workouts
Example:
Warm up:
1. A little bit of stretch, just some light stuff.
2. Some light back exercises with the band, just to get the blood flow
going around the working muscles, for example doing some back rows or
pull ups with 2 bands (2 bands so you do a similar movement but very
light) so you work the same muscle but very light
After you get to 8 reps of pull ups, you will have to do 3-4 sets of maxing
out, 5-6 minutes rest between sets, this type of training will easily get you
to 15 reps of pull ups, your goal every workout will be to do more reps
than you did the last workout, do this workout every 3 days.
1. A little bit of stretch, just some light stuff.
2. Some light back exercises with the band, just to get the blood flow
going around the working muscles, for example doing some back rows or
2
Pullups
1-2 reps (After 2-3
workouts progress the
overload by doing 2-4
reps instead of 1-2.)
Keep adding 1 rep into
your sets every
workout until you get
to 8 reps in the set.
6-8 sets
3-4 minute rest
between sets.
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End of Document
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FAQs

How can I achieve 15 pull-ups and 20 dips?
To achieve 15 pull-ups and 20 dips, the guide suggests starting with a workout plan that includes negative pull-ups and band pull-ups. Specifically, you should perform 3-4 sets of negative pull-ups, focusing on controlled descents, and 1-2 sets of band pull-ups with assistance of 10-30 kg. The program emphasizes practicing pull-ups regularly, aiming to increase your reps gradually until you can consistently reach 8 reps before progressing to the main workout plan.
What is the structure of the weighted calisthenics plan?
The weighted calisthenics plan is structured around specific workout days focusing on different muscle groups. For example, a chest/push day includes exercises like weighted dips and incline bench presses, while leg day focuses on squats and lunges. Each workout begins with a warm-up, followed by working sets with specified weights, reps, and rest times. The document also emphasizes the importance of progressive overload by adjusting weights based on performance in previous workouts.
What warm-up exercises are recommended before workouts?
The guide recommends a warm-up routine that includes light stretching and dynamic exercises. Specifically, it suggests jogging for 5 minutes, followed by dynamic stretching focused on the chest and shoulders. Additionally, light back exercises with bands are advised to get the blood flowing to the working muscles, such as performing back rows or light pull-ups with assistance bands.
How should I progress the overload in my workouts?
To progress the overload in your workouts, the guide outlines a methodical approach. First, find your 'perfect weight' that allows you to reach failure at around 10 reps in your first set. After maxing out, you should aim for 15 reps in your second set before increasing the weight. It is crucial to rest adequately between sets, typically 5-7 minutes, to maintain performance in subsequent sets.
What is the recommended rest time between sets?
The recommended rest time between sets varies depending on the intensity of the workout. For example, after bodyweight reps, a rest of 2-3 minutes is suggested, while after warm-up sets, a rest of 3-4 minutes is advised. When maxing out in your working sets, it is crucial to rest for 5-7 minutes to ensure optimal performance in subsequent sets.
What are the key exercises for leg day in this program?
On leg day, the program includes several key exercises aimed at building strength and endurance. These exercises are squats, front squats, walking lunges with dumbbells, and calf raises. Each exercise is designed to be performed at maximum intensity, with an emphasis on reaching failure around 15-20 reps for calf raises and adjusting weights appropriately for other exercises.

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