Weights / Calisthenics Program NEW (3 Day Split)

Monday: Chest / Triceps

Muscle Ups: 3 sets x max reps

Round 1 (4 Cycles):
Barbell Bench Press: 4, 6, 6, 8 reps
Korean Dips: Max reps
One Arm OR Explosive Pushups: Max reps
Rope Tricep Pushdown: 6, 8, 10, 12 reps

Round 2 (4 Cycles):
Typewriter Pushups: Max reps
Weighted Dips: 4, 6, 6, 8 reps
High-to-Low + Low-to-High Cable Crossover: 6, 8, 10, 12 reps
Bar Dips: Max reps

Tuesday: Cardio & Abs

Wednesday: Back / Biceps

Muscle Ups: 3 sets x max reps

Round 1 (4 Cycles):
Barbell Deadlift: 4, 6, 6, 8 reps
Resistance Band Hefestos: 5 reps
One Arm Assisted Pullups: 5 reps
Reverse Barbell Curl: 6, 8, 10, 12 reps

Round 2 (4 Cycles):
One Arm Assisted Headbangers: Max reps (Each Side)
Weighted Pullups: 4, 6, 6, 8 reps
Barbell Curl: 6, 8, 10, 12 reps
Advanced Tuck Front Lever Pullups: Max reps

Thursday: Legs / Shoulders

Round 1 (4 Cycles):
Barbell Squats: 4, 6, 6, 8 reps
Handstand Pushups + Hold: Max reps and time
Romanian Deadlift: 8, 10, 12, 12 reps
Dumbbell Around-the-Worlds: 6, 8, 10, 12 reps
Standing Calf Raises: 25 reps
Dumbbell Delt Raises: 6, 8, 10, 12 reps

Round 2 (4 Cycles):
Knee Get Ups: Max reps
Barbell Shoulder Press: 6, 8, 10, 12 reps

Friday: Cardio & Abs

Saturday: Full Body

Round 1 (4 Cycles):
Muscle Ups + Dips + Pullups: Max Reps
Pistol Squats: Max reps (Each Side)

Round 2 (4 Cycles):
Dumbbell Bulgarian Split Squats: 6, 8, 10, 12 reps (Each Side)
Lying Leg Curl: 12 reps
Seated Calf Raises: 25 reps

Round 3 (4 Cycles):
Single Arm Dumbbell Bench Press: 4, 6, 8, 10 reps (Each Side)
Single Arm Dumbbell Row: 4, 6, 8, 10 reps (Each Side)

Round 4 (4 Cycles):
Curl-to-Press: 4, 6, 8, 10 reps
Dumbbell One Arm Skullcrushers: 4, 6, 8, 10 reps (Each Side)