Disclaimer: The workout content on this page is primarily sourced from free third-party resources like: RP Strength, Renaissance Periodization,@STRIQfit, Menno Henselmans, Jeff Nippard. I have selectively included portions of this content to create my own workout program. All rights to the original content belong to its creators. This material is shared here for educational, non-commercial purposes only. If you are a copyright holder and believe this content is being used improperly, please contact me to resolve the matter. I am not responsible for any errors or omissions, or for the results obtained from the use of this information. All information in this site is provided "as is", with no guarantee of completeness, accuracy, timeliness or of the results obtained from the use of this information.

As you can read in the discalimer above, most of content on this page is sourced from third-party materials. I have just put together the most insteresting information from RP website and youtube channel to address my own personal workout needs. I just needed to create this page and host it somewhere free to be able to access my workout information online.

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Time-based exercises

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  • Sets: Myoreps Match sets, Supersets, Drop sets and Myoreps if under a time constraint. If not normal sets
  • Range of motion: Full ROM or at least Lengthened partials
  • Reps execution: Slow or controlled eccentric, explosive concentric movements
  • Reps range: min 5 max 30. Use different reps ranges depending on systemic fatigue to avoid incorrect technique and injuries
  • RIR: Sets in the range of RIR 2 to 0 and the last one always to RIR 0
  • Pump: yes, please
  • Avoid junk volume: Max 6 sets per day per muscle with a RIR 0/2 within 5 to 30 reps range
  • Progressive overload: Add weight or reps
  • Weekly schedule: 3 to 5 workout sessions per week

I have included this section to groups exercises I can do without weights in case I am on holidays for instance.

UPPER BODY
  • Pushups
  • Skullcrusher Pushups
  • Rack Chin
  • Pullups
  • Australian Pullups
  • Vertical Pushups
LOWER BOY
  • Sissy Squats
  • Bulgarian Split Squats
  • One-leg Hip Thrusts
  • Single Leg Stair Claves
TRICEPS
  • Overhead Triceps Extensions
  • Skull Crushers
BICEPS
  • Seated Incline Biceps Curls
  • Biceps Preacher Curls
CHEST
  • Bench Press
  • Incline Bench Press
  • Flyes
  • Weighted Pushups
BACK
  • Incline Bench Rows
  • Inverted Rows
  • Pullups
  • Bench Pullovers
  • Lat Prayers
  • Bent Over Rows
DELTS
  • Upright Rows
  • Lying Side Raises
  • Thumbs Down Lateral Raises
  • Behind the Neck Press
LEGS
  • Sissy Squats
  • Romanian Deadlifts
  • Split Squats
TRAPS & FOREARMS
  • Wrists Curls
  • Wide Grip Shrugs
  • Overhead Shrugs

Source > @STRIQfit: Every Calisthenics Skill to Learn in Order for your First Year

EXERCISES
  • Hollow body hang
    Mastery goal: 30 seconds
  • Frog stand
    Mastery goal: 12 seconds
  • Hollow body holds
    Mastery goal: 45 seconds
  • Pseudo planche lean
    Mastery goal: 30 seconds
  • Pseudo Planche push-ups
    Mastery goal: 8 reps
  • Front Lever tuck
    Mastery goal: 12 seconds
  • Elbow Lever
    Mastery goal: 12 seconds
  • German hang
    Mastery goal: 30 seconds
  • Butcher's block
    Mastery goal: 30 seconds
  • Pistol squat
    Mastery goal: 12 reps
  • Tuck back Lever
    Mastery goal: 12 seconds
  • Compact leg lifts
    Mastery goal: 15 reps
  • Pike push-ups
    Mastery goal: 10 reps
  • L sit
    Mastery goal: 12 seconds
  • Archer push-ups
    Mastery goal: 6 reps each side
  • Tuck planche
    Mastery goal: 12 seconds
  • Reverse Nordic
    Mastery goal: 12 reps
  • Straddle sit
    Mastery goal: 12 seconds
  • Shoulder stand
    Mastery goal: 12 seconds
  • Muscles up
    Mastery goal: 5 reps
  • Handstand
    Mastery goal: 20 seconds
  • Handstand push-ups
    Mastery goal: 3 reps
Day 1

All sets are 20RM load with 1x myorep pauses. 30s breaks between all sets.

  • 2 sets BENCH PRESS > superset to > PULLUPS
  • 2 sets UPRIGHT ROWS > superset to > BEHIND THE NECK PRESS
  • 2 sets SEATED INCLINE BICEPS CURLS > superset to > OVERHEAD TRICEPS EXTENSIONS
  • 2 sets ROMANIAN DEADLIFTS > superset to > SPLIT SQUATS
Day 2

All sets are 20RM load with 1x myorep pauses. 30s breaks between all sets.

  • 2 sets INCLINE BENCH ROW > superset to > INCLINE BENCH PRESS
  • 3 sets BARBELL FACEPULLS (each set is 1 myorep break. drop load for each set)
  • 2 sets SKULL CRUSHERS > superset to > PREACHER CURLS
  • 2 sets SISSY SQUATS > superset to > ROMANIAN DEADLIFTS

*20RM = the most weight you can lift for “20” repetitions

**Dumbbell or barbell = dealer's choice

A subcategory of rest-pause sets and very useful for hypertrophy. Use it for forearms, biceps, delts, traps, calves.

HOW TO

  • Choose a load you can lift for 10-20 reps (usually)
  • Do your first working set:
    • Rest enough to just get the burn out (5-10s)
    • Repeat. until set is below 5 reps or so
    • RIR is same as weekly RIR for the rest Of the program

UPSIDES

  • Amazing stimulus especially for muscles resistant to it (forearms, biceps, delts, traps, calves)
  • Easy to sum up loads of work otherwise daunting
  • Saves tons of time

DOWNSIDES

  • Can't be done with exercises that that generate system fatigue (big muscle groups)
  • Pretty damn fatiguing, perhaps not something to use on ALL exercises in a session

Great for low-systemic muscles like biceps, calves, side/rear delts, hams and RPI quads in isolation (curls, extns), lat prayers, pushdowns, etc!

HOW TO

  • Myoreps: do a set of 10-20 reps, rest 2-5 seconds, do another set of 5-10 reps, continue until reps drop under 3-5.
  • Myorep match sets: do one set straight first, for instance let's say you get 18 reps at 2 RIR
  • Rest a normal amount of time
  • Do your next set and hit 18 reps AGAIN with as many myorep 3-5s pauses as needed to total 18
  • Repeat that as many times as needed to hit stimulus/fatigue proxies like pump and weakness

UPSIDES

  • Can smash stubborn muscles with tons of failure approaches
  • Have objective first straight set with which to track performance

Great for low-systemic muscles like biceps, calves, side/rear delts, hams and RPI quads in isolation (curls, extns), lat prayers, pushdowns, etc!

HOW TO

  • Do an exercise for (usually) 10-20 reps.
  • Reduce the load on the exercise by 10-30%
  • Minimal to no rest at all between sets, repeat process

UPSIDES

  • Good stimulus for muscles that respond best to high reps/metabolites (get the biggest burns)
  • Saves a decent amount of time

DOWNSIDES

  • Can't be done with exercises that that generate system fatigue (big muscle groups)
  • Best done on cable or selectorized machines, or maybe on PowerBlock dumbbells
  • Stop when it becomes too light to avoid junk volume