Gym Training

Standard gym routine to maximize your strength and support calisthenics progress

Key Principles

Progressive Overload

Gradually increase weight, reps, or sets over time to keep driving strength adaptations that support your calisthenics goals.

Compound Lifts First

Perform heavy compound movements (squat, deadlift, bench, row) early in the session while fresh, before accessory work.

Balance Push & Pull

Match pressing volume with pulling volume to protect shoulder health — critical when also training planche and lever work.

Recover Between Sessions

Rotate through Upper A / Lower A / Upper B / Lower B across the week, leaving at least one rest day between sessions hitting the same muscles.

Weekly Gym Split

🏋️

Upper Body A

Chest, Shoulders & Triceps Focus

Barbell Bench Press
4×6-8 reps
Overhead Barbell Press
3×6-8 reps
Incline Dumbbell Press
3×8-10 reps
Lateral Raises
3×12-15 reps
Triceps Rope Pushdown
3×10-12 reps
🦵

Lower Body A

Squat Pattern Focus

Barbell Back Squat
4×5-6 reps
Romanian Deadlift
3×8-10 reps
Walking Lunges
3×10 reps/leg
Leg Press
3×10-12 reps
Standing Calf Raises
3×15 reps
💪

Upper Body B

Back & Biceps Focus

Barbell Row
4×6-8 reps
Lat Pulldown
3×8-10 reps
Seated Cable Row
3×10-12 reps
Face Pulls
3×12-15 reps
Barbell Curl
3×10-12 reps
🔥

Lower Body B

Hinge Pattern Focus

Conventional Deadlift
4×5 reps
Front Squat
3×6-8 reps
Bulgarian Split Squat
3×10 reps/leg
Hip Thrust
3×10-12 reps
Hanging Leg Raise
3×10-12 reps