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Here is a sample 5-day training plan for beginner callisthenics that is split into push, pull and legs days:
Day | Exercise | Sets | Reps |
1: Push | Push-Ups | 3 | 12 |
| Dips | 3 | 8 |
| Inverted Rows | 3 | 8 |
2: Pull | Pull-ups | 3 | 8 (If Lower your Maximuim) |
| Chin-ups | 3 | 8 (If Lower your Maximuim) |
| Row with resistance band | 3 | 10 |
3: Legs | Squats | 3 | 8 |
| Lunges | 3 | 8 (for each leg) |
| Calf Raises | 3 | 8 |
4: Rest | - | - | - |
5: Abs | Planks | 3 | 30 secs |
| Russia Twists | 3 | 8 |
| Leg Raises | 3 | 8 |
Day 1: Push
Push-ups: This exercise targets the chest, triceps, and shoulders. Start in a plank position with your hands on the ground and lower your body down until your chest almost touches the ground. Push back up to the starting position. 3 sets of 8 reps.
Dips: This exercise targets the triceps and shoulders. Use parallel bars or the edge of a bench. Lower your body down, then push back up. 3 sets of 8 reps.
Inverted Rows: This exercise targets the back and biceps. Use a bar or TRX straps and lie under it. Grip the bar and pull yourself up until your chest touches the bar. Lower yourself back down slowly. 3 sets of 8 reps
Day 2: Pull
Pull-ups: This exercise targets the back, biceps, and grip strength. Use a pull-up bar and grip it with both hands. Pull your body up until your chin is above the bar. Lower yourself back down slowly. 3 sets of 8 reps.
Chin-ups: This exercise targets the biceps, back and grip strength. Use a pull-up bar and grip it with your palms facing towards you. Pull your body up until your chin is above the bar. Lower yourself back down slowly. 3 sets of 8 reps.
Rowing: This exercise targets the back and biceps. Use a resistance band or machine and grip it with both hands. Pull it towards your chest, then release it slowly. 3 sets of 8 reps
Day 3: Legs
Squats: This exercise targets the quads, glutes, and hamstrings. Start in a standing position with your feet shoulder-width apart. Lower your body down as if you were sitting back into a chair. Push back up to the starting position. 3 sets of 8 reps.
Lunges: This exercise targets the quads, glutes, and hamstrings. Start in a standing position and take a step forward with one leg. Lower your body down until your thigh is parallel to the ground. Push back up to the starting position. 3 sets of 8 reps each leg.
Calf Raises: This exercise targets the calf muscles. Start in a standing position and rise up onto the balls of your feet. Lower yourself back down slowly. 3 sets of 8 reps
Day 4: Rest
Day 5:
Planks: This exercise targets the core. Start in a push-up position but hold your body in a straight line instead of going up and down. Hold the position for 30 seconds. 3 sets of 30 seconds.
Russian Twists: This exercise targets the obliques. Sit on the ground with your knees bent and your feet flat on the floor. Lean back slightly and twist your torso to one side, then the other. 3 sets of 8 reps each side.
Leg Raises: This exercise targets the lower abs. Lie on your back and raise your legs up until they are perpendicular to the ground. Lower them back down slowly. 3 sets of 8 reps
It's important to note that this is just a sample training plan and that it should be adjusted to your own fitness level and abilities. Make sure to warm-up before doing any exercises and take rest days as needed to avoid injury and recover properly. It's also important to increase the intensity, reps or add weight as you get stronger.
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