HIGH VOLUME CALISTHENICS
WORKOUTS PROGRAM

HIGH VOLUME CALISTHENICS
WORKOUTS PROGRAM

What You May Expect!

Results are visible!

Sample workouts

  • 30 mins Running
  • 4 sprints of 100 meters
  • 4 sprints of 50 meters
  • 10 sets of 2 mins Jumping Rope
  • Wide Pullups: 5 x 8
  • Regular Pullups: 5 x 8
  • Chinups: 4 x 7
  • Horizontal Pullups: 4 x 10
  • Dips 5 x 15
  • Pushups 5 x 20
  • Diamond Pushups 4 x 12
  • Triceps Extensions 4 x 10
  • One Leg Squats 5 x 8
  • Squats 5 x 35
  • Walking Lunges 5 x 30
  • Jump Squats 5 x 10

Packing On 20 Pounds-Muscles with Calisthenics

People are still misled nowadays by media, convincing them that calisthenics training isn’t useful for hypertrophy. Keeping that in mind, I dedicated some years to bodyweight fitness to prove them wrong.

So myth busted! I grew lean muscles with calisthenics.But like myself, many others out there did it successfully, too, including my closest friends. It was a journey of several years, but I never lost focus or forgot why I started in the first place. 

Before
After

Therefore, here I am telling you that calisthenics is efficient for hypertrophy and strength growth, as well! 

Down the road, I had to develop my method of training that is now called high-volume calisthenics. It is quite a unique approach that elegantly blends bodybuilding with the military training style because I care about athleticism and functionality as much as about aesthetics. 

Inside the High-Volume Calisthenics Program, I included all the training routines I did in the past years.

They helped me build from 72kg to around 83 right now!

FAQ

I want to help you build a great body, overall athleticism, and get you really strong through basic bodyweight training mostly. The eBook also provides an excellent combination of cardio training and weighted calisthenics workouts to ensure you burn fat and grow muscles efficiently.
High-Volume Calisthenics Workouts is about simplicity but hard-core, military-style training.

It brings back the missing part of old calisthenics and the beauty of hard work basic training. A training style that nowadays is replaced by modern approaches where almost everything seems to be made for the cool factor. From showing off advanced calisthenics moves to tricks and gimmicks on bars. And people apparently misses the fact that might and muscle aren’t built with tricks, gimmicks and spinning on bars.

One’s ability to show great feats of strength in the upper body doesn’t compensate for weak undeveloped-chicken legs.My eBook is all about old calisthenics, and there is nothing fancy or cool about it. I made it for real grinders who want to develop a proportionally-built physique like the imposing Greek statues.

It doesn’t matter how strong you got until this point. My program has two different levels of difficulty for each workout. One stands for those that are of a more intermediate level, and the other is made for advanced athletes.
It is not a program built for starters in bodyweight training. A baseline strength and fitness ability are required.
You have to be able to do at least 3-4 sets of over 5 correct pull-ups, 12 pushups, 10 dips, 20 squats, 10 leg raises, jog 15 minutes and sprint short-distances at a decent pace. The execution of each rep has to be controlled and in a full range of motion.

Let’s say you are pretty advanced and can do sets of 7-10 pull-ups, over 15 pushups and dips, or over 50 squats, etc. In this case, you will pick the most demanding workouts available in the eBook.
I am powerful and endurable and still train based on this program and find it extremely difficult.
If you are in this situation, you may need a training plan to help you grow muscles, and I think, High-Volume Calisthenics Workouts Program fits.

Unless you can’t do pull-ups, dips, and squats or jog quite well, then you can follow this eBook. If you are a starter and need to master the basics of calisthenics, then my Beginner-Calisthenics program fits better. Check it down below:

Building might and muscle is the reason why I got into calisthenics, followed, and developed the high-volume training method. I wanted to prove that it works and also inspired many others to follow and achieve success. Therefore, I do it also for aesthetics and hypertrophy. But while I do it, I take into consideration overall functionality, strength, and athleticism. My program elegantly combines everything. 

Muscles and strength don’t grow fast. This process is slow, and you build it up gradually as you go through the training. Everyone who has achieved great results followed my training protocol for a long time. I needed several years to look and perform the way I do now.

My program doesn’t include progressive calisthenics, nor any other training plan for Street Workout moves or hold advanced static exercises. 

If you are in a quest to hold a human flag, planche, or front-lever, by all means, don’t buy the eBook. Moreso, I don’t provide progressions for the mighty one-arm pull-ups and balancing a perfect free handstand pushup. 

This program is based on simple exercises, and the difficulty lies in frequency, volume, and intensity of the training. I seek muscle fatigue, pain, and building muscular endurance. 

Honestly, I can do one-arm pull-ups, hold a lever, walk freely in my hands, and do plenty of flawless muscle-ups. And I achieved all these through my training protocol, which isn’t the fastest way to build this kind of ability. To a certain extent, the program helps you master advanced calisthenics, but it isn’t the focus of it. You may need dedicated training for that.

For instance, inside the eBook, you will find workouts around handstand pushups, but you will support your feet against a wall. The point is to grow stronger and shoulders, not to develop coordination and balance.

You will grow big, strong, and powerful legs. For instance, in 2019, almost 70% of my training had to be carried out by my legs. I did a lot of trail runs, sprints, uphill sprints, squats and high-intensity-intervals, and all this required leg power. My legs are equally developed with the upper body, if not even more. Inside the program, you find all of my workouts and the training structure to develop a great set of wheels. 

The reason why many calisthenics athletes don’t develop their legs is that they either don’t train them well, frequently enough or sufficiently. So I dare to say that if you go along with my recommendations, you shall build a proportional physique in the end.

Yes! I very often used a 20lbs weighted vest or plates to add extra resistance to my pull-ups, dips, pushups, and squats. So it is fair by me to include those workouts here.Besides that, I also used to do squats with a training partner sitting on my shoulders. This isn’t absolutely necessary as you can do one-leg squats instead. But for the sake of variety, I included them as well.

I actually recommend integrating along with bodyweight training some lifting if you find it useful. I very rarely deadlifted or did any kettlebell training in the past years, as I wanted to prove you don’t necessarily need them to grow a strong core. Instead, I relied more on sprints, uphill running, squats, jumps, and weighted squats, along with abs work on the pull-up bar. 

And my lower back is solid as a consequence. When I tested my deadlifts, I was surprised to see I can lift heavy. Therefore, this is more of a preference, and I am pro doing some lifting once in a while. As a matter of fact, I included in the eBook some deadlifts to help you structure a complete workout. If you deadlift and do kettlebell training but also consider to integrate bodyweight fitness, don’t quit lifting altogether. You can easily merge the two beautifully.

Yes, but it is not the main focus of my program. Cardio is best for training the legs, core, and of course, it utilizes stored fat as a source of energy to exercise. On the other hand, calisthenics uses sugar and glycogen to provide energy rather than body fat. More cardio-based training can be found in my shredding program below:

But even so, I included just enough aerobic training, based on the jump-rope, running, and plyometric exercises, because you might need to drop a little in size. Your performance in calisthenics is affected by your weight, and carrying around extra poundage will slow you down. So depending on where you stand right now, you will have to begin either with calisthenics or cardio. Maybe the two merged into the same workout. One way or another, you find exercises to meet your expectations. 

You can find plenty of HIIT workouts inside the program. Bodyweight circuits are the pillar of this eBook along with the classic sets and reps method, more of a bodybuilding approach. I integrated them to help you build lean muscle tissue. But HIIT is also efficient for improving the cardiovascular system, increase muscular endurance, and burn calories too. The metabolic state of burning body fat will last hours after completing the HIIT sessions from the program.

I can’t talk about building muscles with calisthenics unless I also include a classic bodybuilding approach. This method is based on sets & reps.

I still use this simple method because it is beneficial in the long run. 

Therefore you will get plenty of these!

Old calisthenics is based on the military training style. By that, I mean training in a pyramid method, where you build up gradually from low reps to high reps and back again. Or vice-versa. 

High-volume calisthenics is all about frequency, intensity, and volume. Therefore, doing pyramids isn’t something you can avoid by following this program. 

I don’t endorse fast muscle-building results. It took me years to develop the physique I possess now, and all of my friends who trained with me needed a pretty long time as well. It doesn’t matter how much you want it to happen, but your body has its own clock. If you are patient and work every week for the years to come, then I guarantee incremental improvements from a month to another.  

Adopt a macro-scale mindset, don’t set timeframes, and just train correctly. Performance comes first, and your physique will reshape as you get better in your training. No program on this planet will provide fast results, regardless of how good it might be. I am sorry if I disappoint you, but it’s up to you only. I am not selling you crap packed as perfume, nor I am a bullshitter of any kind! Unless you work to own the thing, nothing good will ever come. 

I am 29 when I write these words, and until this age, I’ve been through several different body transformations. I went from skinny to athletic and muscular as I switched from swimming to lifting weights.Then I quit the gym and athletics altogether. As a consequence, I got pretty rounded and fat. The following transformation occurred once I trained to become slim again. 

Then I got into calisthenics and achieved might and muscle once more. Because life got into my way, I lost form and gained size. I ended up being bulky from shredded. Because I am not a quitter, I got back to the serious commitment and achieved the best shape and performance of my life. I mean to keep it for a lifetime. 

So you are over 35 or 50. You may live another 40 years because life expectancy increased a lot in our current modern days, right? Hence, you have time to achieve your transformation! Make sure you are healthy first and, if not, seek professional advice from your physician. Unless he tells you otherwise, then you are good to train. 

Make it a lifetime process and work every week. I met and interviewed people over 50 that are still in good shape and started fitness later in life. Genetics play a role, but that doesn’t mean you can’t be fit, pretty lean and robust. Genes dictate how aesthetic you can get, also how performant. However, you are not signing up to beat the very best athletes. You are your own competition and want to improve your current state.

I train only outdoors, and if you do the same, then seek places that have pull-up bars and a dip station. Everything else can be done on a flat surface. It can be a public park or a calisthenics playground the city provides. In this case, you are lucky! I don’t have a calisthenics playground in my town. Hence I built one in my backyard.

If you have none, just go indoors at a gym that has what I said above. You also need TRX stripes or something similar, rubber elastic bands that help you release some of the intensity and comfortable clothing. You could use a watch or your phone to time your pause, and training intervals. 

It is not absolutely necessary, but a weighted vest can help too. Or a training buddy for squats (I suppose you can’t buy one but talk to someone!).

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