Home/Dumbbell Training Plan
Bodyweight Calisthenics Program
Complete workout schedule, progression guidelines, and working set recommendations for Bodyweight Calisthenics Program.
Target Goal
Home/Dumbbell
Days Per Week
5-6 Days
Progression Method
Double Progression / Wave
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Heavy Upper Body / Push | Bench Press, Overhead Press, Incline Press | 5-8 reps (Heavy) |
| Day 2 | Heavy Lower Body / Pull | Barbell Squat, Romanian Deadlift, Lat Pulldown | 5-8 reps (Heavy) |
| Day 3 | Rest / Active Recovery | Mobility, Cardio, Core Work | - |
| Day 4 | Hypertrophy Upper / Pull | Barbell Row, Dumbbell Press, Cable Raises | 8-12 reps (Volume) |
| Day 5 | Hypertrophy Lower / Push | Leg Press, Bulgarian Split Squats, Leg Curls | 10-15 reps (Volume) |
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