Read more: [ Ссылка ]
This is a supplemental plan. Add this to your routine but count your total reps each day.
READ THE DESCRIPTION FOR FULL INFORMATION HOW THIS WORKS:
Also in iPhone / Android APP format - see [ Ссылка ]
New Situp Program Developed:
READ MORE ABOUT THE PUSHUP AND PULLUP PUSH: (See chart for daily details)
[ Ссылка ]
and it works for situps too:
see [ Ссылка ] (different plan though)
PS - NOT BEST IF ALREADY OVER 80 PUSHUPS OR 20 PULLUPS . This can lead to a very high volume of calisthenics and produce potentially negative or painful results.
THIS is a supplemental workout program. That means you do your normal workouts during the week - any pullups, pushups in your normal workout count toward your daily totals. Top it off to get your max 4-5x totals each day for 10 days. Rest 3-4 days and test in that exercise. REST means not pushing or pulling exercises for that time BUT you can swim, run, ruck, lift legs, etc...
PS - this program works best if you are under 15 pullups but can help push you into the low 20s if stuck in low to mid teens. Do not attempt if already over 20 pullups or 85 pushups.
This plan is a routine that I have personally tested since 1995 helping military members to increase their pushups / pullups by 50-100% in as little as 14 day plan.
It works this way: take your max of pushups x 4 - do it 10 days straight - rest 3 days and test on day 14. For pullups: take your pullups max x 5 - do it for 10 days straight - rest for 3 days and test on 14 days.
There is now an APP for you as well - see [ Ссылка ]
If you have done this plan and looking for a new workouts of the week see ideas at
[ Ссылка ]
For more information - see see [ Ссылка ]
***High volume calisthenics can lead to tendonitis if you are not used to doign calisthenics or lifting weights using high repetition sets. Listen to your body and push yourself but not to the point of pain / injury. There is a fine line with overtraining and seeing progress with the overload principle. ***
