Any proven routine that mix calisthenics with weightlifting?

[Herdicasa]

Is there any well-designed routine that combines calisthenics with weightlifting? One that primarily includes weighted bodyweight exercises for the upper body and predominantly free weight exercises for the legs.

In case there isn't a proven routine with those characteristics, would it be possible to create one in this thread?

[coachcalande]

Is there any well-designed routine that combines calisthenics with weightlifting? One that primarily includes weighted bodyweight exercises for the upper body and predominantly free weight exercises for the legs.

In case there isn't a proven routine with those characteristics, would it be possible to create one in this thread?

Go to YouTube and see CrossFit for example…

[air2fakie]

You'd just make your own & can base the movements on a traditional proven routine if you want, it's not rocket science. Lots of gymgoers did these types of routines during COVID lockdown if they couldn't set up a real home gym.

[jaxqen]

Upper:
pushups / decline pushups
pullups/chinups
dips
hand stand / pike
L-sit holds/planks

Lower:
squats
stiff deadlifts
leg curls
lunges/leg press
calf raises

Repeat {maybe change rep ranges}

No, I didn't ask ChatGPT

[GrouchyUSMC]

Is there any well-designed routine that combines calisthenics with weightlifting? One that primarily includes weighted bodyweight exercises for the upper body and predominantly free weight exercises for the legs.

In case there isn't a proven routine with those characteristics, would it be possible to create one in this thread?

https://70sbig.com/the-70s-big-lp/

[Herdicasa]

Upper:
pushups / decline pushups
pullups/chinups
dips
hand stand / pike
L-sit holds/planks

Lower:
squats
stiff deadlifts
leg curls
lunges/leg press
calf raises

Repeat {maybe change rep ranges}

No, I didn't ask ChatGPT

Fine, bro! The only exercise I don't like is the handstand/pike pushups. Should I just remove it or would it be advisable to add an OHP instead?

[osjua3]

Fine, bro! The only exercise I don't like is the handstand/pike pushups. Should I just remove it or would it be advisable to add an OHP instead?

I reckon ohp is goat for shoulders you should be fine with them and for chest dips are good dips on rings are better and just add weight when you get too strong for the 8-12 rep range. I don't think push-ups are very efficient, bench or bb bench way superior. Maybe you could do Flys with rings set up close to the ground,. If you really want to stick to bodyweight movements

I never felt the hype for lunges, I'd rather put the energy into atg squats.

[Herdicasa]

Thanks for the help. This is the selection of exercises I have structured for the upper body:

A. Standing OHP
B. Chinups

C. Ring dips OR Ring flies
D. Ring rows

E. L-sit holds + Lu raises


Would it be good to add squats and perform that training 2 or 3 days a week instead of a 4-day upper/lower?

I have this doubt because squats look to me a great exercise, but I'm not sure to what extent they are sufficient for targeting the legs and glutes.

[jaxqen]

Thanks for the help. This is the selection of exercises I have structured for the upper body:

A. Standing OHP
B. Chinups

C. Ring dips OR Ring flies
D. Ring rows

E. L-sit holds + Lu raises


Would it be good to add squats and perform that training 2 or 3 days a week instead of a 4-day upper/lower?

I have this doubt because squats look to me a great exercise, but I'm not sure to what extent they are sufficient for targeting the legs and glutes.

Squats target the glutes & quads & lower back, but not so much the hamstrings.
For this you can do deadlifts, stiff deadlifts, romanian deadlifts or even calistenics like nordic curls.

PS: I like a lot the upper body exercises selection, congrats!

[tommy4life]

Jim wendlers 53 bodyweight template

[freddyexists03]

I think crossfit but not sure. Definitely look into it. There is likely good YouTube videos.