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  1. #1
    Registered User JMags23's Avatar
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    Upper Body Calisthenics/Lower Body Weights

    I was wondering if anyone has any experience in training their upper body with just calisthenics and also using squats and deadlifts for their lower days. When I get my numbers up for bodyweight movements I’ll be adding weight to keep getting stronger/building muscle. I’d be doing the basic movements to start with. Pull-ups, chin ups, inverted row, dips, deficit pushups. I would also add in the shoulder press. It’s just a great strength movement, I couldn’t not do it in a program. My idea is this:

    Monday
    “PUSH”
    Back squat
    Shoulder Press
    Dips
    Push Ups- working up to pike push ups and then HSPU eventually to replace push ups

    Tuesday
    “PULL”
    Deadlift
    Pull-ups
    Inverted Row
    Chin ups

    Wednesday - either a rest day or do some farmer carries and some shoulder prehab and do the PUSH day on Thursday, PULL day Friday. Rest on the weekend.

    I’d treat it like a 5x5 program. Add weight to squat/deadlift/press every workout and add a rep or two for the calisthenics movements every time and then add weight later on.

    Any thoughts/opinions/suggestions are appreciated.
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  2. #2
    Registered User BeginnerGainz's Avatar
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    Try it and find out
    Age: 30

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  3. #3
    Registered User EliKoehn's Avatar
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    That's an interesting idea! Never thought of that before. Seems like a good way to keep intensity high on two of the most demanding movements by avoiding excessive fatigue, but without incurring atrophy on the upper body either.
    Bench: 325
    Squat: 405
    Deadlift: 505

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  4. #4
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    I always felt a minimalist routine of weighted muscle ups, trap bar deadlifts, and heavy KB swings would be worth a run. Run with it, see how it goes.
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