The Best Bodyweight 12 Week Calisthenics Program
Created by: Murshid Akram
The Best Bodyweight 12 Week Calisthenics Program –
Week 1
• Training Days: Monday, Tuesday, Thursday, and Friday
• Training Duration: 30 minutes
• Total Rounds: Three (3)
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minutes
• Here AMRAP means As many reps as possible.
Week 2
• Frequency: 4 Days a week (Mon, Tue, Thur, and Fri)
• Session of one Duration: 30 minutes
• Number of Rounds: Three
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minutes
Week 3
• Frequency: 4 Days a week
• Daily Workout Duration: 45 minutes
• Total Rounds: Three
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minutes
Week 4
• Training Days: Monday, Tuesday, Thursday, and Friday
• Workout Duration: 45 minutes
• Total Rounds: 3
• Rest Between Exercises: 30-45 seconds
• Rest Between Rounds: 2 minutes
Week 5
• Number of Training Days in a Week: Four (Mon, Tue, Thur, and Fri)
• Daily Workout Session: 45 minutes
• Total Rounds: Three
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minute
Week 6
• Training Days: Monday, Tuesday, Thursday, and Friday
• Workout Duration: 45 minutes
• Total Rounds: 3
• Rest Between Exercises: 30-45 seconds
• Rest Between Rounds: 2 minutes
Week 7
• Number of Training Days: Five (Except Thursday and Sunday)
• Workout Duration: 45 minutes
• Total Rounds: 3
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minutes
Week 8
• Number of Training Days: 5 Days a Week
• Workout Duration: 45 minutes
• Total Rounds: 3
• Rest Between Exercises: 30-45 seconds
• Interval Time Between Rounds: 2 minutes
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“The Best Bodyweight 12 Week Calisthenics Program”
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