Revealing my Secret Workout Plan for Building Muscle...

hey guys it's michael here from

calisthenics family and welcome to the

third episode of my calisthenics

transformation series

in which i'm on my journey to build

muscle mass

and get stronger so as promised

in this episode i will review my current

calisthenics training program so

in this video i'm going to tell you guys

how you can properly construct

your workout routine and put all the

different attributes that you need

in your workout into your workout plan

so let's get this video started and

let's get into my workout plan to build

muscle mass let's do this

all right guys so let's have a closer

look to my complete

workout plan that i'm currently doing so

as you can see

here in front of you you can see my

current workout plan

that goes from monday until saturday

and if you look closely you can see that

i'm doing a push

pull legs split routine and reason being

is because this way i can hit

all the muscle groups twice a week which

is most

optimal for hypertrophy or muscle

building so let's have a closer look to

the actual

workouts so here you can see the first

workout on monday the push workout

here the pool workout on wednesday legs

workout on thursday

i have a rest day and then on friday a

weighted push workout

and on saturday a pool workout also

waited

and the first part of the week i focus

on hypertrophy

a lot of volume a lot of repetitions and

at the end of the

week i focus a little bit more on

strength but also still high personal

fee

so now let's have a closer look to the

actual build up of

each workout so for example on monday

this is my push workout

focus on hypertrophy and here you can

see

the buildup of the workout and this is a

very good way to structure

your workouts and making sure that you

hit all the different

attributes in your workout for example

your warm-up

your skill work strength work core work

mobility

and flexibility if you're not familiar

with this i would highly recommend to

start

implementing this like workout hierarchy

so as you can see from the variations

here on the top you'll see that i've

added the angle

and the target of the exercise and this

is really important and often neglected

but it's really important that you look

closely to the muscles that you want to

target

but also the different angles that you

want to do in your workout

so a big mistake for example would be to

only focus on horizontal pushing

for your chest for example but

neglecting the vertical way of pushing

or the waistline way of pushing so

this gives a like a clear overview on

how you can structure this and making

sure that you put everything that is

needed into your workout

so the first part speaks for it so the

warm-up blood flow mobility

positioning drills like core exercises

then some skill work i'm not focusing

too much on skill work during the

strength workouts because i only want to

focus on strength

during these workouts i do like five

minutes of handstands

because i'm practicing my handstand in

another workout session

which i'll explain later but the biggest

part of the workout is the strength part

so for example here you can see the

build up of the

strength part so starting with planche

assist holds

and this is a straight arm isometric

hold

then i like to switch between straight

arm exercises and bent arm exercise

because then i can rest

for my straight arm exercises uh while

i'm doing the bent arm exercises such as

the wall handsome push-ups

and that is a vertical pushing exercise

then a straight arm dynamic exercise

again

the l-sit to tuck planche then another

bent arm exercise this time focusing on

our waistline pushing strength the

pseudo planche

push-ups then another straight arm

dynamic exercise ring flies and then

finishing off with decline push-ups

and also a bent arm horizontal way of

pushing and at less

you can focus on isolation work for

example for your triceps

and next to that here you can see the

core work else it holds

an isometric exercise and a dynamic

exercise

and some mobility and flexibility work

so this is how the structure of my

workout

looks like that i've been doing already

for years now i have also seen this in

the book overcoming gravity that i just

showed you guys last week that this is a

really good way

to set up your workouts so let's get

real quick

through all the other workouts i'm not

gonna do everything in full detail

otherwise it's gonna be way too long

so here on tuesday you see the pool

workout only

weight exercises focus on hypertrophy

then here you can see

my legs workout also focus on

hypertrophy then on thursday i have a

rest day

so then on friday i will be fully

recovered from these

three workouts and then i can start my

weighted workouts

so then i have a weighted push workout

on friday and a weighted pool workout on

saturday

so guys this is my full workout routine

that i'm currently doing

for six weeks and like i said in the

first episode

then after those six weeks i will switch

it up and start my strength cycle

focusing more on all the weighted

exercises and really working to my one

rep max and like i said in the beginning

i don't do a lot of hands and work

during my strength workouts i like to

have to focus on during my workout

but i'm really grinding on the one arm

handstand

that is what i'm doing in the evening

then i have a lot of more focus if i

only

focus on one particular skill especially

for the one arm handstand you need

so much focus and i've noticed that you

can't just do the one arm handstand

prior to a push workout because then my

shoulders are already fatigued from

other

handstand work so i've divided this in

another session at night

just one hour of practice for three

times per week on monday

wednesday and friday alright so now that

i've showed the workout plan

let me show you how this looks in

practice so after doing the warm-up and

skill

work it's time for strength work and the

first exercise

is the planche assist hold the straight

arm

isometric exercise for the shoulders i'm

really focusing on

good form here that's why i'm doing 20

seconds

then exercise 2 is the well handstand

push-up

a bent arm vertical pushing exercise

also for the shoulders and for this i'm

also working

towards hypertrophy so doing a lot of

volume

four sets in total up to eight to

ten repetitions then the third exercise

is another straight arm dynamic exercise

the l-sit

two duct planche also for the shoulders

but this time working our straight arm

strength and as you can see i really try

to push

all the way up with straight arms and

have a protracted scapula

then the fourth exercise another bent

arm

waistline pushing exercise as you can

see from the wrist they're almost

touching

my hips so that's why it's a waistline

pushing exercise

really good for exercises that require a

lot of leaning for example the planche

but also a 90 degree handstand push-up

then

the fifth exercise is a sort of straight

arm

and bent arm exercise at the same time

so for this i'm doing

four sets in total and 10 to 12

reps so let's hop on straight to the

last exercise

and that is the isolation exercise for

the triceps

and this is the parallettes tricep

extension it looks really

close to the movement of a impossible

dip

but i can't do that yet but this works

the same way and i can

really feel the burn in my triceps so

guys this was the strength part of the

workout

i hope that you now have an idea of the

workout practice

itself next to the workout plan alright

guys so this was in short my workout

plan

but also an explanation of the workout

practice from a push workout

so i hope this was helpful and give you

an idea on how you can create

your own plan which kind of exercises

you need to put in your workout routine

and also like the structure of your

workout routine

in the different variations for example

the pushing the horizontal pushing

but also skill work warm-up and also

core and flexibility work let me know in

the comments

if this was helpful and if you want me

to create more videos like this

maybe for my pool workout i'll see you

guys in the next episode in which i'm

gonna share a day

in the life of my current calisthenics

muscle building

journey so thanks for watching subscribe

for more i'll see you in the next

episode

peace out guys

[Music]

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