{"id":21684744,"url":"https://github.com/codecaine-zz/bodyweight-workout-program","last_synced_at":"2026-03-19T21:04:41.492Z","repository":{"id":250510515,"uuid":"834664903","full_name":"codecaine-zz/bodyweight-workout-program","owner":"codecaine-zz","description":"Intermediate calisthenics workout 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Push-Ups:** 2 sets of 20-30 reps\n\n## Main Workout (Mix of Slow and Fast Reps)\n\n1. **Archer Push-Ups:** 3 sets of 5 reps per arm\n2. **Slow Pull-Ups:** 3 sets of 5 reps (10 seconds up, 10 seconds down)\n3. **Wide Push-Ups:** 3 sets of 10-12 reps\n4. **Fast Chin-Ups:** 3 sets of 10-12 reps (explosive up, controlled down)\n5. **Dips:** 3 sets of 12-15 reps\n6. **Diamond Push-Ups:** 3 sets of 8-10 reps\n7. **Inverted Rows (or Supported Rows):** 3 sets of 12-15 reps\n8. **Incline Push-Ups:** 3 sets of 15-20 reps\n9. **Slow Push-Ups:** 3 sets of 8-10 reps (3-4 seconds down, 3-4 seconds up)\n\n## Optional Core Workout\n\n1. **Jack Lalanne extended Plank:** 3 sets of 1-minute hold\n2. **Hanging Leg Twists:** 3 sets of 20 reps (10 each side)\n3. **Hanging Leg Raises:** 3 sets of 10-15 reps\n\n## Cool Down (10 minutes)\n\n1. **Static Stretching:** 5 minutes (Chest, shoulders, triceps)\n2. **Foam Rolling:** 5 minutes (Focus on upper body muscles)\n\n# Lower Body Workout\n\n## Warm-Up (10-15 minutes)\n\n1. **Jumping Jacks:** 2 minutes\n2. **Dynamic Stretching:** 5 minutes (Leg swings, hip circles)\n3. **High Knees:** 2 minutes\n4. **Bodyweight Squats:** 2 sets of 20 reps\n\n## Main Workout\n\n1. **Squats:** 3 sets of 20 reps\n2. **Lunges:** 3 sets of 15 reps per leg\n3. **Glute Bridges:** 3 sets of 20 reps\n4. **Calf Raises:** 3 sets of 25 reps\n5. **Mountain Climbers:** 3 sets of 30 seconds\n6. **Jump Squats:** 3 sets of 15 reps\n\n## Cool Down (10 minutes)\n\n1. **Static Stretching:** 5 minutes (Hamstrings, quadriceps, calves)\n2. **Foam Rolling:** 5 minutes (Focus on lower body muscles)\n\n# Suggested Weekly Schedule\n\n- **Monday:** Upper Body Workout\n- **Tuesday:** Lower Body Workout\n- **Wednesday:** Upper Body Workout\n- **Thursday:** Lower Body Workout\n- **Friday:** Upper Body Workout\n- **Saturday:** Lower Body Workout\n- **Sunday:** Rest or light activity (e.g., walking, stretching)\n\n# Tips for Success\n\n- **Focus on Control:** Maintain full control during slow pull-ups and chin-ups, emphasizing the eccentric (lowering) phase.\n- **Rest Between Sets:** Allow adequate rest between sets (60-90 seconds) to recover and maintain performance, especially for slow, controlled movements.\n- **Listen to Your Body:** If you experience discomfort or pain (beyond normal muscle fatigue), reassess your form or reduce the intensity.\n- **Progress Gradually:** As you build strength, you can gradually increase the number of reps or add more challenging variations.\n- **Form Over Quantity:** Always prioritize proper form to avoid injuries and maximize the effectiveness of the exercises.\n\nBy incorporating both slow and fast variations, you can achieve a balanced approach to strength, muscle growth, power, and 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