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Toji Calisthenics Routine

The document outlines a weekly workout plan consisting of push, pull, legs, and full-body exercises, along with meditation sessions. It includes specific exercises for each day, progression goals for various movements, and a recovery day. The training rule emphasizes training close to failure and progressing to more challenging variations or adding weight once target reps are achieved with good form.

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p19362436
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4 views2 pages

Toji Calisthenics Routine

The document outlines a weekly workout plan consisting of push, pull, legs, and full-body exercises, along with meditation sessions. It includes specific exercises for each day, progression goals for various movements, and a recovery day. The training rule emphasizes training close to failure and progressing to more challenging variations or adding weight once target reps are achieved with good form.

Uploaded by

p19362436
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Toji

Monday – Push
Push-ups 4 sets
Incline Pike Push-ups 3 sets
Chair Dips 3 sets
Dumbbell Lateral Raises 3 sets
Plank 2 sets
Meditation 5–10 min

Tuesday – Pull
Pull-ups 4 sets
One-arm Dumbbell Rows 3 sets
Hammer Curls 3 sets
Superman Hold 3 sets
Meditation 5–10 min

Wednesday – Legs + Core


Squats 4 sets
Bulgarian Split Squats 3 sets
Calf Raises 3 sets
Leg Raises 3 sets
Side Plank 2 sets
Meditation 5–10 min

Thursday – Push
Same as Monday

Friday – Pull + Handstand


Handstand Practice 10 min
Pull-ups 3 sets
One-arm Dumbbell Rows 3 sets
Hammer Curls 3 sets
Rear Delt Raises 3 sets
Meditation 5–10 min

Saturday – Full Body


Push-ups 3 sets
Pull-ups 3 sets
Squats 3 sets
Pike Push-ups 2 sets
Plank 2 sets
Meditation 5–10 min

Sunday – Recovery
20–30 min Walk
Meditation 10 min

Progression
Push-ups: 25 reps → Diamond → Archer → One-arm
Pike Push-ups: 15 reps → Elevated Pike → Handstand Push-up
Pull-ups: 10–12 reps → Chest-to-Bar → Explosive → Muscle-up
Squats: 30 reps → Bulgarian → Jump → Pistol Squat
Plank: 2 min → RKC Plank → Body Saw → L-sit

Rule
Train 1–2 reps before failure. When you reach the target reps with good form, move to the next
variation or add weight.

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