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Calisthenics Height Routine

The document outlines a 2-month calisthenics and height routine specifically designed for hard gainers, featuring a structured morning routine focused on height and a weekly workout plan divided into push, pull, legs, and abs. It includes dietary recommendations for optimal weight gain and muscle development, emphasizing high protein intake and calorie consumption. Expected results include improved muscle definition, weight gain, and potential height increase.

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egarafat001786
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15 views3 pages

Calisthenics Height Routine

The document outlines a 2-month calisthenics and height routine specifically designed for hard gainers, featuring a structured morning routine focused on height and a weekly workout plan divided into push, pull, legs, and abs. It includes dietary recommendations for optimal weight gain and muscle development, emphasizing high protein intake and calorie consumption. Expected results include improved muscle definition, weight gain, and potential height increase.

Uploaded by

egarafat001786
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

2-Month Calisthenics + Height Routine (For Hard Gainer)

Morning Routine (Height Focus)

- Hanging: 3×20–30 sec

- Cobra Stretch: 3×20 sec

- Cat–Cow: 3×15

- Forward Bend Stretch: 3×20 sec

- Toe Touch + Back Stretch: 2×20 sec

- Skipping: 300 jumps

Day 1 – PUSH

- Push-ups: 4×10

- Wide Push-ups: 3×10

- Decline Push-ups: 3×8

- Pike Push-ups: 3×10

- Diamond Push-ups: 2×6

Day 2 – PULL

- Pull-ups: 4×5

- Chin-ups: 3×6

- Australian Row: 4×10

(If no bar: Towel Row, Door Pull, Backpack Curl)

Day 3 – LEGS

- Squats: 4×20

- Lunges: 3×15 each leg

- Jump Squats: 3×15

- Calf Raise: 3×25


Day 4 – ABS

- Leg Raise: 4×12

- Plank: 1 min ×3

- Russian Twist: 3×25

Day 5 – PUSH Repeat

Day 6 – PULL Repeat

Day 7 – Rest + Stretching

Diet (Hard Gainer)

- 4–6 eggs daily

- Chicken/Fish/Soybean

- Milk + Banana Shake

- Rice twice a day

- Oats/Bread

- Peanut Butter

- 2300–2600 calories/day

- 100–120g protein/day

Sleep

- 8 hours minimum

Expected 2-Month Results

- Better chest and arms

- Visible abs line

- Strong back shape

- Weight gain 45 → 50+ kg possible

- Height gain 0.5–2 cm possible

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