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Ditched the gym. Rate Weighted Calisthenics/Weightlifting routine
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01-27-2026, 01:53 PM
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#1
Ditched the gym. Rate Weighted Calisthenics/Weightlifting routine
Canceled my gym membership and ordered multiple items from amazon which includes a pullup/dip station, 5ft barbell, 200lbs of plates, workout bands, and a cheap bench. Also got adjustable dumbells up to 44lbs, and a cheap cable pully system. Space is definitely an issue and wouldn't be able to fit a 7ft barbell and squat rack. 5 day routine:
Day1:
-Weighted deficit pushups 5x6-8
-Decline pushups 4x12
-Dips 3x12
-Barbell shoulder press 3x12
-Dumbbell flies 3x15
-Band chest flys 3x15
Day 2:
-Weighted Pullup 5x6-8
-Reverse grip pullups 3xFailure
-Barbell row 4x10
-Yates row 3x12
-weighted Hyper Extensions 3x12
-Dumbbell rear delt flies 3x12
Day 3:
-Goblet Squat 5x8
-Bulgarian split squats 4x10
-Stiff leg deadlifts 4x10
-Glute Bridge 3x12
-probably abs
Day 4:
Mixture of push&pull
Day 5:
Arms and some legs
Is this too much volume? Change or add anything?
Day1:
-Weighted deficit pushups 5x6-8
-Decline pushups 4x12
-Dips 3x12
-Barbell shoulder press 3x12
-Dumbbell flies 3x15
-Band chest flys 3x15
Day 2:
-Weighted Pullup 5x6-8
-Reverse grip pullups 3xFailure
-Barbell row 4x10
-Yates row 3x12
-weighted Hyper Extensions 3x12
-Dumbbell rear delt flies 3x12
Day 3:
-Goblet Squat 5x8
-Bulgarian split squats 4x10
-Stiff leg deadlifts 4x10
-Glute Bridge 3x12
-probably abs
Day 4:
Mixture of push&pull
Day 5:
Arms and some legs
Is this too much volume? Change or add anything?
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01-27-2026, 01:58 PM
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#2
- piramparam
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- piramparam
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Too much volume and movements.
1096 ng/dl
01-27-2026, 01:59 PM
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#3
not enough avi, nomsayin?
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01-27-2026, 02:10 PM
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#4
- kimm4
- Join Date: May 2008
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I don't think you need 5 days. I would make day 2 legs and day 3 what you originally had planned for day 2. For day 4 I would nix the mix of push/pull and do some arms and legs, (which you had planned for day 5.) To be honest you might not need that much for legs on that day...maybe a few sets of rdl's or goodmornings.
National Level Competitor (Female BB)
01-27-2026, 02:43 PM
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#5
Originally Posted By kimm4⏩
Yeah probably gonna just do like 2 exercises for legs that day. I think you're probably right about day 2. Makes more sense to separate the upper body days.
I don't think you need 5 days. I would make day 2 legs and day 3 what you originally had planned for day 2. For day 4 I would nix the mix of push/pull and do some arms and legs, (which you had planned for day 5.) To be honest you might not need that much for legs on that day...maybe a few sets of rdl's or goodmornings.
Fk the Good Poster Crew (Lockdev, Pink, Kimm, Wasps, Expatriot, Mulloway, Luc1fer, Smallpeter, gwg, Super Hercules, Bonobo, maori-rap, Based Bagel, ezmac31, Goobaa, Godfrd and many more). You know who you are.
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