DIT 134-ENG Andrea Larosa 4 Weeks Calisthenics Training Program(Advanced) 2026 (Complete And Verified Study material) (35pages) LEARNEXAMS

Requirements: 1-5 Muscle ups; 15+ Pull/Chin ups; 40+ Push ups; 30+ Dips. Equipment needed for this program: Jumping rope, 2 steps, Elastic Band for assistance; Any adjustable bar and Parallel Bars for dips. KEY SYMBOLS: Effort Level (EL): Effort Level refers to the rating of 1-10 and will describe how hard the set is for you. A “6” would be moderate, “9” would be very hard, and “10” is complete muscle failure. The required EL is always the priority. It will always be your responsibility to determine if an exercise is too easy or hard to match desired EL. If it is, please adjust the repetitions accordingly. That means if you have to do a repetition less or more to hit the targeted EL, please do. Supersets (+): Exercises joined together by a “+” must be completed in a superset. This is when multiple exercises are performed back to back with NO rest. Example 1: 5 Pull Ups + 5 Australian Pull ups. Example 2: 10 Dips + 10 Push ups. Time Under Tension (TUT): Is the amount of time you have to hold a certain isometric position. Example: Pull up with chin over bar Hold (TUT: 10”) It means you have to hold the Pull up position with