Fellow fapstronauts, I've been on a calisthenics journey for a while now, but things have grown stale for me, and I've been chasing too many reps at the expense of feeling depleted and possibly missing out on some gains. I was going to experiment a new way of doing things, to see if I could: 1) feel less drained/more energized from less overall rep work, while still maximally stimulating muscle fibers 2) work on the mind/muscle connection and maximally contracting muscles with more quality work I'm going to outline a sort of calisthenics bodybuilding routine below that I'll be starting with next week. Feel free to give me any feedback you may have on the routine. Feel free to post ways of feeling the listed exercises best. Feel free to post your own routines and your focus in doing them. Feel free! I'll be making this program right now off the cuff, so to speak, in this thread. The goal will be to keep in line with the "three to four sets" paradigm, in that it's been shown that 3-4 sets of a given exercise are all that's needed to elicit maximum hypertrophy so long as a certain threshold is reached. All exercises listed with no spaces between them, will be supersetted for time purposes. Here it goes: MONDAY: 4x8 Weighted Dips 4x8-12 Dead Hang Pull Ups 3x10 Pike Press 3x20 Row 3x15 KB Hammer Curl 3x15 KB High Pull 3x10-12 KB Tricep Extensions TUESDAY 4x25 V-Ups 3x30 Oblique Crunch 3x20 Hollow to Arch 3x20 Pause Chinnies 3x20 Pause Reverse Crunches WEDNESDAY 3x10 Wide Grip Pull Ups 3x20 Pistol Squats 3x10 Mid Grip Pull Ups 3x20 Lunge to Stiff Single Leg "Skater" 3x10 Narrow Grip Pull Ups 3x20 Side Runner Lunge Stretch 2x10 Narrow Grip Chin Ups 2x20 Back Roll to Stand/Jump Thursday 3x10s L-Sit 3x10 Hip Spreads 3x25 V-Ups 3x30 Oblique Crunch 3x20 Hollow to Arch Hold Friday 3x Dips (*controlled reps/intensity to just before failure) 3x Wide Grip Dead Hang Pull Ups (*same) 3x Double Diamond Shoulder Extension Push Ups (*same) 3x Aussie Row (*same) 3x15 Lying Rear Delt Crucifix 3x10 Hammer Bar Curl 3x10+ KB High Pull 3x10+ KB Tricep Extension The underlined exercises are priorities. I'll be working to better my technique, TUT, mind/muscle connection, and weight where applicable.