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Blue and Yellow Simple Workout Daily Planner

The document outlines a calisthenics training program by David Goggins and Sung Jin Wo, categorized into four levels: Basic, Athletic, Elite, and their respective advanced versions. Each level provides specific exercises with recommended repetitions and sets to enhance strength and endurance. The program emphasizes progressive training to achieve higher fitness goals.

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freezyguy997
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1 views

Blue and Yellow Simple Workout Daily Planner

The document outlines a calisthenics training program by David Goggins and Sung Jin Wo, categorized into four levels: Basic, Athletic, Elite, and their respective advanced versions. Each level provides specific exercises with recommended repetitions and sets to enhance strength and endurance. The program emphasizes progressive training to achieve higher fitness goals.

Uploaded by

freezyguy997
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
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CALISTHENICS

David Goggins | Sung Jin Wo

Training Focus : Do it for Him, just to freeze ur feelings up | Be a Batman

Basic Level Awakening

✅ Push-ups: 30-40 in a row ✅ Push-ups: 4 sets of 15-20


✅ Pull-ups: 8-10 in a row ✅ Pull-ups: 4 sets of 5-8
✅ Dips: 10-15 in a row ✅ Dips: 4 sets of 8-10
✅ Squats: 50 in a row ✅ Squats: 4 sets of 30
✅ Plank: 1-2 minutes ✅ Plank: 3 sets of 45-60 sec
✅ Hanging Leg Raises: 5-8 reps ✅ Hanging Leg Raises: 3 sets of 5
✅ Burpees: 15-20 in a row ✅ Burpees: 3 sets of 10

Athletic Level Shadow Monarch

🔥 Push-ups: 50+ in a row 🔥 Push-ups: 4 sets of 30-50


🔥 Pull-ups: 15-20 in a row 🔥 Pull-ups: 4 sets of 10-15
🔥 Dips: 20-30 in a row 🔥 Dips: 4 sets of 15-20
🔥 Squats: 100 in a row 🔥 Squats: 4 sets of 80-100
🔥 Plank: 3+ minutes 🔥 Plank: 3 sets of 2-3 min
🔥 Hanging Leg Raises: 15-20 reps 🔥 Hanging Leg Raises: 4 sets of 10-15
🔥 Burpees: 30+ in a row 🔥 Burpees: 4 sets of 20-30

Elite Level Monarch of Shadows

💪 One-Arm Push-ups: 10 per arm ⚔️ Archer Push-ups – 4x10 per arm


💪 One-Arm Pull-ups: 1-3 per arm ⚔️ Explosive Pull-ups – 4x8
💪 Muscle-ups: 10 in a row ⚔️ Jumping Pistol Squats – 4x12
💪 Pistol Squats: 15 per leg ⚔️ Superman Plank – 3x15 sec
💪 Planche Hold: 5-10 seconds ⚔️ Dragon Flags – 4x10
💪 Front Lever Hold: 5-10 seconds ⚔️ Burpee Muscle-ups – 4x6

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