90 Days body transformation with Calisthenics

by Son Lam

Week 1
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 5 Australian Pull up 4 Crunches 10 Running 1km Regular Push up 5 Australian Pull up 4 Squats 15
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Wide Push up 5 Australian Chin up 4 Flutter kicks 10s Wide Push up 5 Australian Chin up 4 Calf raise (each leg) 15
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Diamond Push up 5 Pull up 4 Heel taps 20 Diamond Push up 5 Pull up 4 Lunges walk 20
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Reverse T-BAR Dips 5 Chin up 4 Crunches 10 Reverse T-BAR Dips 5 Chin up 4 Wall sit 45s
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
Pull up 4 Plank 15s Pull up 4 Duck walk 20
Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
Chin up 4 Chin up 4 Jumps Squat 10
4 exercises 6 exercises 5 exercises 4 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Week 2

Push up Pull up Crunches Squat Wall sit

Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 7 Australian Pull up 6 Crunches 10 Running 1km Regular Push up 7 Australian Pull up 6 Squats 15
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Wide Push up 7 Australian Chin up 6 Flutter kicks 10s Wide Push up 7 Australian Chin up 6 Calf raise (each leg) 15
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 7 Pull up 6 Heel taps 20 Diamond Push up 7 Pull up 6 20
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 7 Chin up 6 Crunches 10 Reverse T-BAR Dips 7 Chin up 6 45s
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Pull up 6 Plank 15s Pull up 6 20
Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
6 6 Jumps Squat
Chin up Chin up 10
4 exercises 6 exercises 5 exercises 4 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 8 mins rest between each cycles

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com

 90 Days body transformation with Calisthenics
by Son Lam

Week 3 Push up Pull up Crunches Squat Wall sit

Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 9 Australian Pull up 8 Crunches 15 Running 1.5km Regular Push up 9 Australian Pull up 8 Squats 17
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Wide Push up 9 Australian Chin up 8 Flutter kicks 15s Wide Push up 9 Australian Chin up 8 Calf raise (each leg) 17
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 9 Pull up 8 Heel taps 26 Diamond Push up 9 Pull up 8 25
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 9 Chin up 8 Crunches 15 Reverse T-BAR Dips 9 Chin up 8 60s
Rest 90s Rest 90s Rest 45s Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Pull up 8 Plank 25s Pull up 8 26
Rest 90s Rest 90s Rest 60s
Australian Close grip Australian Close grip
8 8 Jumps Squat
Chin up Chin up 12
4 exercises 6 exercises 5 exercises 4 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 8 mins rest between each cycles

Week 4
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 11 Australian Pull up 8 Crunches 15 Running 1.5km Regular Push up 11 Australian Pull up 8 Squats 17
Rest 90s Rest 75s Rest 45s Rest 90s Rest 75s Rest 60s
Wide Push up 11 Australian Chin up 8 Flutter kicks 15s Wide Push up 11 Australian Chin up 8 Calf raise (each leg) 17
Rest 90s Rest 75s Rest 45s Rest 90s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 11 Pull up 8 Heel taps 26 Diamond Push up 11 Pull up 8 25
Rest 90s Rest 75s Rest 45s Rest 90s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 11 Chin up 8 Crunches 15 Reverse T-BAR Dips 11 Chin up 8 60s
Rest 90s Rest 75s Rest 45s Rest 90s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Pull up 8 Plank 25s Pull up 8 26
Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
8 8 Jumps Squat
Chin up Chin up 12
4 exercises 6 exercises 5 exercises 4 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 8 mins rest between each cycles

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com

 90 Days body transformation with Calisthenics
by Son Lam

Week 5
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 11 Australian Pull up 9 Crunches 17 Running 2km Regular Push up 11 Australian Pull up 9 Squats 19
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Wide Push up 11 Australian Chin up 9 Flutter kicks 18s Wide Push up 11 Australian Chin up 9 Calf raise (each leg) 19
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 11 Pull up 9 Heel taps 30 Diamond Push up 11 Pull up 9 25
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 11 Chin up 9 Crunches 17 Reverse T-BAR Dips 11 Chin up 9 70s
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Tiger Push up 5 Pull up 9 Plank 30s Tiger Push up 5 Pull up 9 26
Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
9 9 Jumps Squat
Chin up Chin up 12
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 8 mins rest between each cycles

Week 6
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 13 Australian Pull up 11 Crunches 17 Running 2km Regular Push up 13 Australian Pull up 11 Squats 19
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Wide Push up 13 Australian Chin up 11 Flutter kicks 18s Wide Push up 13 Australian Chin up 11 Calf raise (each leg) 19
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 13 Pull up 11 Heel taps 30 Diamond Push up 13 Pull up 11 25
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 13 Chin up 11 Crunches 17 Reverse T-BAR Dips 13 Chin up 11 70s
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Tiger Push up 7 Pull up 11 Plank 30s Tiger Push up 7 Pull up 11 26
Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
11 11 Jumps Squat
Chin up Chin up 12
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 8 mins rest between each cycles

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com

 90 Days body transformation with Calisthenics
by Son Lam

Week 7
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 15 Australian Pull up 13 Crunches 20 Running 2.5km Regular Push up 15 Australian Pull up 13 Squats 22
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Wide Push up 15 Australian Chin up 13 Flutter kicks 20s Wide Push up 15 Australian Chin up 13 Calf raise (each leg) 22
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 15 Pull up 13 Heel taps 30 Diamond Push up 15 Pull up 13 28
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 15 Chin up 13 Crunches 20 Reverse T-BAR Dips 15 Chin up 13 80s
Rest 75s Rest 75s Rest 45s Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Tiger Push up 9 Pull up 13 Plank 35s Tiger Push up 9 Pull up 13 30
Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Jumps Squat
Chin up 13 Chin up 13 14
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Week 8
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 15 Australian Pull up 15 Crunches 20 Running 2.5km Regular Push up 15 Australian Pull up 15 Squats 22
Rest 60s Rest 75s Rest 45s Rest 60s Rest 75s Rest 60s
Wide Push up 15 Australian Chin up 15 Flutter kicks 20s Wide Push up 15 Australian Chin up 15 Calf raise (each leg) 22
Rest 60s Rest 75s Rest 45s Rest 60s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Lunges walk
Diamond Push up 15 Pull up 15 Heel taps 30 Diamond Push up 15 Pull up 15 28
Rest 60s Rest 75s Rest 45s Rest 60s Rest 75s Rest 60s
Australian Wide grip Australian Wide grip
Wall sit
Reverse T-BAR Dips 15 Chin up 15 Crunches 20 Reverse T-BAR Dips 15 Chin up 15 80s
Rest 60s Rest 75s Rest 45s Rest 60s Rest 75s Rest 60s
Australian Close grip Australian Close grip
Duck walk
Tiger Push up 11 Pull up 15 Plank 35s Tiger Push up 11 Pull up 15 30
Rest 75s Rest 75s Rest 60s
Australian Close grip Australian Close grip
15 15 Jumps Squat
Chin up Chin up 14
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com

 90 Days body transformation with Calisthenics
by Son Lam

Week 9
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 17 Pull up 2 Crunches 20 Running 3km Regular Push up 17 Pull up 2 Squats 25
Rest 60s Rest 60s Rest 30s Rest 60s Rest 60s Rest 60s
Wide Push up 17 Chin up 2 Flutter kicks 20s Wide Push up 17 Chin up 2 Calf raise (each leg) 25
Rest 60s Rest 75s Rest 30s Rest 60s Rest 75s Rest 60s
Diamond Push up 17 Wide grip Pull up 2 Heel taps 30 Diamond Push up 17 Wide grip Pull up 2 Lunges walk 30
Rest 60s Rest 75s Rest 30s Rest 60s Rest 75s Rest 60s
Reverse T-BAR Dips 17 Wide grip Chin up 2 Crunches 20 Reverse T-BAR Dips 17 Wide grip Chin up 2 Wall sit 80s
Rest 60s Rest 75s Rest 30s Rest 60s Rest 75s Rest 60s
Tiger Push up 13 Close grip Pull up 2 Plank 40s Tiger Push up 13 Close grip Pull up 2 Duck walk 36
Rest 75s Rest 75s Rest 60s
Close grip Chin up 2 Close grip Chin up 2 Jumps Squat 16
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Week 10 Push up Pull up Crunches Squat Wall sit

Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 19 Pull up 4 Crunches 20 Running 3km Regular Push up 19 Pull up 4 Squats 25
Rest 60s Rest 60s Rest 30s Rest 60s Rest 60s Rest 60s
Wide Push up 19 Chin up 4 Flutter kicks 20s Wide Push up 19 Chin up 4 Calf raise (each leg) 25
Rest 60s Rest 60s Rest 30s Rest 60s Rest 60s Rest 60s
Diamond Push up 19 Wide grip Pull up 4 Heel taps 30 Diamond Push up 19 Wide grip Pull up 4 Lunges walk 30
Rest 60s Rest 60s Rest 30s Rest 60s Rest 60s Rest 60s
Reverse T-BAR Dips 19 Wide grip Chin up 4 Crunches 20 Reverse T-BAR Dips 19 Wide grip Chin up 4 Wall sit 80s
Rest 60s Rest 60s Rest 30s Rest 60s Rest 60s Rest 60s
Tiger Push up 15 Close grip Pull up 4 Plank 40s Tiger Push up 15 Close grip Pull up 4 Duck walk 36
Rest 60s Rest 60s Rest 60s
Close grip Chin up 4 Close grip Chin up 4 Jumps Squat 16
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com

 90 Days body transformation with Calisthenics
by Son Lam

Week 11
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 19 Pull up 5 Crunches 25 Running 3.5km Regular Push up 19 Pull up 5 Squats 30
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Wide Push up 19 Chin up 5 Flutter kicks 25s Wide Push up 19 Chin up 5 Calf raise (each leg) 30
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Diamond Push up 19 Wide grip Pull up 5 Heel taps 30 Diamond Push up 19 Wide grip Pull up 5 Lunges walk 36
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Reverse T-BAR Dips 19 Wide grip Chin up 5 Crunches 25 Reverse T-BAR Dips 19 Wide grip Chin up 5 Wall sit 80s
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Tiger Push up 17 Close grip Pull up 5 Plank 45s Tiger Push up 17 Close grip Pull up 5 Duck walk 36
Rest 60s Rest 60s Rest 60s
Close grip Chin up 5 Close grip Chin up 5 Jumps Squat 16
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Week 12
Push up Pull up Crunches Squat Wall sit
Test max reps

Push day Pull day ABS Cardio Push day Pull day Leg day
Regular Push up 21 Pull up 7 Crunches 25 Running 3.5km Regular Push up 21 Pull up 7 Squats 30
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Wide Push up 21 Chin up 7 Flutter kicks 25s Wide Push up 21 Chin up 7 Calf raise (each leg) 30
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Diamond Push up 21 Wide grip Pull up 7 Heel taps 30 Diamond Push up 21 Wide grip Pull up 7 Lunges walk 36
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Reverse T-BAR Dips 21 Wide grip Chin up 7 Crunches 25 Reverse T-BAR Dips 21 Wide grip Chin up 7 Wall sit 80s
Rest 45s Rest 60s Rest 30s Rest 45s Rest 60s Rest 60s
Tiger Push up 21 Close grip Pull up 7 Plank 45s Tiger Push up 21 Close grip Pull up 7 Duck walk 36
Rest 60s Rest 60s Rest 60s
Jumps Squat 16
Close grip Chin up 7 Close grip Chin up 7
Rest 60s
5 exercises 6 exercises 5 exercises 5 exercises 6 exercises 6 exercises
3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles 3 Cycles
5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles 5 mins rest between each cycles

Chúc an em tập luyện thật tốt và có chế độ ăn nghỉ phù hợp để phát triển cơ bắp nhé !!!

Youtube: Lâm đâu rồi ??? Facebook: ParallettesSonLam Solam2606@gmail.com