Experimenting with GZCL Method Bodyweight Calisthenics Routine
Routine:
Warmup
Blood Flow
1. 100 Skipping without rope
2. 20 Jumping Jacks
Mobility
1. Shoulder
2. Elbow
3. Wrist
4. 10s RTO Support Hold
Skills work
1. 5m Handstand Work
2. 3x Right OA Elbow Lever, LOA Straddle EL
Main
1. (W1D1)
1. (T1) 5x3+ RPE 7.5 Front Lever Variation (180s r)
2. (T2 H Pull) 3x10+ RPE 7 Rows Variation (120s r)
3. (T3 V Push) 3x10+ RPE 7 Pike Push Ups (90s r)
2. (W1D2)
1. (T1) 5x3+ RPE 7.5 Back Lever Variation (180s r)
2. (T2 H Push) 3x10+ RPE 7 Planche Push Ups Variation (120s r)
3. (T3 H Pull) 3x10+ RPE 7 Rows Variation (90s r)
1. (W2D1)
1. (T1) 6x2+ RPE 7.5 Front Lever Variation (180s r)
2. (T2 H Pull) 2x8+ RPE 7 Rows Variation (120s r)
3. (T3 V Push) 3x10+ RPE 7 Pike Push Ups (75cm) (90s r)
2. (W2D2)
1. (T1) 6x2+ RPE 7.5 Back Lever Variation (180s r)
2. (T2 H Push) 4x8+ RPE 7 Planche Push Ups Variation (120s r)
3. (T3 H Pull) 3x10+ RPE 7 Rows Variation (90s r)
1. (W3D1 GZCL)
1. (T1) 6x2+ RPE 8.5 Front Lever Variation (180s r)
2. (T2 H Pull) 5x6+ RPE 6.5 Rows Variation (120s r)
3. (T3 V Push) 3x10+ RPE 7 Pike Push Ups (75cm) (90s r)
2. (W3D2 GZCL)
1. (T1) 6x2+ RPE 8.5 Back Lever Variation (180s r)
2. (T2 H Push) 5x6+ RPE 6.5 Planche Push Ups Variation (120s r)
3. (T3 H Pull) 3x10+ RPE 7 Rows Variation (90s r)
1. (W4D1 GZCL)
1. (T1) 10x1+ RPE 9 Front Lever Variation (180s r)
2. (T2 H Pull) 5x4+ RPE 6.5 Rows Variation (120s r)
3. (T3 V Push) 3x10+ RPE 7 Pike Push Ups (75cm) (90s r)
2. (W4D2 GZCL)
1. (T1) 10x1+ RPE 9 Back Lever Variation (180s r)
2. (T2 H Push) 5x4+ RPE 6.5 Planche Push Ups Variation (120s r)
3. (T3 H Pull) 3x10+ RPE 7 Rows Variation (90s r)
3. 4x+ Side Splits Isometric Stretching
4. 3x30s+ Compression Work / Hamstring Isometric Stretching
Prehab & Rehab
Stretching
More Details to the routine: / gzcl_based_routine_for_bodyweight_fitness
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Workout Journal:
First time trying out my bodyweight routine using the GZCL method.
I've seen the possibility of the RPE based 3x5+ routine. However, due to having golfer's elbow and moving, didn't have enough time to record the objective progresses.
Using 3 seconds of isometric as 1 second.
Changed how I do the side splits. Instead of staying at the height where I can do 30s nor staying at lowest where I can only stay for 2s, I started leaning against a support to put all my weight on it and go to the lowest point and use only 10~40% of the concentric strength to do 15s. Then, stay 15s passively at the end. This seems to be yielding a much better result!
Hamstring isometric stretching is hard.. Harder than the side splits. Legs keep trembling.
I really need adjustable dumbbells so I can rehab & prehab better.. damn it.
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Highlights:
New routine!
Can do 3x30s Compression Work!
Side Splits are finally making progress!
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Equipment I use:
Canada:
Gymnastic rings: https://amzn.to/2Rammkl
Pull up bar: https://amzn.to/2TxrTD4
Dip bar: https://amzn.to/2R4jyVE
Push up bar: https://amzn.to/3mRFTTM
Power tower: https://amzn.to/3nonldR
Resistance bands: https://amzn.to/39S32zj
Dumbbells: https://amzn.to/36ARCPP
Overcoming Gravity: https://amzn.to/2WiMrjS
US:
Pull up bar: https://amzn.to/3cPYBqk (Not the same brand but looks like the same product)
Push up bar: https://amzn.to/36QQuJn
Resistance bands: https://amzn.to/2W9CGEy
Dumbbells: https://amzn.to/3lzooqK
Overcoming Gravity: https://amzn.to/2UaJEGP
UK:
Gymnastic rings: https://amzn.to/2W2E6Ru (mine is the 32mm one of this product)
Pull up bar: https://amzn.to/38I4By2 (Not the same brand but looks like the same product)
Resistance bands: https://amzn.to/2ICLmvj
Dumbbells: https://amzn.to/3lyvwno
Overcoming Gravity: https://amzn.to/2wbo3Gp
As an Amazon Associate I earn from qualifying purchases.
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0:00 Warm up and what I'm up to
0:22 Skills Work
0:37 W1D1 Main Workout
1:01 W1D2 Main Workout
1:40 W2D1 Main Workout
2:11 W2D2 Main Workout
2:49 W3D1 Main Workout
3:23 W3D2 Main Workout
4:01 W4D1 Main Workout
4:32 W4D2 Main Workout
5:11 Outro