Feedback about my training program (8 weeks)

[fsalas2006]

Hi guys,

I’m from Costa Rica (Central America), I read the BtGB and I think is a great book. I created a program training based on the book; I’ll be training 5 times a week. The sessions were designed to last only 50mins with 10mins warm up.

I’ve been doing calisthenics exercises for several years now, but I never did gymnastics. I would really appreciate if you give me your feedback about the training program.

I’m trying to perform GB Pyramids; I’m performing an Upper Body Pressing followed by a Fundamental Static Positions and then an Upper Body Pulling followed by Fundamental Static Positions. I alternate Upper Body Pressing with Upper Body Pulling and Core with legs.

I only do one set per exercise, I try to do from 2 to 5 reps max.

This is my second week and I’m feeling really good.

In regards to the Fundamental Static Positions, I registered my max in each variation and divided by 3 to calculate the time for each exercise.

Please let me know your thoughts.

Thanks in advance for your help!

Training day 1

Upper Body Pressing

Push-up Variations

Pushups - XR PPP

Pushups - XR PPP plus

Pushups - XR PMP

Fundamental Static Positions

L-sit - XR

Straddle L - one hand center

Manna - MSH horizontal

Upper Body Pulling

Row Variations

Front Lever Rows - tuck

Front Lever Rows - flat tuck

Front Lever Rows - straddle

Fundamental Static Positions

Back Lever - flat tuck

Front Lever - flat tuck

Planche - tuck

Core

V-up Variations

L-sit lift

V-ups - lift

V-ups - lift

Legs

Deck Squat Variations

Deck Squats - jumping

Deck Squats - jumping for distance

Deck Squats - jumping for distance

Training day 2

Upper Body Pressing

Dip Variations

Dips - XR

Dips - XR

Dips - XR Bulgarian

Fundamental Static Positions

L-sit - XR

Straddle L - one hand center

Manna - MSH horizontal

Upper Body Pulling

Pull-up Variations

Pull-ups - XR Bulgarian L

Pull-ups - wide grip

Pull-ups - wide grip behind

Fundamental Static Positions

Back Lever - flat tuck

Front Lever - flat tuck

Planche - tuck

Core

HLL Variations

HLL - single leg

HLL

HLL - under-grip

Legs

Single Leg Squat Variations

SLS - deck

SLS

SLS - jumping

Training Day 3

Upper Body Pressing

HSPU Variations

HeSPU - elevated

HeSPU - elevated

HSPU - XR using straps

Fundamental Static Positions

L-sit - XR

Straddle L - one hand center

Manna - MSH horizontal

Upper Body Pulling

Curl Variations

Chin-ups - inverted

Reverse Muscle-up - half

Reverse Muscle-up - half

Fundamental Static Positions

Back Lever - flat tuck

Front Lever - flat tuck

Planche - tuck

Core

Lower Back Variations

Curl-ups

RLL - headstand

RLL - headstand

Legs

Hamstring Variations

Natural Leg Curls

Natural Leg Curls

GHR - half

Training Day 4

Upper Body Pressing

Multi-plane Pressing Variations

Chest roll - HeSPU pause

Chest roll - HeSPU

Chest roll - planche

Fundamental Static Positions

L-sit - XR

Straddle L - one hand center

Manna - MSH horizontal

Upper Body Pulling

Multi-plane Pulling Variations

TOPs pulls

Front Lever Pulls - half

Front Lever Pulls

Fundamental Static Positions

Back Lever - flat tuck

Front Lever - flat tuck

Planche - tuck

Core

Oblique Variations

Windshield wipers - supine

HLL - circular

HLL - circular

Legs

Deck Squat Variations

Deck Squats - jumping

Deck Squats - jumping for distance

Deck Squats - jumping for distance

Training Day 5

Combined Pull/Press

Muscle-up Variations

Muscle-ups - XR seated

Muscle-ups - XR narrow

Muscle-ups - XR narrow

Fundamental Static Positions

L-sit - XR

Straddle L - one hand center

Manna - MSH horizontal

Core

Straight Body Variations

German Hang Pull

Back Pull - negative

Reverse Crank - half

Legs

Single Leg Squat Variations

SLS - deck

SLS

SLS - jumping