| Date | Exercise | Set 1 | Set 2 | Set 3 | Difficulty (1–10) | Notes | |------|----------|-------|-------|-------|-------------------|-------| | 6/1 | Pull-ups | 8 | 7 | 6 | 8 | Last rep slow |
| For beginners to advanced athletes
The PDF says "3 sets of 8-12 pull-ups." You do 3 sets of 6 (close enough) and then mess around on the rings for 20 minutes. No strength gain. Fix: Follow the "RIR" (Reps in Reserve) rule. If the PDF says 12 reps, you need to be 1-2 reps away from failure. Log your numbers. best calisthenics program pdf
To save you time scrolling, here is your personalized recommendation based on your goal. | Date | Exercise | Set 1 |
Best for: Strength endurance and minimalists If the PDF says 12 reps, you need
The best programs focus on . Instead of
Inspired by Paul Wade’s controversial book, the "CC" PDF variants focus on the "Big Six": Pushups, Pull-ups, Squats, Leg Raises, Bridges, and Handstand Pushups. The best PDF versions strip away the prison lore and leave the 10-step progression ladder.