Elite Calisthenics 4 (Derek "Iron" Cruz) Science Behind the Plan: "Elite calisthenics represents the perfect fusion of strength, skill, and body awareness," explains Derek. This specialized plan focuses on developing the strength-to-weight ratio, motor control, and specific movement patterns necessary for advanced bodyweight skills. The program implements progressive skill acquisition methodology to systematically build toward impressive calisthenics demonstrations.
6-Week Program: Week 1-2: Calisthenics Foundation
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Day 1: ethfkm (chest, triceps, shoulders, forearms, back, arms) - Upper body development
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8 reps × 3 sets per exercise with skill-specific preparation
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Day 2: apgvj! (abs, traps, legs, calves, hips, overall) - Core/lower body
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8 reps × 3 sets per exercise with movement pattern development
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Day 3: izuqn! (biceps, obliques, glutes, quads, hamstrings, overall) - Supplementary strength
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Calisthenics Development
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Day 1: ethfkm (chest, triceps, shoulders, forearms, back, arms) - Upper body development
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6 reps × 4 sets per exercise with skill-specific progressions
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Day 2: apgvj! (abs, traps, legs, calves, hips, overall) - Core/lower body
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6 reps × 4 sets per exercise with increased movement complexity
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Day 3: izuqn! (biceps, obliques, glutes, quads, hamstrings, overall) - Supplementary strength
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Calisthenics Mastery
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Day 1: ethfkm! (chest, triceps, shoulders, forearms, back, arms, overall) - Upper body development
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4 reps × 6 sets per exercise with advanced calisthenics elements
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Day 2: apgvj!i (abs, traps, legs, calves, hips, overall, biceps) - Core/lower body
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4 reps × 6 sets per exercise with elite skill development
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Day 3: izuqn! (biceps, obliques, glutes, quads, hamstrings, overall) - Supplementary strength
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6 reps × 5 sets per exercise
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Total volume per week: =606 reps