Calisthenics Master 1 (Marcus Blackwood)

Science Behind the Plan:

This advanced calisthenics plan focuses on developing extraordinary strength-to-weight ratio through progressive movement patterns. The program implements strategic exercise progressions that gradually increase mechanical disadvantage rather than simply adding repetitions, allowing for continuous strength development using only bodyweight.

6-Week Program:

Week 1-2: Movement Foundation

  • Day 1: geihmj (legs, chest, biceps, shoulders, arms, hips)

  • 8 reps × 4 sets per exercise

  • Day 2: kftpa! (back, forearms, triceps, traps, abs, overall)

  • 8 reps × 4 sets per exercise

  • Day 3: qnuvzy (quads, hamstrings, glutes, calves, obliques, thighs)

  • 8 reps × 4 sets per exercise

  • Rest day

  • Repeat sequence

  • Total volume per week: =576 reps

Week 3-4: Skill Development

  • Day 1: geihmj (legs, chest, biceps, shoulders, arms, hips)

  • 6 reps × 5 sets per exercise (more challenging variations)

  • Day 2: kftpa! (back, forearms, triceps, traps, abs, overall)

  • 6 reps × 5 sets per exercise (more challenging variations)

  • Day 3: qnuvzy (quads, hamstrings, glutes, calves, obliques, thighs)

  • 6 reps × 5 sets per exercise (more challenging variations)

  • Rest day

  • Repeat sequence

  • Total volume per week: =540 reps

Week 5-6: Movement Mastery

  • Day 1: geihmja (legs, chest, biceps, shoulders, arms, hips, abs)

  • 5 reps × 6 sets per exercise (advanced variations)

  • Day 2: kftpaz! (back, forearms, triceps, traps, abs, obliques, overall)

  • 5 reps × 6 sets per exercise (advanced variations)

  • Day 3: qnuvya! (quads, hamstrings, glutes, calves, thighs, abs, overall)

  • 5 reps × 6 sets per exercise (advanced variations)

  • Rest day

  • Repeat sequence

  • Total volume per week: =630 reps