THANK YOU FOR YOUR SUPPORT!
Hello, my friend! Thank you very much for purchasing my training program! I hope it will become an irreplaceable helper in the calisthenics world and I’m pretty sure it will definitely help you reach your goals! I strongly recommend you to visit your physician before starting using this program. Despite the face that I’ve tried to create programs suitable for the most of the people everybody is unique. Remember! Don’t neglect your health in favour of faster progress! Also, never forget about warm-up. It’s a very important part of your training which allows you to avoid injuries and progress much faster! When you feel you start following this program with ease, immediately proceed to the next one to avoid stagnation. Remember the most important thing — NOT A SINGLE DAY WITHOUT PROGRESS!
Igor Kovtun
Level 3
w/out equipment 1. Self-assisted pull-ups
Narrow grip
Normal grip
Wide grip
Technique. You have to concentrate on the target muscles group (here back muscles). It can be achieved by pulling the shoulder blades together in the vertical position. Also, it’s very crucial to protrude your chest and arch a bit your lower back. You should fully extend your arms, working in the maximal amplitude, and by no means round your back at the highest point of the movement. You should minimally involve your legs and ideally they should be fully relaxed.
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2. Australian pull-ups
Narrow grip
Normal grip
Technique. Your body should be parallel to the ground or close to parallel. Arms should be maximally extended. At the beginning of the exercise elbows go aside, simultaneously you should maximally pull your shoulder blades together and keep this position to the end of the rep. Reaching the middle point of the exercise start maximally protrude your chest, touching the bar with its lowest point. The speed of execution is a bit higher than normal.
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3. Push-ups
Normal
Kneeling
Technique. Elbows point aside. The speed of execution is a bit higher than normal. Keep the chest muscles tensed at the very moment of the movement. Every rep you should touch the floor with your chest. Look forward and keep your head lifted up. Torso should go up and down simultaneously with pelvis.
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4. Bent legs raises
5. “The pump”
Technique. Don’t swing and don’t lift your legs too high. Also, in the very final point of the movement you should slightly round your back that will help you to crunch your abs.
Technique. From the 90 degrees position with hands and feet on the ground move forward in shoulders arching back and touching the ground with hips. Then, return to the initial position through inverted movement. It’s important not to involve abs muscles into work.
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6. Extra high calf raises
7. Vertical push-ups
Technique. Holding on something lean back maximally transferring your bodyweight to your feet involving calf muscles into work, then perform raises in quite fast tempo.
Technique. With slightly bent legs place your hands close to your feet. Elbows should be pointed strictly aside. Pushing-up move down as low as possible. Don’t fully extend your arms in the final/initial positions.
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8. Dips
9. Pull-ups
Technique. Elbows should point in the somewhere in between wide apart and arms along body positions (about 45 degrees). Going down until a bit more than 90 degrees in elbows keeping tension in all working muscle groups, especially in chest muscles. The tempo should not be very fast.
Technique. Maximally move elbows apart pulling shoulder blades together. Arch your lower back a bit and reach the bar with your chest. It’s not important to pull-up until your chin is over the bar, muscles concentration is more important.
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10. Bar dips
11. Lowest push-up position hold
Technique. Round your back involving chest into work. Go down moving your elbows aside and touch the bar with the lowest part of your chest. It’s acceptable to lean a bit forward.
Technique. Keep 90 degrees angle in elbows and straight body line.
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12. High bar flag fixation
13. Simplified “dive”
Technique. Hold the middle position of performing muscle-up through one arm. Upper arm’s elbow is slightly over the bar line, transfer your bodyweight on it. Pull up with the second arm to lower burden on the main arm.
Technique. Place your hands close to your feet and slightly bend your legs. Elbows should be pointed strictly aside. Do push-up as low as possible then smoothly bend your lower back and move your bodyweight forward controlling the movement by arms strength. Go back to the initial position by any comfortable way.
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14. High chest pull-ups
15. Straight legs raises
Technique. Relax your shoulders moving them out of joints then quickly insert them back creating impulse. Move body a bit away from the bar to avoid hitting it.
Technique. From dead hang position raise slightly bent legs to the bar and smoothly and controlled go back to the initial position.
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16. Muscle-up through one arm
17. Pull over on high bar
Technique. Create impulse by legs movement forward. Move forward in shoulders and sharply, at the same time with arms movement, return them into joints sockets and transferring bodyweight on one arm move another one up into flag position. Get stable in this position and transfer bodyweight to the upper arm. In the last step get the second arm over the bar and push up to the straight arms position.
Technique. Start the movement from raising straight legs to the bar and pulling up at the same time creating impulse then move legs up and over the bar and pull yourself to pelvic area. Get your legs over the bar continuing pulling movement and get into straight arms position.
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18. Push-ups arms along body
19. Wall handstand
Technique. Doesn’t differ from the standard push-ups technique except elbows movement. They should go along body transferring burden to triceps.
Technique. Place your hands at the distance of two palms from wall then lean on it with your lower back. Press your head to the wall then sharply kick up and softly land on it. Get stable and start slightly kicking off the wall trying to catch balance.
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20. Self-assisted reverse grip pull-ups
21. Reverse grip pull-ups
Technique. It’s important to concentrate on target muscles group (here it’s biceps) which can be achieved by rounding your back in the initial position. It’s also important no to protruding your chest and keep your lower back flat. Fully extend your arms in the maximal amplitude. Use legs for assistance as much as it’s needed but ideally they should be fully relaxed. The final position is 90 degrees in elbows.
Technique. Form a slight false grip, place your hands a bit wider than shoulder’s width. Elbows should go along body and arch your lower back. Protrude your chest and pull your shoulder blades together.
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23. Jumping squats
22. Split jump
Technique. Place your legs a bit wider than shoulder’s width rotating your feet on 30-45 degrees. Start movement by moving your pelvis back and raising your arms in front of you to keep balance. Knees shouldn’t go over the toes line. Squat a bit lower than 90 degrees in knees and jump up pushing yourself up by calves strength then softly land and repeat the movement.
Technique. Jump and switch legs or just slowly switch legs. Knee shouldn’t go over the toes line and knee angle should be approximately 90 degrees. Don’t touch the ground with your knees and don’t help your with your hands!
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with equipment 24. Bench push-ups
25. Bench press with rubber band
Technique. Slightly bend your knees, stepping on the whole feet. Place your hands a bit wider than shoulder’s width and slowly go down until touching the bench. Fully extend your arms in the initial and final positions, stressing your triceps in every moment of the movement.
Technique. Pull a rubber band under bench and pulling elbows apart perform smooth but not too slow bench press. In the final point pull your shoulders forward to involve chest muscles into work. Rubber band should go strictly over elbows.
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26. Rubber band assisted push-ups
27. Horizontal rubber band chin row
Technique. These push-ups are much easier than usual ones because rubber band pulls you up. Technique is the same.
Technique. Rubber band should be fixed on chest level. Make a few steps back until the band is medium tensed then lean a bit back with your torso and perform smooth but quite fast pulling movement to your chin pulling elbows up and apart and loosening your wrists a bit.
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29. Inverted rubber band press
28. Chest flies with rubber band
Technique. Lean forward almost parallel to the ground. Place your arms wide apart slightly bending your elbows then pull down bringing hands together. Don’t change the position during the whole movement.
Technique. Torso should be strictly parallel to the ground, back straight. Elbows in the initial position should be pointed up and apart. Perform pulling movement bringing your hands together.
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31. Rubber band triceps extension
30. Biceps curls
Technique. Attach rubber band as low as possible and make a few steps forward. Elbows should be placed the closest to body. The movement should be executed in the maximal amplitude. Wrists are stressed. Don’t exceed 90 degrees in elbows in the final position.
Technique. Attach rubber band as low as possible or just stand on it. Extend arms in the final position in the maximal amplitude.
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32. Pull-ups with rubber band
33. Dips with rubber band
Technique. Is identical to regular pull-ups. Place rubber band strictly in the middle.
Technique. Is identical to regular dips. Attach rubber band to one of the bars and put one of the hands into the loop. Get into dips position and place your bent legs on the top of rubber band.
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35. Horizontal one arm row
34. Pistol squats with rubber band
Technique. Hold rubber band and perform squats. Knees shouldn’t go over the toes line, the second leg is straightened in front of you. Perform ONLY with rubber band or holding on something nohow else. The floating arm is always straight and is in front of you. Keep your back perfectly flat.
Technique. Place rubber band approximately at chest level. Go back until rubber band is tensed enough to keep relaxed arm in horizontal position then make a step back with a leg of the same name bending the other one and leaning on it to keep balance. Perform pulling movement to belt by arm bending but not using impulse! Arm should move strictly along the body. Pay maximal attention to lower back muscles.
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36. Dumbbells/rubber band press
37. Muscle-up with rubber band
Technique. Move elbows strictly apart and don’t fully insert shoulder joints. Wrists are slightly relaxed.
Technique. Take a slight initial swing then move forward in shoulders “relaxing” them and sharply insert them into joints sockets creating maximal impulse directed up and to the bar. Reaching the second position on the pic move elbows over the bar including triceps into work at the same time.
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38. Vertical rubber band row
It’s important to correctly pick a rubber band, bar’s height and your position, Ideally you should perform the exercise without struggling and reaching the maximal tension in the lower point. Technique. In the beginning of the movement you should move forward in shoulders after the tensed rubber band and then simultaneously start pulling move keeping your elbows close to your torso, rounding your chest and pulling your shoulder blades together. Hold the final position for half a second. Keep the tempo a bit higher than regular. 23
Disclaimer This training program is an example and every user can change it for her/his needs by adding or removing some exercises, changing quantities of reps and etc. Unauthorized copying and distributing of this document or its parts is considered a low crime. Dear friends, there are lots and lots of power, time and passion spent on writing and preparing these programs. Your support is very important to me! I’m asking you not to contribute into neither support unauthorized distribution and also inform me about any suspicious activity via e-mail address
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You should consult your physician or other health care professional before starting this or any other training programs. Diet recommendations for this level are available at www.igorkovtun.com/shop
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