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Beginning Calisthenics →

Day 19: Full Structure

Bench Dip enters. Full RR 4-pair structure: Pull+Squat, Dip+Hinge, Row+Push, Core Triplet.

Workout Breakdown

Warmup

Warmup

1

Bird Dog

1 set × 10 reps

2

Squat

1 set × 10 reps

3

Dead Hang

1 set × 15s

3 circuits
1

Scapular Pull-Up

1 set × 8 reps

2

Split Squat

1 set × 8 reps

3 circuits
1

Dip - Bench

1 set × 8 reps

2

Glute Bridge (Single-Leg)

1 set × 10 reps

3 circuits
1

Inverted Row

1 set × 8 reps

2

Push-Up (Incline)

1 set × 12 reps

3 circuits
1

Plank

1 set × 30s

2

Side Plank

1 set × 20s

3

Superman

1 set × 10 reps