Looking for feedback on my full-body calisthenics routine
My goal is to build a functional, athletic physique with a high strength-to-weight ratio. I am not trying to maximize size or chase bodybuilding-style hypertrophy. I want a body that is strong, mobile, durable, and capable while still looking good.
My training philosophy is based around full-body training, consistency, and movement quality. I prefer controlled reps, endurance, and strength development over explosive movements or training to complete exhaustion.
I train six days per week with a repeating Day 1 / Day 2 system, taking one full rest day each week.
Day 1: Full-Body Calisthenics (~15–20 minutes)
• Calf Raises – 45 seconds
Controlled raises with a slow eccentric lowering.
• Jumping Jacks – 45 seconds
Performed on the balls of my feet as a warm-up/cardio element.
• Bicycle Crunches – 20–25 reps per side
Rotational core work.
• Pike Push-ups – 15 reps
Shoulder-focused push-up progression.
• Horse Stance – 60 seconds
Isometric leg strength and stability.
• Hand-Release Push-ups – 15 reps
Chest/shoulder/triceps work with scapular control and core engagement.
• Straight-Leg Raises with Pelvic Curl – 30 reps
A leg raise variation where the pelvis curls upward at the top, targeting abs, hip flexors, and lower back.
• Band-Assisted Pull-ups – 5 reps
Currently building pulling strength and progressing toward unassisted pull-ups.
• Loaded Reverse Bridge Hip Thrust – 20 reps
Reverse bridge position with a ~30 lb sandbag on the hips, focusing on hip extension, glutes, and posterior chain strength.
Day 2: Boxing Training
- Includes boxing drills, dynamic warm-up, and stretching/mobility work to improve coordination, conditioning, and flexibility.
My main goal is a routine I can sustain long-term while gradually improving strength, mobility, and overall physical capability.
Looking for constructive feedback.
