Program by Tyson Edwards

www.TheTysonEdwards.com
This program and all contents within it are the intellectual property of Tyson Edwards and are not authorised
to be reproduced, repurposed or published in any way without the permission of the author.
In reading this document you, and any you teach, understand and agree to the following terms: that you/they will not hold the author
responsible for any direct, indirect, incidental, consequential, special, exemplary, punitive, or other damages, under any legal theory,
arising out of or in any way relating to your use of this document and its information, or the content, even if advised of the possibility
of such damages.

The author shall not be liable for any physical, psychological, emotional, financial, or commercial damages, including, but not limited
to, special, incidental, consequential, or other damages. The information contained herein is meant to be used to educate and
entertain the reader and is in no way intended to provide individual medical advice.

MEDICAL DISCLAIMER
Like almost any activity, the training techniques in this document pose some inherent risk. Before practicing the skills described in
this document, be sure not to take risks beyond your level of experience, aptitude, training, and comfort level. It is your responsibility
to assess your safety, know your limits, and obtain expert medical advice from a qualified accredited health professional if any doubts
exist. You agree to take full responsibility for your decisions and actions.

Consultation with a doctor and/or physical fitness instructor is recommended prior to attempting these techniques if any doubts
exist. Doing so after you have had an accident would ruin the purpose of the consultation.

All content in this document is the opinion of the author who does not claim or profess to be a medical professional providing medical
advice. Advice from your professional medical advisor should always supersede information presented in this document.

INDEMNIFICATION
You understand and agree that you will indemnify, defend, and hold Tyson Edwards, its creator, harmless from any liability, loss,
claim, and expense, including reasonable attorney’s fees, arising from your use of his products, or your violation of these terms and
conditions. Tyson Edwards assumes no responsibility for the exercises, practices, or behavior of any kind, or implications of them,
described herein.
Introduction ........................................................................ 4

Calisthenics Program ................................. 5 - 6

Calisthenics progressions table ............ 7

weightlifting Program ............................. 8 - 9

Programming layout options ................... 10

exercise demonstrations ................................. 11

CALISTHENICS teaches you to control your body's weight through complex movements and

uses instability to breed a different kind of strength.

WEIGHTLIFTING forces you to tolerate heavy external loads using compound movements that

can’t be replicated with just your own weight. That intensity gives rise to denser bones, thicker

muscles and an athleticism that translates to most other physical activity.

What one lacks, the other provides. They fit together like the final two pieces of the fitness

jigsaw.

Both programs are written as a 4-week block of training. The intention is that the 4-week block

and the supplementary information provided here will give you with the information needed to

progress with this program design for 4, 8 or 12 weeks (a deload week should follow every 4-

week block).

It’s time to build a complete physique!

The Calisthenics program has specific skills and a range of
progressions or regressions.

The provided program is a template that may not include the

exercise that is the appropriate level for you. To help you decide on
your chosen exercise/progression always use these words:
“Challenging to complete, but does not result in failure”
We will define failure as a breakdown in form, not complete fatigue
(a 7 out of 10 effort is a good guide).

Always stick to a progression for one week, sometimes two weeks,

before considering a harder progression.
 Calisthenics
Session 1.1 Session 1.2 Session 1.3 Session 1.4 Session 1.5 Session 1.6
Planche Lean Back Squat Iron Cross Press Back Squat Planche Lean Iron Cross Support Hold
15 seconds, 3s 3 RIR (15 degrees) 5 RIR 15 seconds, 3s (15 degrees)
5r, 5s 10r, 3s 10r, 3s 15sec, 3s
Feet assisted Planche Press Deadlift Chest Flyes Good Morning Feet assisted Planche Press Jumping Iron Cross Press
10r, 3s 3 RIR 5r, 3s 5 RIR 10r, 3s 5r, 3s
Week 1 5r, 3s 10r, 3s
Piked Handstand Push-Up (floor) Tuck Front Lever Negative Piked Handstand Push-Up (floor) Skin the Cat
5r, 4s 8sec, 5s 5r, 4s 3r, 3s
Pull Ups (bodyweight) Tuck Back Lever Pulls Pull Ups (bodyweight) Dips (bodyweight)
5r, 4s 3r, 3s 5r, 4s 5r, 4s
Dips (bodyweight)
5r, 4s
Session 2.1 Session 2.2 Session 2.3 Session 2.4 Session 2.5 Session 2.6
Planche Lean Back Squat Iron Cross Press Back Squat Planche Lean Iron Cross Support Hold
20 seconds, 3s 3 RIR (15 degrees) 5 RIR 20 seconds, 3s (30 degrees)
5r, 5s 10r, 3s 10r, 3s 15sec, 3s

Feet assisted Planche Press Deadlift Chest Flyes Good Morning Feet assisted Planche Press Jumping Iron Cross Press
10r, 4s 3 RIR 5r, 3s 5 RIR 10r, 4s 5r, 3s
Week 2 5r, 3s 10r, 3s
Piked Handstand Push-Up Tuck Front Lever Negative Piked Handstand Push-Up Skin the Cat
(small feet elevation) 10sec, 5s (small feet elevation) 3r, 3s
5r, 4s 5r, 4s
Pull Ups (+2 - 5kg / 5 - 10lbs) Tuck Back Lever Pulls Pull Ups (+2 - 5kg / 5 - 10lbs) Dips (+2 - 5kg / 5 - 10lbs)
5r, 4s 3r, 3s 5r, 4s 5r, 4s
Dips (+2 - 5kg / 5 - 10lbs)
5r, 4s
Session 3.1 Session 3.2 Session 3.3 Session 3.4 Session 3.5 Session 3.6
Planche Lean (feet elevated) Back Squat Iron Cross Press Back Squat Planche Lean (feet elevated) Iron Cross Support Hold
15 seconds, 3s 3 RIR (30 degrees) 5 RIR 15 seconds, 3s (45 degrees)
5r, 5s 10r, 3s 10r, 3s 15sec, 3s

Feet assisted Planche Press Deadlift Chest Flyes Good Morning Feet assisted Planche Press Jumping Iron Cross Press
(with bodyweight negative) 3 RIR 5r, 3s 5 RIR (with bodyweight negative) 5r, 3s
5r, 3s 5r, 3s 10r, 3s 5r, 3s
Week 3
Piked Handstand Push-Up Adv. Tuck Front Lever Negative Piked Handstand Push-Up Skin the Cat
(medium feet elevation) 8sec, 5s (medium feet elevation) 3r, 3s
5r, 4s 5r, 4s
Pull Ups (+4 - 8kg / 10 - 20lbs) Open Tuck Back Lever Pulls Pull Ups (+4 - 8kg / 10 - 20lbs) Dips (+4 - 8kg / 10 - 20lbs)
5r, 4s 3r, 3s 5r, 4s 5r, 4s
Dips (+4 - 8kg / 10 - 20lbs)
5r, 4s
Session 4.1 Session 4.2 Session 4.3 Session 4.4 Session 4.5 Session 4.6
Planche Lean (feet elevated) Back Squat Iron Cross Press Back Squat Planche Lean (feet elevated) Iron Cross Support Hold
20 seconds, 3s 3 RIR (30 degrees) 5 RIR 20 seconds, 3s (+45 degrees)
5r, 5s 10r, 3s 10r, 3s 15sec, 3s

Feet assisted Planche Press Deadlift Chest Flyes Good Morning Feet assisted Planche Press Jumping Iron Cross Press
(with bodyweight negative) 3 RIR 5r, 3s 5 RIR (with bodyweight negative) 5r, 3s
5r, 4s 5r, 3s 10r, 3s 5r, 4s
Week 4
Piked Handstand Push-Up Adv. Tuck Front Lever Negative Piked Handstand Push-Up Skin the Cat
(90 degree elevation) 10sec, 5s (90 degree elevation) 3r, 3s
5r, 4s 5r, 4s
Pull Ups (+8 - 12kg / 15 - 25lbs) Open Tuck Back Lever Pulls Pull Ups (+8 - 12kg / 15 - 25lbs) Dips (+8 - 12kg / 15 - 25lbs)
5r, 4s 3r, 3s 5r, 4s 5r, 4s
Dips (+8 - 12kg / 15 - 25lbs)
5r, 4s

Week 5 DELOAD
 Calisthenics Progressions
Level 1 Level 2 Level 3 Level 4 Level 5

Planche Lean 15 seconds (feet on ground) 20 seconds (feet on ground) 15 seconds (feet elevated) 20 seconds (feet elevated) 15 seconds (increase lean+)

CTW tuck planche negative (wall) CTW advanced tuck planche negative (wall)
Feet assisted Planche Press Use legs (10r) No legs on negative (5r) Leg assist press, hold and lower (5r)
(5 - 10 seconds) (5 - 10 seconds)

Handstand Push Up Straddle/Pike on ground Pike feet elevated (small - medium elevation) Feet elevated to 90 degrees Pike feet elevated on pbars (small elevation) Feet elevated 90 degrees on pbars

Pull/Chin Ups Feet-assisted Feet assisted +ive, bodyweight -ive feet assisted first half +ive, second half BW, BW -ive Bodyweight Add weight +2 - 5kg (5 - 10lbs) each increase

Dips Feet-assisted Feet assisted +ive, bodyweight -ive feet assisted first half +ive, second half BW, BW -ive Bodyweight Add weight +2 - 5kg (5 - 10lbs) each increase

Iron Cross Press Feet-assisted (up to 45 degrees) Bodyweight up to 15 degrees Bodyweight up to 30 degrees Bodyweight up to 45 degrees 45 degrees or more

Support Hold Support 15 deg support 30 deg support 45 deg support 45 degrees or more

Jumping Iron Cross 45 degree press 90 degree press Less Jump and slower -ive

Chest Flyes Knees and limited ROM Knees to full ROM Feet and limited ROM Feet to full ROM Feet elevated full ROM

Front Lever Negative 8 second tuck 10 second tuck 8 second advanced tuck 10 second advanced tuck 8 second straddle

Back Lever Pulls Tuck Open tuck Advanced tuck Straddle Half lay/Full

Skin the Cat Find full ROM Tuck Tuck with Pike lower Pike
The Weightlifting program has specific reps and sets outlined. The
weight and decision to increase weight is going to be dictated by the
Rate of Perceived Exertion (RPE) and Repetitions in Reserve (RIR).

RPE = a number out of 10 (1 being no effort at all and 10 being

maximum effort) to represent the amount of effort you believe you
exerted in your last set.

RIR = the number of reps you believe you could still perform with
good technique following the completion of your last set.

The RPE and RIR are prescribed within the program and when
applied may not necessarily result in linear weight increases week to
week.
 Weightlifting
Session 1.1 - RPE 7 / 3 RIR Session 1.2 - RPE 6 / 4 RIR Session 1.3 - RPE 7 / 3 RIR Session 1.4 - RPE 6 / 4 RIR Session 1.5 - RPE 7 / 3 RIR
Back Squat Planche Lean Power Clean Feet assisted Planche Press Power Clean
5r , 5s 15 seconds, 3s 3r, 4s 5 - 10r, 3s 2r, 5s
Week 1 Overhead Press Ring Chin Ups Push Press Ring Dips Seated Press
5r, 5s 5r, 3s 6 - 8r, 4s 12r, 3s 8 - 10r, 3s
Clean Pull Weighted Rings Dips Back Squat Ring Rows Rear Foot Elevated Split Squat
5r, 4s 5r, 3s 5r, 5s 12r, 3s 8 - 10r, 3s e/s
Session 2.1 - RPE 7 / 3 RIR Session 2.2 - RPE 6 / 4 RIR Session 2.3 - RPE 7 / 3 RIR Session 2.4 - RPE 6 / 4 RIR Session 2.5 - RPE 7 / 3 RIR
Back Squat Planche Lean Power Clean Feet assisted Planche Press Power Clean
5r , 5s 15 seconds, 3s 3r, 4s 5 - 10r, 3s 2r, 5s
Week 2 Overhead Press Ring Chin Ups Push Press Ring Dips Seated Press
5r, 5s 5r, 3s 6 - 8r, 4s 12r, 3s 8 - 10r, 3s
Clean Pull Weighted Rings Dips Back Squat Ring Rows Rear Foot Elevated Split Squat
5r, 4s 5r, 3s 5r, 5s 12r, 3s 8 - 10r, 3s e/s
Session 3.1 - RPE 8 / 2 RIR Session 3.2 - RPE 6 / 4 RIR Session 3.3 - RPE 8 / 2 RIR Session 3.4 - RPE 6 / 4 RIR Session 3.5 - RPE 8 / 2 RIR
Back Squat Planche Lean Power Clean Feet assisted Planche Press Power Clean
5r , 5s 15 seconds, 3s 3r, 4s 5 - 10r, 3s 2r, 5s
Week 3 Overhead Press Ring Chin Ups Push Press Ring Dips Seated Press
5r, 5s 5r, 3s 6 - 8r, 4s 12r, 3s 8 - 10r, 3s
Clean Pull Weighted Rings Dips Back Squat Ring Rows Rear Foot Elevated Split Squat
5r, 4s 5r, 3s 5r, 5s 12r, 3s 8 - 10r, 3s e/s
Session 4.1 - RPE 8 / 2 RIR Session 4.2 - RPE 6 / 4 RIR Session 4.3 - RPE 8 / 2 RIR Session 4.4 - RPE 6 / 4 RIR Session 4.5 - RPE 8 / 2 RIR
Back Squat Planche Lean Power Clean Feet assisted Planche Press Power Clean
5r , 5s 15 seconds, 3s 3r, 4s 5 - 10r, 3s 2r, 5s
Week 4 Overhead Press Ring Chin Ups Push Press Ring Dips Seated Press
5r, 5s 5r, 3s 6 - 8r, 4s 12r, 3s 8 - 10r, 3s
Clean Pull Weighted Rings Dips Back Squat Ring Rows Rear Foot Elevated Split Squat
5r, 4s 5r, 3s 5r, 5s 12r, 3s 8 - 10r, 3s e/s

Week 5 DELOAD
 *Calisthenics Programming Layout Recommendations*
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 01
Session 1.1 Session 1.2 Session 1.3 Session 1.4 Session 1.5 Session 1.6 REST
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 02
Session 1.1 & 1.2 REST Session 1.3 & 1.4 REST Session 1.5 Session 1.6 REST
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 03 Morning Session 1.1 REST Session 1.3 REST Session 1.5 Session 1.6 REST
Evening Session 1.2 Session 1.4

*Weightlifting Programming Layout Recommendations*

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 01
Session 1.1 Session 1.2 Session 1.3 Session 1.4 Session 1.5 REST REST
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 02
Session 1.1 & 1.2 REST Session 1.3 & 1.4 REST Session 1.5 REST REST
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Option 03 Morning Session 1.1 REST Session 1.3 REST Session 1.5 REST REST
Evening Session 1.2 Session 1.4
The first video link contains visual demonstrations for most of the
exercises within this program. For the exercises not shown, they are
either:
- Assumed knowledge e.g pull ups/chin ups and dips
- Intuitive progressions e.g increasing range, adding weight and/or
slowing the movement.
- Already have an in-depth tutorial on my YouTube channel e.g Skin
the Cat and Power Clean.

Send an email to TheTysonEdwards@gmail.com if you have any

more questions.

Exercise demonstrations:
Skin the Cat tutorial: https://youtu.be/z4dHdprphcU
Power Clean tutorial: https://youtu.be/AQ1UoLdMpOM
Send feedback, additional questions and your results to TheTysonEdwards@gmail.com

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Program by Tyson Edwards

www.TheTysonEdwards.com