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Hybrid Calisthenics Routine 2.0 Tracker - Blank

The document outlines a structured exercise program starting on July 7, 2024, featuring various routines including Routine 2.0 and Hampton's Routine, with specific exercises assigned to each day of the week. It includes details on repetition speed, rest times, and instructions for different exercises such as pushups, squats, pullups, and bridges. Additionally, there are sections for tracking progress and goals, indicating that the routines may not align with the site's current progressions.

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markoresv
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257 views21 pages

Hybrid Calisthenics Routine 2.0 Tracker - Blank

The document outlines a structured exercise program starting on July 7, 2024, featuring various routines including Routine 2.0 and Hampton's Routine, with specific exercises assigned to each day of the week. It includes details on repetition speed, rest times, and instructions for different exercises such as pushups, squats, pullups, and bridges. Additionally, there are sections for tracking progress and goals, indicating that the routines may not align with the site's current progressions.

Uploaded by

markoresv
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd

Program Start Date 7/7/2024

Routine Routine 2.0


Weekly frequency per exercise (Hampton Routine 1

Routine 2.0
Monday Pushups/Leg Raises 2-3 Set 7/8/2024
Tuesday Pullups/Squats 2-3 Sets 7/9/2024
Wednesday Bridges/Twist Holds 2-3 Se 7/10/2024
Thursday Pushups/Leg Raises 2-3 Set 7/11/2024
Friday Pullups/Squats 2-3 Sets 7/12/2024
Saturday Bridges/Twist Holds 2-3 Se 7/13/2024
Sunday Rest!

These are Legacy Routines and no longer directly align with the site's progressions.
Hampton's Routine (1x): First Day
Monday Pushups/Leg Raises 2-3 Set 7/8/2024
Tuesday
Wednesday Pullups/Squats 2-3 Sets 7/10/2024
Thursday
Friday Bridges 2-3 Sets 7/12/2024
Saturday
Sunday

Hampton’s Routine (2x): First Day


Monday Pushups/Leg Raises 2-3 Set 7/8/2024
Tuesday Bridges 2-3 Sets 7/9/2024
Wednesday Pullups/Squats 2-3 Sets 7/10/2024
Thursday Pushups/Leg Raises 2-3 Set 7/11/2024
Friday Bridges 2-3 Sets 7/12/2024
Saturday Pullups/Squats 2-3 Sets 7/13/2024
Sunday

Work Week First Day


Monday Pullups 2-3 Sets 7/8/2024
Tuesday Bridges 2-3 Sets 7/9/2024
Wednesday Pushups 2-3 Sets 7/10/2024
Thursday Leg Raises 2-3 Sets 7/11/2024
Friday Squats 2-3 Sets 7/12/2024
Saturday
Sunday Pushups
Repetition Speed:
2 Seconds Down, 1 Second Pause, 2 Sec

Rest Times:
90 Seconds between sets.
First Pushup/Leg Day 7/8/2024 2-3 Minutes between separate exercises
First Pullup&Squat Day 7/9/2024 Adjust these as needed! For example, aft
First Bridge/Twist Hold Day 7/10/2024

site's progressions. should still work (the goals and progressions have been updated, but the

First Pushup/Leg Day 7/8/2024


First Bridge Day 7/9/2024
First Pullup&Squat Day 7/10/2024
, 1 Second Pause, 2 Seconds Up, 1 Second Pause

een separate exercises


eeded! For example, after finishing the first set of pushups, a user will wait 90 seconds before starting their next set. After they

n updated, but the exercise dates are slightly different)


g their next set. After they finished 3 sets of pushups, they’ll wait 3 minutes before starting on Leg Raises.
Instructions

Don't forget to do Leg Raises too!


Date WeekdaType Set/Rep GoSets coGoal met?
7/8/2024 Mon Err:508
7/11/2024 Thurs Err:508
7/15/2024 Mon Err:508
7/18/2024 Thurs Err:508
7/22/2024 Mon Err:508
7/25/2024 Thurs Err:508
7/29/2024 Mon Err:508
8/1/2024 Thurs Err:508
8/5/2024 Mon Err:508
8/8/2024 Thurs Err:508
8/12/2024 Mon Err:508
8/15/2024 Thurs Err:508
8/19/2024 Mon Err:508
8/22/2024 Thurs Err:508
8/26/2024 Mon Err:508
8/29/2024 Thurs Err:508
9/2/2024 Mon Err:508
9/5/2024 Thurs Err:508
9/9/2024 Mon Err:508
9/12/2024 Thurs Err:508
9/16/2024 Mon Err:508
9/19/2024 Thurs Err:508
9/23/2024 Mon Err:508
9/26/2024 Thurs Err:508
9/30/2024 Mon Err:508
10/3/2024 Thurs Err:508
10/7/2024 Mon Err:508
10/10/2024 Thurs Err:508
10/14/2024 Mon Err:508
10/17/2024 Thurs Err:508
10/21/2024 Mon Err:508
Notes
Instructions

Don't forget to do Pushups too!


Date WeekdayType Set/Rep Goal Sets completeGoal Met
7/8/2024 Mon Err:508
7/11/2024 Thurs Err:508
7/15/2024 Mon Err:508
7/18/2024 Thurs Err:508
7/22/2024 Mon Err:508
7/25/2024 Thurs Err:508
7/29/2024 Mon Err:508
8/1/2024 Thurs Err:508
8/5/2024 Mon Err:508
8/8/2024 Thurs Err:508
8/12/2024 Mon Err:508
8/15/2024 Thurs Err:508
8/19/2024 Mon Err:508
8/22/2024 Thurs Err:508
8/26/2024 Mon Err:508
8/29/2024 Thurs Err:508
9/2/2024 Mon Err:508
9/5/2024 Thurs Err:508
9/9/2024 Mon Err:508
9/12/2024 Thurs Err:508
9/16/2024 Mon Err:508
9/19/2024 Thurs Err:508
9/23/2024 Mon Err:508
9/26/2024 Thurs Err:508
9/30/2024 Mon Err:508
10/3/2024 Thurs Err:508
10/7/2024 Mon Err:508
10/10/2024 Thurs Err:508
10/14/2024 Mon Err:508
10/17/2024 Thurs Err:508
Notes
Instructions

Don't forget to do Squats too!


Date WeekdType Set/Rep goal Sets completed
7/9/2024 Tues
7/12/2024 Fri
7/16/2024 Tues
7/19/2024 Fri
7/23/2024 Tues
7/26/2024 Fri
7/30/2024 Tues
8/2/2024 Fri
8/6/2024 Tues
8/9/2024 Fri
8/13/2024 Tues
8/16/2024 Fri
8/20/2024 Tues
8/23/2024 Fri
8/27/2024 Tues
8/30/2024 Fri
9/3/2024 Tues
9/6/2024 Fri
9/10/2024 Tues
9/13/2024 Fri
9/17/2024 Tues
9/20/2024 Fri
9/24/2024 Tues
9/27/2024 Fri
10/1/2024 Tues
10/4/2024 Fri
10/8/2024 Tues
10/11/2024 Fri
10/15/2024 Tues
10/18/2024 Fri
10/22/2024 Tues
Goal Met Notes
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Instructions

Don't forget to do Pullups too!


Date WeekdayType Set/Rep Goal Sets completed
7/9/2024 Tues
7/12/2024 Fri
7/16/2024 Tues
7/19/2024 Fri
7/23/2024 Tues
7/26/2024 Fri
7/30/2024 Tues
8/2/2024 Fri
8/6/2024 Tues
8/9/2024 Fri
8/13/2024 Tues
8/16/2024 Fri
8/20/2024 Tues
8/23/2024 Fri
8/27/2024 Tues
8/30/2024 Fri
9/3/2024 Tues
9/6/2024 Fri
9/10/2024 Tues
9/13/2024 Fri
9/17/2024 Tues
9/20/2024 Fri
9/24/2024 Tues
9/27/2024 Fri
10/1/2024 Tues
10/4/2024 Fri
10/8/2024 Tues
10/11/2024 Fri
10/15/2024 Tues
10/18/2024 Fri
10/22/2024 Tues
Goal Met? Notes
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Instructions

Don't forget to do Twist Holds too!


Date Weekday Type Set/Rep goal Sets complete
7/10/2024 Wed
7/13/2024 Sat
7/17/2024 Wed
7/20/2024 Sat
7/24/2024 Wed
7/27/2024 Sat
7/31/2024 Wed
8/3/2024 Sat
8/7/2024 Wed
8/10/2024 Sat
8/14/2024 Wed
8/17/2024 Sat
8/21/2024 Wed
8/24/2024 Sat
8/28/2024 Wed
8/31/2024 Sat
9/4/2024 Wed
9/7/2024 Sat
9/11/2024 Wed
9/14/2024 Sat
9/18/2024 Wed
9/21/2024 Sat
9/25/2024 Wed
9/28/2024 Sat
10/2/2024 Wed
10/5/2024 Sat
10/9/2024 Wed
10/12/2024 Sat
10/16/2024 Wed
10/19/2024 Sat
10/23/2024 Wed
Goal Met? Notes
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Instructions

Don't forget to do Bridges too!


Date Weekday Type Set/Rep goal Sets complete
7/10/2024 Wed
7/13/2024 Sat
7/17/2024 Wed
7/24/2024 Wed
7/31/2024 Wed
8/7/2024 Wed
8/14/2024 Wed
8/21/2024 Wed
8/28/2024 Wed
9/4/2024 Wed
9/11/2024 Wed
9/18/2024 Wed
9/25/2024 Wed
10/2/2024 Wed
10/9/2024 Wed
10/16/2024 Wed
10/23/2024 Wed
10/30/2024 Wed
11/6/2024 Wed
11/13/2024 Wed
11/20/2024 Wed
11/27/2024 Wed
12/4/2024 Wed
12/11/2024 Wed
12/18/2024 Wed
12/25/2024 Wed
1/1/2025 Wed
1/8/2025 Wed
1/15/2025 Wed
1/22/2025 Wed
1/29/2025 Wed
Goal Met? Notes
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Err:508
Weekday# Day Messages
0 Mon 1
1 Tues 2
2 Wed 3
3 Thurs
4 Fri
5 Sat
6 Sun

Squat Progression
Type Sets Reps
1 - Jackknife Squats (L1) 2 15
1 - Jackknife Squats (L2) 2 25
1 - Jackknife Squats (L3) 3 35
2 - Assisted Squats (L1) 2 10
2 - Assisted Squats (L2) 2 20
2 - Assisted Squats (L3) 3 30
3 - Half Squats 2 50
4 - Full Squats 2 30
5 - Narrow Squats 2 30
6 - Side-Staggered Squats 2 20 (Both Sides)
7 - Staggered Squats 2 15 (Both Sides)
8 - Assisted One-Leg Squats 2 12 (Both Sides)
9 - One-Leg Chair Squats 2 12 (Both Sides)
10 - One-Leg Squats 2 12 (Both Sides)

Leg Raise
Type Sets Reps
1 - Knee Raises 2 30
2 - Advanced Knee Raises 2 30
3 - Alternating Knee Raises 2 25
4 - Full Leg Raises 2 25
5 - Tuck Plow Raises 2 20
6 - Plow Raises 2 20
7 - Hanging Knee Raises 2 15
8 - Advanced Hanging Knee Rais 2 30
9 - Hanging Leg Raises 2 25
8 - Toe to Bars 2 25

Pushups
Type Sets Reps
1 - Wall Pushups 3 50
2 - Incline Pushups 3 40
3 - Advanced Incline Pushups 3 35
4 - Knee Pushups 3 30
5 - Full Pushups 3 25
6 - Narrow Pushups 2 20
7 - Side-Staggered Pushups 2 20 (Both Sides)
8 - Archer Pushups 2 12 (Both Sides)
9 - Sliding One-Arm Pushups 2 12 (Both Sides)
10 - One-Arm Pushups (Conventi 2 9 (Both Sides)
11 - Advanced One-Arm Pushups 2 9 (Both Sides)

Bridges
Type Sets Reps
1 - Glute Bridges 3 50
2 - Straight Bridges 3 30
3 - Wall Bridges 3 30
4 - Incline Bridges 2 25
5 - Head Bridges 2 20
6 - Full Bridges 2 15
7 - Wheel Bridges 2 15
8 - Tap Bridges 2 30 taps (per side, alternating)
9 - Wall-Walking Bridges 2 10
10 - Stand-to-Stand Bridges 2 5

Pullups
Type Sets Reps
1 - Wall Pullups 3 50
2 - Horizontal Pullups 3 30
3 - Advanced Horizontal Pullups 3 25
4 - Jackknife Pullups 3 20
5 - Full Pullups 3 12
6 - Narrow Pullups 3 9
7 - One-Hand Pullups 2 9 (Both Sides)
7 - Advanced One-Hand Pullups 2 9 (Both Sides)
8 - Archer Pullups 2 9 (Both Sides)
9 - One Arm Pullups 2 6

Twist Holds
Type Sets Reps
1 - Straight Leg Twists 3 60 seconds
2 - Bent Leg Twists 3 60 Seconds
3 - Full Twists 3 60 Seconds
Messages
No entry on old date You forgot...Try again next time!
Entry, but didn't meet Keep at it!
Met goal Great! Consider moving on!

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