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chris heria calisthenics & weights program
Week 1 - 7 workouts
Week 1
workout
Day 1: Back & Triceps
Free
workout
Day 2: Chest & Bicep + Fat Burning
Free
workout
Day 3: Abs
Premium
workout
Day 4: Legs
Premium
workout
Day 5: Shoulders
Premium
workout
Day 6: Full Body + Fat Burning
Premium
rest
Day 7: Rest
Free
Week 2 - 7 workouts
Week 2
workout
Day 8: Back & Triceps + Fat Burning
Premium
workout
Day 9: Chest & Bicep
Premium
workout
Day 10: Abs
Premium
workout
Day 11: Legs + Fat Burning
Premium
workout
Day 12: Shoulders
Premium
workout
Day 13: Full Body
Premium
rest
Day 14: Rest
Free
Week 3 - 7 workouts
Week 3
workout
Day 15: Back & Tricep
Premium
workout
Day 16: Chest & Bicep
Premium
workout
Day 17: Abs + Fat Burning
Premium
workout
Day 18: Legs
Premium
workout
Day 19: Shoulders
Premium
workout
Day 20: Full Body + Fat Burning
Premium
rest
Day 21: Rest
Free
Week 4 - 7 workouts
Week 4
workout
Day 22: Back & Tricep + Fat Burning
Premium
workout
Day 23: Chest & Bicep
Premium
workout
Day 24: Abs
Premium
workout
Day 25: Legs + Fat Burning
Premium
workout
Day 26: Shoulders
Premium
workout
Day 27: Full Body
Premium
rest
Day 28: Rest
Free
Week 5 - 7 workouts
Week 5
workout
Day 29: Legs
Premium
workout
Day 30: Shoulders
Premium
workout
Day 31: Back +Skill
Premium
workout
Day 32: Chest
Premium
workout
Day 33: Biceps & Triceps
Premium
workout
Day 34: Abs
Premium
rest
Day 35: Rest
Free
Week 6 - 7 workouts
Week 6
workout
Day 36: Legs
Premium
workout
Day 37: Shoulders + Skill
Premium
workout
Day 38: Back + Skill
Premium
workout
Day 39: Chest
Premium
workout
Day 40: Biceps & Triceps
Premium
workout
Day 41: Abs + Fat Burning
Premium
rest
Day 42: Rest
Free