E-BOOK

GYM x CALISTHENICS

SAÏAN MUREAU

2023
 INTRODUCTION
After reading this E-BOOK, you will understand :

The importance of weightlifting in your

calisthenics workouts

How to intelligently incorporate

weightlifting

How to build a training plan aligned

with your goals

How to progress optimally

Saïan MUREAU Gym x Calisthenic Ebook 01

 SUMMARY

01
01. Theory
CALISTHENICS

02. Structure of a calisthenics workout

02 GYM, a complementary tool

01. Why Integrate weightlifting into Your Calisthenics Training?
02. The Perfect Session Based on Your Goals

03 Optimal Programming
01. How to Optimize Progress in Calisthenics and WeightLifting ?
02. Planning for Your Week
03. The Perfect Programming

Saïan MUREAU Gym x Calisthenic Ebook 02

 01 CALISTHENICS

01. THEORY
In this program, we will focus on two main categories of calisthenics,
namely:

Static (Strength skills, including push, pull, and balance)

Saïan MUREAU Gym x Calisthenic Ebook 03

 Set & Reps / Street Lifting (Bodyweight muscle exercises)

In this E-BOOK, I will use specific terms. To make it understandable for you
from the first read, here’s a list of words you should learn for the upcoming
content.

Feel free to revisit this page as you read if you encounter unfamiliar words.

Dead stop A brief one-second pause between repetitions

Proprioception Your ability to perceive your body’s position in

space

Combos Sequence of several static skills without stopping

Supination & Pronation Supination = Palms facing up

Pronation = Palms facing down

Amplitude The range of motion (ROM) of a movement

PR (Personal Record) Your maximum performance

Biset Performing two exercises without rest on a similar

muscle group

Saïan MUREAU Gym x Calisthenic Ebook 04

 Superset Performing two exercises without rest on different
muscle groups, ideally opposing ones

Progressive overload Gradually increasing weights before the actual

training set

Regressive A method involving one or more successive reduc-

tions in weight after reaching the desired number
of repetitions

Example: If I do 8 reps at 100kg in bench press and

can’t do the 9th rep, instead of stopping, I continue
by decreasing the weight. I will switch to 80kg and
do 10/12 reps, then go down to 60kg, and so on.

Tempo 1 On all sets. 4 seconds negative phase and 4

seconds isometric contraction phase.

Example Cable crossover: Descend for 4 seconds,

go up in 1 second, maximum contraction of pecs at
the top for 4 seconds.

Tempo 2 On all sets. 5 seconds negative phase, stay at the

bottom for 2 seconds, go up in 1 second, and go
straight back

Deload A period during which you force yourself to reduce

the intensity of your workouts with the aim of
recovering the nervous system

Eccentric phase The part of the movement where you release

Concentric phase The active part of the movement where you lift or
force

Example in Bench Press: When the bar is against

the chest and you push it upwards, it’s the
« Concentric » part; when you slow down the
descent, it’s the «Eccentric» part.

Saïan MUREAU Gym x Calisthenic Ebook 05

 02. STRUCTURE OF A CALISTHENICS WORKOUT

Rules

Your calisthenics training will be unique to you; you must build it based on
your current energy (see the chapter «How to Optimize Progress in Weight
Training and Calisthenics»), your current level, and your preferences :

If you want to train push movements like the planche, pull movements like the
front lever, or both at the same time.

However, try to keep a similar training structure to the one I will present to
you.

If you want to combine weight training exercises with calisthenics, I ad-

vise you to separate your sessions into two distinct categories :
PUSH & PULL

Calisthenics Training Structure

1H30 - 2H

A) Warm-up, 5 steps :
We can characterize the warm-up into five distinct parts :

01 Cardiovascular 04 Stretching

02 Joint 05 Warm-up sets

03 Muscle

Saïan MUREAU Gym x Calisthenic Ebook 06

B) Work your max level :
3-4 sets of your current max based on your level

between 3 and 5 minutes of rest between sets.

C) Combos :

Perform combos* aiming to increase your volume on elements that

you enjoy.

EXAMPLE PUSH COMBO

Straddle MAX L-Sit Bent-arm press HPU Negative tuck hold

EXAMPLE PULL COMBO

Front lever hold 3 sec Press Negative straddle Straddle Pull-up

Hold

These are just examples; adapt them based on your level and the skills you
want to work on.

D) Bonus :

Work on your proprioception* / elastic form.

Saïan MUREAU Gym x Calisthenic Ebook 07

 PUSH PULL
The push session will include The pull session will include pulling
pushing skills and their variations / skills and their variations / grips.
grips.
Inside, we find:
Inside, we find :

Planches (Press, push up) Front lever (Touch, Pull up, press, hold…)

Maltese (Press, push up, elevations) Victorian

Handstand Push up / 90° Push up Dragon flag

OAP / OAF / HOA One arm pull ups / Muscle ups

Hefestos

If you wish, you can perform a PUSH + PULL session. In this case,
I recommend alternating between a push series and a pull series.

EXAMPLE PUSH + PULL COMBO

A front lever combo 4-5 min of rest Planche combo 4-5 min of rest

A front lever combo Etc...

Saïan MUREAU Gym x Calisthenic Ebook 08

02 GYM,
A COMPLEMENTARY TOOL

01. WHY INTEGRATE WEIGHTLIFTING INTO YOUR CALISTHENICS

TRAINING ?

Weightlifting, if used intelligently, offers numerous benefits :

• Strengthens tendons and joints, significantly reducing the risk of injury.

• Promotes muscle hypertrophy for improved aesthetics.

• Increases overall strength, which can be translated into certain

calisthenics skills.

Saïan MUREAU Gym x Calisthenic Ebook 09

 The decision to incorporate weightlifting into your routine depends on your
goals. However, it’s crucial to view weightlifting not as a constraint but as a
tool facilitating your progress.

02.THE PERFECT SESSION BASED ON YOUR GOALS

In this section, we’ll explore the ideal weightlifting session to complement your
calisthenics training.

Keep in mind that the primary goal remains improvement in calisthenics,

so regardless of your secondary objective, the calisthenics session should
maintain the same structure (refer to page 06 « Calisthenics Training
Structure »).

The secondary objective could be one of the following :

MUSCLE HYPERTROPHY (page 11)

STRENGTH GAIN (page 20)

REINFORCEMENT (page 24)

Saïan MUREAU Gym x Calisthenic Ebook 10

 1/3 HYPERTROPHY SESSION : PUSH
Part 1 : Calisthenics (See calisthenics chapter) 1H30 - 2H

After the first part, you’ll likely be tired, with less strength compared to a
regular weightlifting session.

For hypertrophy, focus on compound exercises initially and then isolate

muscles less engaged in calisthenics.

Part 2 : Muscle Hypertrophy 45 MIN - 1H

EXAMPLE PUSH SESSION

Exercise 01

Dips 4 sets (last one drop set)

8- 12 reps 2 MIN
(Weighted or not ) rest
Tempo 2*

Exercise 02

Incline Dumbbell Press 4 sets (last one drop set) 2 MIN

Alternative: Bench press 8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 11

 Exercise 03

Cable Crossover 3 sets (last one drop set)

8 - 12 reps 1 MIN 30
Tempo 1* rest

Exercise 04 & 05

Front Raises + Lateral Raises 3 sets 1 MIN 30

(Biset) 8 - 12 reps rest

Exercise 06 & 07

HSPU + Push-ups 3 sets 1 MIN 30

(Superset) 8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 12

 Execution Tips :

Dips : (Lower pecs and triceps)

Place your hands parallel, lean your torso forward during

descent, control the movement until a 90° angle with your
elbows (or slightly more), maintain the position, then
ascend, locking the elbows.

Keep elbows inward and engage your core.

Incline Dumbbell Press : (Upper pecs)

Retract your scapula* during the movement. Control

the descent, don’t fully extend your arms to maintain
tension, and contract the pecs at the top.

Cable Crossover : (Upper pecs)

Retract the scapula and arch the chest, perform a

converging movement as if you want your hands to meet
at the top of your chest.

Saïan MUREAU Gym x Calisthenic Ebook 13

 Front and Lateral Raises : (Anterior and lateral
deltoids)

Stand with a slight forward incline, maintain a slight

elbow flex, raise dumbbells in front (Front Raises)
and to the sides (Lateral Raises).

Don’t necessarily go too heavy on this movement to

feel your shoulders working well and avoid
engaging secondary muscles like the trapezius, for
instance.

Handstand Push ups : (Shoulders/triceps)

Balance on hands (use a wall if needed), take a

shoulder-width grip, descend until your nose touches the
ground, then ascend, locking the elbows.

Ensure to engage your entire body, from head to toe, and

avoid arching your back during the movement.

Classic Push-ups (Pecs, triceps)

Perform push-ups, control the descent by retracting the

elbows and scapula. Once your chest touches the ground,
ascend, locking the elbows.

Engage your core to form a nice line from the start of the
movement to the end.

Saïan MUREAU Gym x Calisthenic Ebook 14

 2/3 HYPERTROPHY SESSION : PULL

Part 1 : Calisthenics (See calisthenics chapter) 1H30 - 2H

After the first part, you will normally be quite tired, you will have less
strength than if you did a classic weight training session.

Part 2 : Muscle Hypertrophy 45 MIN - 1H

EXAMPLE PULL SESSION

Exercise 01

Wide-Grip Shoulder/Width Pull-ups 4 sets (last one drop set*) 2 MIN

(Weighted or not) 8 - 12 reps rest

Exercise 02

Deadlift 4 sets (last one drop set) 2 MIN

8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 15

 Exercise 03

Lat Pulldown 4 sets (last one drop set) 2 MIN

8 - 12 reps rest

Exercise 04 & 05

Horizontal Row + (10 Supine Grip Pull-ups) 3 sets 1 MIN 30

(Superset) 8 - 12 reps rest

Exercise 06

Hammer Curl 3 sets 1 MIN 30

8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 16

 Execution Tips :

Wide-Grip Shoulder/Width Pull-ups: (Back, biceps,

forearms)

Elevate the scapula and pull until your chin surpasses the
bar, control the descent, and ensure a full lockout.

Engage your core throughout, and refrain from using

your legs for assistance. You can use a resistance band if
it’s challenging or a weighted belt if it’s too easy.

Deadlift : (Back)

Choose between traditional and sumo based on your

preferences and body structure.

You can switch your grip on the bar for a better grip (one
hand in supination, the other in pronation).

Keep your back straight, even if it means slightly

arching.

Sumo: Reverse grip or not, relatively close on the bar

with legs spread. Traditional: Reverse grip or not,
shoulder-width apart with straight and close legs.

Lat Pulldown : (Back, forearms)

Retract the scapula, arch your chest to better engage the

lats, slightly arch the lower back, and contract at the
bottom.

Saïan MUREAU Gym x Calisthenic Ebook 17

 Horizontal Row : (Back, forearms)

Retract the scapula, arch your chest to better engage the

lats, pull the bar towards your belly, maintain the
contraction, then return to the initial position.

Hammer Curl : (Biceps brachialis, brachialis, forearms)

Neutral grip, keep the elbows close to the torso, lift one
dumbbell using only the biceps’ force, contract at the top,
and control the descent.

Perform the same movement with the other arm (always

start with your weaker arm and stop the set when you no
longer have strength in it, to avoid muscle imbalances).

Saïan MUREAU Gym x Calisthenic Ebook 18

 3/3 HYPERTROPHY SESSION : PUSH + PULL

Part 1 : Calisthenics (See calisthenics chapter) 1H30 - 2H

Part 2 : Muscle Hypertrophy 45 MIN - 1H

For hypertrophy, adopt the same strategy as for calisthenics : alternate

between a pull and a push exercise.

EXAMPLE PUSH + PULL SESSION

Exercise 01

Dips 4 sets (last one drop set) 2 MIN

(Weighted or not) 8 - 12 reps rest

Exercise 02
Pull-ups 4 sets (last one drop set) 2 MIN
(Weighted or not) 8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 19

 Exercise 03

Bench Press 4 sets (last one drop set) 2 MIN

8 - 12 reps rest

Exercise 04

Lat Pulldown 4 sets 2 MIN

8 - 12 reps rest

Exercise 05 & 06

EZ Bar Curl + Lateral Raises 3 sets 1 MIN 30

(Superset) 8 - 12 reps rest

Saïan MUREAU Gym x Calisthenic Ebook 20

 STRENGTH GAIN SESSION

Part 1 : Calisthenics (See calisthenics chapter) 1H30 - 2H

Part 2 : Strength gain 45 MIN - 1H

In this section, we will go through the exercises to prioritize in order to

enhance your performance in pushing and pulling skills, along with the
method you should use to maximize their benefits.

Exercise 01 Van Gelder with dumbells

An excellent exercise for improving pushing strength, applicable to Maltese,

Van Gelder on rings, supinated planche, iron cross, and so on..

Lie on your back, arms extended in

supinated grip*. Perform scapular protraction*
during the movement, aiming to replicate a
Van Gelder (planche to back lever to planche)
on rings but with dumbbells.

Do not bend your arms at any point, control the

descent, and perform a pause at parallel and another at the top once the
dumbbells are fully raised.

Saïan MUREAU Gym x Calisthenic Ebook 20

 Exercise 02 Weighted Dips (refer to page 13 for execution)
Improvement of strength in planche push-ups.

Exercise 03 Seated Front Raises IN SUPINATION with Dumbbells

Enhancement of overall strength in planche (hold & press).

Sit against a bench, arms extended,

in supinated grip and shoulder-width
apart.Lift the dumbbells while
looking straight ahead, pause at the
top, and descend, controlling the
movement. (You can go all the way
up to simulate a press.)

Saïan MUREAU Gym x Calisthenic Ebook 21

 Exercise 04 Caruso with dumbbells/Cable Crossover

An effective exercise for enhancing pulling strength, applicable to front lever,

ring Victorian, SAT, and so on..

Reverse of Van Gelder with dumbells

Lie on your stomach, arms extended in
pronated grip*. Perform scapular retraction*
during the movement, aiming to replicate a
Caruso (Victorian to front lever to Victorian) on
rings but with dumbbells.

Do not bend your arms at any point, control the movement to the
side, and descend once in the «victorian» position.

Exercise 05 Weighted Pull-ups (refer to page 17 for execution)

Slight improvement in strength for front pull-ups.

Exercise 06 EZ Bar Curl (refer to page 20 for execution)

Improved comfort in supination, More ease in general.

Saïan MUREAU Gym x Calisthenic Ebook 22

 Training Method :

When aiming for strength, your rest time and number of repetitions should
be adjusted.

Always aim for a MINIMUM of 3 SETS with 3 to 6 repetitions, focusing on

lifting heavy. If you can do more than 6 repetitions, then you’re not lifting
heavy enough.

For rest, between 3 and 5 minutes will be sufficient to recover from the strain
on the nervous system.

Similar to the hypertrophy session, if you want to combine a PUSH + PULL

workout, I recommend alternating between a pushing exercise and a pulling
exercise to optimize results.

Unlike the hypertrophy session, there is not necessarily a specific order for
the exercises. I recommend choosing exercises based on your preferences
and personal goals.

Choose between 3 & 5 exercises.

Saïan MUREAU Gym x Calisthenic Ebook 23

 REINFORCEMENT SESSION

Part 1 : Calisthenics (See calisthenics chapter) 1H30 - 2H

Part 2 : Reinforcement 30 - 45 MIN

In this section, we will go through the exercises to prioritize for preventing

injuries or strengthening specific areas crucial for the proper functioning of
your body in calisthenics, whether it’s in pulling or pushing movements.

Exercise 01 Pronation and Supination Bar Flexions

This exercise, in addition to strengthening your forearms and wrists, will

significantly increase your grip strength, which is crucial for various purposes
such as achieving a false grip (bending the wrist), avoiding limitations in wrist
flexibility during a handstand, or gripping bars more firmly, leading to a better
hold and, consequently, an enhancement of your strength.

Kneeling in front of a bench, place your

forearms on it, so that your hands are on the
other side. Take the bar in a supinated grip*
and lower your hand as far as possible. From
this starting position, lift the weight as high as
possible.

Keep your forearm close to the bench from start to finish.

Work slowly and contract well during the ascent to achieve maximum
range of motion*.

Repeat the same movement in a pronated grip*.

Saïan MUREAU Gym x Calisthenic Ebook 24

 Exercise 02 Zanetti with dumbells

An incredible exercise for biceps/elbow tendon reinforcement (can also be

used for strength gain like van gelder). If you plan to train/improve your
Maltese/planche supination, I highly recommend incorporating this exercise
into your reinforcement routine to prevent injuries like biceps tear.

Lie on your back, arms extended in

supinated grip*. Perform scapular protraction*
during the movement, aiming to replicate a
Zanetti (planche to maltese) on rings but with
dumbbells.

Do not bend your arms at any point, control the descent to the side.
Once parallel, raise the dumbbells until they almost touch each other.

Exercise 03 Dumbbell/Barbell Curls (refer to page 18 & 20 for execution)

One of my favorite exercises as it can be used for hypertrophy, strength gain,
or reinforcement. Like exercise 2, curls are a good way to strengthen bicep
tendons.

Saïan MUREAU Gym x Calisthenic Ebook 25

 Exercise 04 Rotator Cuff with Cable/Elastic Band

Protects your rotator cuff and helps position shoulder muscles correctly.

Stand beside the cable machine, elbow

at 90° and close to the body. Work concentric
and eccentrically. Maintain an upright posture
throughout and use only your rotator cuff to
perform the movement.

You can also perform this exercise with a thin

elastic band.
Variation, facing the elastic band (same process).

Exercise 05 SET & REPS (Pull-ups, Dips, HPU) (refer to page 13-14 & 17 for execution)
Strengthens your entire body with basic exercises.

Saïan MUREAU Gym x Calisthenic Ebook 26

 Training Method :

When you aim for strength training, your rest time and the number of
repetitions should be adjusted.

Therefore, always aim for a MINIMUM OF 4 SETS between 12 and 20

repetitions, using a weight that allows you to be comfortable without risking
injury.

If you can do more than 20 repetitions, then you should slightly increase the
weight.

For rest, 60 to 90 seconds will be sufficient for this type of exercise.

As with other sessions, if you want to mix PUSH + PULL, I recommend

alternating between a push exercise and a pull exercise to optimize results.

Unlike hypertrophy sessions, there isn’t necessarily a specific order for the
exercises. I advise you to choose exercises based on your goals and personal
preferences.

Between 3 and 5 exercises will be sufficient.

Saïan MUREAU Gym x Calisthenic Ebook 27

03 OPTIMAL
PROGRAMMING

01. HOW TO OPTIMIZE PROGRESS IN CALISTHENICS AND

WEIGHTLIFTING ?

FEELING ADAPTATION

RESULTS

Saïan MUREAU Gym x Calisthenic Ebook 28

 To understand how to organize your training sessions, it is essential to
define:

« What makes us progress in Calisthenics ? »

You have probably already trained on a day when you felt sore, thinking you
would have a bad session and yet achieving personal records (PRs). This is
perfectly normal, as the nervous system plays an essential role in your
performances in planche. Without an effective nervous system, performance
is impossible.

The goal, therefore, is to learn to listen to your body and adapt your training
based on your current feelings.

I recommend doing a minimum of 5 calisthenics workouts per week in

order to have the necessary volume/intensity for a good progression, but you
can also go up to 6 workouts a week if your body allows it.

However, it should be understood that the nervous system cannot be

effective 7 days a week. Therefore, if you feel that you have been stuck for
some time or even regressing, do not hesitate to voluntarily reduce the
intensity of your workouts or even to take a complete «deload» week.

If nothing changes, then there is a high probability that a circuit or your

nervous system is lagging in recovery and is considered «fried.» If so, I would
ask you to take several consecutive rest days (2/3 being generally sufficient).

Weightlifting, on the other hand, functions a bit differently; the nervous

system is much less solicited compared to the muscle fibers of our body,
which are put to the test. So, these are two diametrically opposed ways of
training that can nevertheless complement each other when distributed
intelligently.

In our perspective, weightlifting must remain a «tool,» allowing you to get

closer to your main goal. Therefore, we never seek to prioritize these sessions
but rather ensure that they do not encroach on our calisthenics training.

Therefore, to create your program, I recommend always starting by

scheduling your various calisthenics workouts for the week and then
complementing them with your weightlifting sessions.

Saïan MUREAU Gym x Calisthenic Ebook 29

 02. PLANNING FOR YOUR WEEK

HYPERTROPHY Version

x 4-5 x3 x 1-2
Objective : 3x Hypertrophy 1 - 2 Rest days
4 - 5x Calisthenics Trainings
Workouts

PROGRAMMING EXAMPLE

Monday Tuesday Wednesday Thursday

Calisthenics +
Focus Calisthenics Hypertrophy Rest Focus Calisthenics
(Session 1)

Friday Saturday Sunday

Calisthenics + Calisthenics +
Hypertrophy Rest Hypertrophy
(Session 2) (Session 1)

I recommend planning two distinct hypertrophy sessions that you will

alternate throughout the week, aiming to work all muscle groups and
vary the exercises.

Saïan MUREAU Gym x Calisthenic Ebook 30

 STRENGHT Version

x5 x3 x 1-2
Objective : 3x Complementary 1 - 2 Rest days
5x Calisthenics Strength Workouts
Workouts

PROGRAMMING EXAMPLE

Monday Tuesday Wednesday Thursday

Calisthenics + Calisthenics + Focus Calisthenics

Strength workout Rest Strength workout (less intense session)

Friday Saturday Sunday

Calisthenics +
Rest Strength workout Focus Calisthenics

Saïan MUREAU Gym x Calisthenic Ebook 31

 REINFORCEMENT Version

x 5-6 x 5-6 x 1-2

Objective : 5 - 6x Reinforcement 1 - 2 Rest days
4 - 5x Calisthenics Workouts
Workouts

PROGRAMMING EXAMPLE

Monday Tuesday Wednesday Thursday

Calisthenics +
Calisthenics +
Light Reinforcement Calisthenics +
Intensive Rest
(1 - 2 exercises at low Light Reinforcement
Reinforcement
intensity)

Friday Saturday Sunday

Calisthenics + Calisthenics +
Intensive Rest Intensive
Reinforcement Reinforcement

Saïan MUREAU Gym x Calisthenic Ebook 32

03. THE PERFECT PROGRAMMING
It’s possible that you may want to pursue multiple goals at the same
time. For me, I’m currently aiming to gain hypertrophy and strengthen
specific areas (like the biceps and wrists)

So, I have a personalized program where I mix different sessions

throughout the week to work on both objectives simultaneously.

The ‘Perfect Programming’ does not exist, or at least it is unique to each

individual. So, it’s up to you to create the one that suits you best based
on your goals.

My current program :

x5 x5 x2
Objective : 2 Reinforcement 2 Rest days
5x Calisthenics Workouts
Workouts
3 Hypertrophy
Workouts

Monday Tuesday Wednesday Thursday

Calisthenics + Light
Calisthenics + Calisthenics +
Reinforcement
Hypertrophy Rest Intensive
(1 - 2 exercises
(Session 1) Reinforcement
low intensity)

Friday Saturday Sunday

Calisthenics + Calisthenics +
Hypertrophy Rest Hypertrophy
(Session 2) (Session 1)

Saïan MUREAU Gym x Calisthenic Ebook 33

 Thanks

Conception & layout design : @obaapt

Illustrations : @sketch.place

This program and its content are the property of Saïan MUREAU.
All rights reserved.

Any redistribution or reproduction of part or all of the contents

in any form is prohibited, except for printing or downloading for
personal use.

Saïan MUREAU Gym x Calisthenic Ebook 34