The Strength Protocol is a classic calisthenics 30-day program based on the traditional split of X-number of sets per exercise before you move on to the next. It is a strength and size oriented program designed to level up your physical capabilities through the hyperloading of specific muscle groups and through the exercise progression - the exercises get harder as you go from day to day.
If you would like to get more into serious calisthenics this program will be a good first step towards that goal. The exercises are just challenging enough to help you grow in strength before you can proceed to more advanced moves like, for example, the human flag and handstand push-ups. If you are considering trying this program you should be able to do a minimum of 30 push-ups in one go.
This program is split into major muscle groups accenting each one individually: shoulders, chest and triceps, back and biceps, legs and abs. It is fairly intense, there are only days of active rest but no complete days off. If you require a day off every now and then, it is perfectly fine to take one.
Note: it is a no-equipment program with an option of swapping one of the given exercises for pull-ups - to make it more accessible for anyone who has no access to a pull-up bar.
Suggested Mealplan: Mass Effect Diet
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