Add inches where it really matters ;)

Grow your arms with:

By Protein-Man
 Hi, thanks for checking the program. Here you will find a program that will allow you to take your physique to the next level while just
needing a pair of gymnastic rings and a pullup bar, that way you can perform these workouts either at a park or at home, so you have no
excuse to miss a workout. And you won´t feel like skipping either!!! That´s the benefit of this program and calisthenics in general: It is fun,
athletic and effective in achieving a muscular physique.

Remember to always consult with a professional and do not try anything without their approval. If everything is in order, then scroll down
and begin your journey with this special way of training!
 General Notes
1) AMRAP: As Many Reps As Possible
2) In every exercise you have to apply progressive overload, that means that your performance goes up with time. It can be through
multiple things (One or more at a time). For example:
a) increase in reps
b) Increase in Load (Adding Weight)
c) Doing a Harder variation (Modifying leverages)
d) Better rep quality
e) Lower rep tempo
f) Adding Pauses
g) Doing movements in an unilateral fashion (putting more weight on each individual side)
h) Adding Plyometrics (Like going from pushups to clapping pushups)

3) When an exercise is presented like this:

[Exercise X]

It means you have to do it in a Prisoner style/Down Workouts. For example, you have:
[25-30 down Squats]

-You pick a number of the rep range you can do that will take you close to failure (RPE 6-7). In this case let`s go with 27 reps.

-You will do the 27 reps, then rest 30-60 seconds and then do another set, but this time you will do 26 reps, then rest again, and the next
one you will do 25 reps and so on until you reach 1 rep.

-Over time you have to either:

a) Decrease the amount of rest between sets
b) Increase the starting rep number
c) Do a harder exercise
d) Add stuff in a backpack to increase load
 Credits to AlphaDestiny for this method.

4) When a couple of exercises are paired like this:

Exercise X → Exercise Y

It means you have to do AMRAP in Exercise X, then without rest do the same thing with Exercise Y.

To progress you have to increase:

a) Reps in EX and/or EY
b) Load in EX and/or EY
c) Do a harder variation of EX and/or EY

5) The “Stimulus Days” are optional, meaning you should only perform them if you are recovered enough. They should feel easy

6) It is recommended you add 1-3 sets of warm-ups before the first set/supersets
7) Rest in-between sets should be until you feel you are able to perform similar numbers compared to the previous set. As a general
recommendation:

- 3-5 for single compound sets, 4-8 for supersets

- 1-3 for single isolation movements sets, 2-4 for supersets
- 30-60 secs for Prisoner Style “sets” and 15-30secs for Rest Pauses

8) Rest days can be located wherever you think is necessary as long as it follows the workout split parameters. You can rest or do
a stimulus day.

9) Neck work means you can do:

 -Side Neck curls
-Neck Curls
-Reverse Neck Curls
- Either with a band or with books, plates or whatever that adds resistance.
- You could also do Neck Bridges, but I don´t recommend them.

10) Be patient and make sure to have good sleep and nutrition to maximize muscle gain.
 Exercise Sets Reps
One Arm Pushups/Pseudo-Planche Pushups (Rings/Regular) 3 AMRAP/4-6
Superset #1 4-6→2(Each
One Arm Rows (S/N)→ Cheated OAR/(Finger/Band/Towel) Assisted One arm Chinups 3
Side)/4-6
Ring Pike Pushups/Wall Assisted HSPU/Decline Ring Pushups 3-4 6-8/AMRAP/6-10
Superset #2
Pullups (Ring/Regular) (S/N/P) 3 AMRAP
Ring Curls 3-4 8-15
Superset #3 Ring Extensions/Decline Sphinx Pushups 3-4 12-20/15-20
Rear Delt Ring Fly/ Ring “Y-Fly” 3-4 15-20
+ All the Pushing Exercises in Superset #2 should be done in a close grip

+ Superset #3 can be substituted by bands (Band Curls, Band Extensions and Band Rear Delt/ Y Flys)
Notes
+ One Arm Pushups should be done as close as strict as possible

+ Ring Curls start in a pronated (preferably with a false grip) position and then you rotate to a supinated one while
performing the rep
 Exercise Sets Reps
Max Effort Jumping Squat 3-4 3-5
Superset #1
Neck Work 2-4 15-25
Sissy Squats 4-5 AMRAP
Superset #2 Ring Hamstring Curls 3-5 AMRAP
Calf Raises 2-4 AMRAP
Superset #3 Facepulls/Inverted Rows/Front Lever Pulls 3-5 15-20/AMRAP/8-12
(Reverse/Hammer) Ring Curls 3-5 15-25
(Optional)
Sphinx Pushups → Scapular protraction → Plank 2-4 15-20→AMRAP→AMRAP
+ Neck Work can include:
-Neck Curls
-Reverse Curls
-Side Neck Curls
Notes
+ Leg Exercises in Superset #2 should be done holding to something

+You can substitute the Sphinx Pushup circuit by supersetting Leg Raises (AMRAP) and Band Triceps Pushdowns
(12-15)
 Exercise Sets Reps
One Arm Pushups/RTO Dips 3 AMRAP
Superset #1
Close Grip Chinups / Close Grip Ring Pullups 3 AMRAP
Pelican Curls (Complete/Eccentric only) 3-5 8-15
Superset #2
Ring Extensions 3-5 8-12
Ring Curls 2-4 20-25
Pump Work (Optional)
Diamond Pushups 2-4 AMRAP
+ Superset #2 can be substituted by bands (Band Curls and Band Extensions)
Notes
+ Pump work´s purpose is to accumulate metabolites post-weighted stretch and to promote tendon recovery. It
can be done with bands too (Band Curls and Band Pushdowns).
 Exercise Sets Reps
[Prisoner Style] [20-25] Jumping Squats/[22-27] Jumping Lunges/[25-30] Wide Stance Squats
Neck Work 2-4 15-25
Superset #2 Ring Hamstring Curls 3-5 AMRAP
Calf Raises 2-4 AMRAP
Superset #3 Facepulls/Inverted Rows/Front Lever Pulls 3-5 15-20/AMRAP/8-12
(Reverse/Hammer) Ring Curls 3-5 15-25
(Optional)
Sphinx Pushups → Scapular protraction → Plank 2-4 15-20→AMRAP→AMRAP
+ Neck Work can include:
-Neck Curls
-Reverse Curls
-Side Neck Curls
Notes
+ For [Prisoner Style] check the “General Notes Section”

+You can substitute the Sphinx Pushup circuit by supersetting Leg Raises (AMRAP) and Band Triceps Pushdowns
(12-15)
 Exercise Sets Reps
Full RTO Pushups/Ring Pike Pushups 3 6-8
Superset #1
(Band/Finger/Towel) Assisted One Arm Chinup 3 4-8
Bulgarian Dips/ Leaning Forward Ring Pushups/Pseudo-Planche Pushups 3-4 AMRAP/8-12/8-12
Superset #2
Wide grip Pullups (P)/ Front Lever Pullups 3 AMRAP/6-10
Ring Curls 3-4 12-15
Superset #3 Ring Extensions/Decline Sphinx Pushups 3-4 12-20/15-20
Rear Delt Ring Fly/ Ring “Y-Fly” 3-4 15-20
+ Superset #3 can be substituted by bands (Band Curls, Band Extensions and Band Rear Delt/ Y Flys)
Notes
+ Ring Curls start in a pronated (preferably with a false grip) position and then you rotate to a supinated one
while performing the rep
 Exercise Sets Reps
Leg Raises → Deadhangs 2-4 AMRAP→AMRAP
Superset #1
Neck Work 2-4 15-25
Diamond Pushups 2-4 AMRAP
Superset #2
Ring Curls 2-4 15-25
Calf Raises 2-4 AMRAP
Superset #3
Facepulls/Inverted Rows/Inverted Shrugs 2-4 15-25/AMRAP/AMRAP
Notes + This can be done with bands or Rings