Weekly training planner
Use this sheet before adding calisthenics to an existing routine. Download the blank CSV. Each row is one exercise or practice block, not an entire day. Duplicate rows as needed.
Record what you do now, what you propose to do, and the work you will remove or reduce. Keep skill attempts separate from resistance sets. Counts help reveal changes; equal counts do not mean equal loading.
Worked example: changing an upper-body day
This hypothetical example follows the gym-and-calisthenics guide. It changes Thursday's pressing within an existing routine.
| Field | Example entry |
|---|---|
| Day | Thursday |
| Existing exercise | Bench press |
| Current work | 3 working sets |
| Proposed exercise | Push-up variation chosen for controlled reps |
| Proposed work | 3 working sets, with the rep target chosen at the first session |
| Work removed | All 3 Thursday bench sets; Monday bench stays |
| Effort/setup notes | Same hand position and depth; finish with another clean rep apparently available |
| Result next session | Enter actual reps and note whether the rest of the workout changed |
| Next decision | Repeat, adjust the variation or restore some bench work according to the priority |
Worked example: making room for a skill
In the skill-and-muscle example, Monday's muscle-first option removes one pike-push-up set and introduces three brief supported practice attempts. Enter the attempts as attempts. Do not call them three replacement pressing sets.
The CSV has no automatic recommendations or formulas. Open it in spreadsheet software or print it. Keep results separate from the plan so a missed target stays visible.