Workout Philipp

Today, I’m taking you through my upper body workout! This session lasts about an hour and is designed to challenge your body in a short amount of time. All you need is a pull-up bar, dip bars, a resistance band, and optionally some liquid chalk. Parallettes are also useful for performing push-ups with greater range of motion and added comfort.

I’m Phil, founder and CEO of GORNATION, and I’ve been practicing calisthenics since 2013. I love workouts with high repetitions and enjoy combining endurance with static elements like the front lever or handstand. Due to my role at GORNATION, my time for workouts is limited, so I aim to keep my sessions between 60 and 90 minutes. Today, I’ll show you what a typical training session looks like for me.

For the perfect start:

• Warm up your rotator cuffs using an ultra-light resistance band.

• Perform incline push-ups.

• Do Australian pull-ups.

This quick warm-up gets me ready for the workout without exhausting me, preparing my shoulders and upper body for the intensity ahead.

I include multiple handstand holds to improve my balance and body tension. During this time, I clear my mind and sharpen my focus for the training session.

The pyramid EMOM (Every Minute on the Minute) is a system I adopted from our athlete Bruno. The idea is to seamlessly transition from warming up into the workout, progressively increasing repetitions. You start with a small number of reps, adding more each set until you reach your maximum, and then work your way back down. This approach packs a high volume into a short amount of time.

• Pull-Ups:
  Every 45 seconds, increase by one pull-up—start with 1, then 2 after 45 seconds, then 3, and so on. My goal is to reach 10 pull-ups and then work back down to 1, completing 100 pull-ups in a short time.

• Dips:
  After a 5-minute break, I repeat the pyramid system with dips, aiming to reach 15 reps and then work back down. This totals 225 dips in a short timeframe.

After another 5-minute break, I move on to a classic EMOM circuit. This ensures that I hit both push and pull muscles effectively:

• 20-Minute EMOM:
  Every minute, perform 5 pull-ups and 10 push-ups, maintaining intensity throughout. This routine challenges your muscles and provides an excellent balance of strength and endurance.

To wrap up, I focus on exercises targeting my weak points. This part is flexible and can be adjusted regularly. Here are a few examples of my accessory exercises:

• Triceps Extensions: These support upper body stability and improve pressing power.

Dragon Flags: An advanced core exercise to further enhance trunk stability.

This workout combines volume, intensity, and progression, offering an effective upper body session you can complete in under 90 minutes. The pyramid EMOM has been a game-changer for me, allowing for a high number of reps in minimal time. If you’re ready to push yourself and test your limits, give this workout a try and see how effective it is for yourself!

• Focus on Form: Quality over quantity—always prioritize technique.

• Take Breaks: Allow 5 minutes between phases to recover for the next exercise.

• Use Chalk and Parallettes: These tools improve grip and range of motion, making exercises more effective.

Enjoy your training, and remember: it’s not about how much you can do but about making the most out of every single rep!