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Gymnastics Workout Plan
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Gymnastics Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings
Gymnastics Workout Plan
Start Plan (PRO)
Become a PRO Member

Gymnastics Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Gymnastics Workout Plan

4 Weeks / 4 Days per Week / Expert

1 ratings

Workout Plan Navigation

  • Day 1
  • Day 2
  • Day 3
  • Day 4
Gymnastics Weights Workout

Notes for Week 1, Day 1

Elliptical should be done at about 75% of your max effort.

This gymnastics workout is only the weight room part of a gymnasts workout plan. It is important as a gymnast to not only practice your specific events such as rings, high bars, etc. but also to get stronger in the weight room as well. This gymnastics workout does a good job of mixing free weights, body weight, and plyometric exercises all together. Gymnasts are some of the strongest athletes on the planet pound for pound. This workout will give you as a gymnast an advantage against your opponents but it will also give non-gymnasts the strength as well.

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:30:00
 1 -- 00:30:00 --:--
Quads / Intermediate
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
 3 12 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 01:00
--
--
3 sets, 25 reps, 01:00 rest
 3 25 01:00
--
--
3 sets, 12 reps, 01:00 rest
 3 12 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activitie... more

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activities like carrying heavy objects.

A male gymnast workout does not resemble that of a bodybuilder or a weekend warrior, and you cannot work out like one of them if you want gymnastic level strength, endurance and flexibility.

Free Weights

The gymnastics workout comprises four days a week of training, including two male gymnast workout routines using free weights. Gymnastic strength training gives you the force necessary to propel your body into the air and catch yourself on various apparatuses without injury.

A male gymnasts workout with weights uses dumbbells, medicine balls and bodyweight for resistance. These workouts do not use machines because a gymnastics workout program should mimic the unsupported environment that gymnasts operate in.

A gymnast moves their body freely throughout space and needs strength not only in the large muscles of the body, but also the small assistor muscles that provide stabilization.

Core and Arms

The Gymnastics Workout Plan also has one gymnast workout routine to work the arms and core. Gymnastic routines are brutal on the arms to hold the body up on the pommel horse, rings, vault, parallel bars, high bar and during floor routines. But the arms cannot control the body alone.

The core muscles are integral to maintain balance and control of the body during routines. The core and arms gymnastic workout includes eight core and arm exercises to improve strength and muscular endurance in these muscle groups.

Plyometrics

The last gymnastics workout routine is the plyometrics workout. Plyometrics are fun, high-energy exercises that are popular with athletes. Plyometric exercises are dynamic, jumping exercises that improve strength, power and coordination, which are all crucial for gymnastics.

This gymnastic workout routine uses equipment like cables, medicine balls and plyometric boxes so that you can toss, throw, pull and jump your way to improved strength.

These plyometric exercises also include and aerobic component to improve aerobic endurance. The gymnastic workout program as a whole includes either treadmill running or use of an elliptical trainer machine during each workout to further improve aerobic endurance.

Gymnastic Workout Schedule

A typical gymnastics workout schedule includes four to six days a week of exercise, but with at least one day off to recover. Strength training programs and gymnastics training work on the same principle of breaking the body down to force adaptations.

Your muscles need one day to rebuild so you should take at least one day off per week. You also benefit from targeting different muscle groups during each gymnast workout so the muscles you are not working get a chance to rebuild.

Start following this Gymnastics Workout Plan now and begin to see dramatic results!

Gymnastics Core and Arms Workout

Notes for Week 1, Day 2

Warm up for 5 minutes on the treadmill to get your blood pumping and your muscles firing. Pelvic Tilt into Bridge should be done 3-4 times.

This gymnastics workout is only the weight room part of a gymnasts workout plan. It is important as a gymnast to not only practice your specific events such as rings, high bars, etc. but also to get stronger in the weight room as well. This gymnastics workout does a good job of mixing free weights, body weight, and plyometric exercises all together. Gymnasts are some of the strongest athletes on the planet pound for pound. This workout will give you as a gymnast an advantage against your opponents but it will also give non-gymnasts the strength as well.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
 1 -- 00:05:00 --:--
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
 3 50 -- 01:00
Abs / Intermediate
3 sets, 50 reps, 01:00 rest
 3 50 01:00
--
--
3 sets, 50 reps, 01:00 rest
 3 50 -- 01:00
--
--
3 sets, 25 reps00:01:00
 3 25 --:--
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
 3 10 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activitie... more

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activities like carrying heavy objects.

A male gymnast workout does not resemble that of a bodybuilder or a weekend warrior, and you cannot work out like one of them if you want gymnastic level strength, endurance and flexibility.

Free Weights

The gymnastics workout comprises four days a week of training, including two male gymnast workout routines using free weights. Gymnastic strength training gives you the force necessary to propel your body into the air and catch yourself on various apparatuses without injury.

A male gymnasts workout with weights uses dumbbells, medicine balls and bodyweight for resistance. These workouts do not use machines because a gymnastics workout program should mimic the unsupported environment that gymnasts operate in.

A gymnast moves their body freely throughout space and needs strength not only in the large muscles of the body, but also the small assistor muscles that provide stabilization.

Core and Arms

The Gymnastics Workout Plan also has one gymnast workout routine to work the arms and core. Gymnastic routines are brutal on the arms to hold the body up on the pommel horse, rings, vault, parallel bars, high bar and during floor routines. But the arms cannot control the body alone.

The core muscles are integral to maintain balance and control of the body during routines. The core and arms gymnastic workout includes eight core and arm exercises to improve strength and muscular endurance in these muscle groups.

Plyometrics

The last gymnastics workout routine is the plyometrics workout. Plyometrics are fun, high-energy exercises that are popular with athletes. Plyometric exercises are dynamic, jumping exercises that improve strength, power and coordination, which are all crucial for gymnastics.

This gymnastic workout routine uses equipment like cables, medicine balls and plyometric boxes so that you can toss, throw, pull and jump your way to improved strength.

These plyometric exercises also include and aerobic component to improve aerobic endurance. The gymnastic workout program as a whole includes either treadmill running or use of an elliptical trainer machine during each workout to further improve aerobic endurance.

Gymnastic Workout Schedule

A typical gymnastics workout schedule includes four to six days a week of exercise, but with at least one day off to recover. Strength training programs and gymnastics training work on the same principle of breaking the body down to force adaptations.

Your muscles need one day to rebuild so you should take at least one day off per week. You also benefit from targeting different muscle groups during each gymnast workout so the muscles you are not working get a chance to rebuild.

Start following this Gymnastics Workout Plan now and begin to see dramatic results!

Gymnastics Plyometric Workout

Notes for Week 1, Day 3

Warm up for 5 minutes on the treadmill to get your blood pumping and muscles firing. Plyometric step up should be done 3-5 times. Go as fast as you can while still under control.

This gymnastics workout is only the weight room part of a gymnasts workout plan. It is important as a gymnast to not only practice your specific events such as rings, high bars, etc. but also to get stronger in the weight room as well. This gymnastics workout does a good job of mixing free weights, body weight, and plyometric exercises all together. Gymnasts are some of the strongest athletes on the planet pound for pound. This workout will give you as a gymnast an advantage against your opponents but it will also give non-gymnasts the strength as well.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
 1 -- 00:05:00 --:--
Obliques / Intermediate
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
Obliques / Intermediate
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
--
--
3 sets, 50 reps, 01:00 rest
 3 50 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 01:00
--
--
3 sets, 8 reps, 01:00 rest
 3 8 01:00
--
--
3 sets, 30 reps00:01:00, 01:00 rest
 3 30 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
--
--
3 sets, 20 reps, 01:00 rest
 3 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activitie... more

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activities like carrying heavy objects.

A male gymnast workout does not resemble that of a bodybuilder or a weekend warrior, and you cannot work out like one of them if you want gymnastic level strength, endurance and flexibility.

Free Weights

The gymnastics workout comprises four days a week of training, including two male gymnast workout routines using free weights. Gymnastic strength training gives you the force necessary to propel your body into the air and catch yourself on various apparatuses without injury.

A male gymnasts workout with weights uses dumbbells, medicine balls and bodyweight for resistance. These workouts do not use machines because a gymnastics workout program should mimic the unsupported environment that gymnasts operate in.

A gymnast moves their body freely throughout space and needs strength not only in the large muscles of the body, but also the small assistor muscles that provide stabilization.

Core and Arms

The Gymnastics Workout Plan also has one gymnast workout routine to work the arms and core. Gymnastic routines are brutal on the arms to hold the body up on the pommel horse, rings, vault, parallel bars, high bar and during floor routines. But the arms cannot control the body alone.

The core muscles are integral to maintain balance and control of the body during routines. The core and arms gymnastic workout includes eight core and arm exercises to improve strength and muscular endurance in these muscle groups.

Plyometrics

The last gymnastics workout routine is the plyometrics workout. Plyometrics are fun, high-energy exercises that are popular with athletes. Plyometric exercises are dynamic, jumping exercises that improve strength, power and coordination, which are all crucial for gymnastics.

This gymnastic workout routine uses equipment like cables, medicine balls and plyometric boxes so that you can toss, throw, pull and jump your way to improved strength.

These plyometric exercises also include and aerobic component to improve aerobic endurance. The gymnastic workout program as a whole includes either treadmill running or use of an elliptical trainer machine during each workout to further improve aerobic endurance.

Gymnastic Workout Schedule

A typical gymnastics workout schedule includes four to six days a week of exercise, but with at least one day off to recover. Strength training programs and gymnastics training work on the same principle of breaking the body down to force adaptations.

Your muscles need one day to rebuild so you should take at least one day off per week. You also benefit from targeting different muscle groups during each gymnast workout so the muscles you are not working get a chance to rebuild.

Start following this Gymnastics Workout Plan now and begin to see dramatic results!

Gymnastics Weights Workout

Notes for Week 1, Day 4

Elliptical should be done at about 75% of your max speed and effort.

This gymnastics workout is only the weight room part of a gymnasts workout plan. It is important as a gymnast to not only practice your specific events such as rings, high bars, etc. but also to get stronger in the weight room as well. This gymnastics workout does a good job of mixing free weights, body weight, and plyometric exercises all together. Gymnasts are some of the strongest athletes on the planet pound for pound. This workout will give you as a gymnast an advantage against your opponents but it will also give non-gymnasts the strength as well.

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Obliques / Intermediate
--
Abs / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activitie... more

Male gymnasts have incredible physiques, but what is even more impressive than how they look is what they can do. Gymnasts have something called functional strength. Their muscles not only look toned, they also help with everything from performing challenging gymnastic routines to daily activities like carrying heavy objects.

A male gymnast workout does not resemble that of a bodybuilder or a weekend warrior, and you cannot work out like one of them if you want gymnastic level strength, endurance and flexibility.

Free Weights

The gymnastics workout comprises four days a week of training, including two male gymnast workout routines using free weights. Gymnastic strength training gives you the force necessary to propel your body into the air and catch yourself on various apparatuses without injury.

A male gymnasts workout with weights uses dumbbells, medicine balls and bodyweight for resistance. These workouts do not use machines because a gymnastics workout program should mimic the unsupported environment that gymnasts operate in.

A gymnast moves their body freely throughout space and needs strength not only in the large muscles of the body, but also the small assistor muscles that provide stabilization.

Core and Arms

The Gymnastics Workout Plan also has one gymnast workout routine to work the arms and core. Gymnastic routines are brutal on the arms to hold the body up on the pommel horse, rings, vault, parallel bars, high bar and during floor routines. But the arms cannot control the body alone.

The core muscles are integral to maintain balance and control of the body during routines. The core and arms gymnastic workout includes eight core and arm exercises to improve strength and muscular endurance in these muscle groups.

Plyometrics

The last gymnastics workout routine is the plyometrics workout. Plyometrics are fun, high-energy exercises that are popular with athletes. Plyometric exercises are dynamic, jumping exercises that improve strength, power and coordination, which are all crucial for gymnastics.

This gymnastic workout routine uses equipment like cables, medicine balls and plyometric boxes so that you can toss, throw, pull and jump your way to improved strength.

These plyometric exercises also include and aerobic component to improve aerobic endurance. The gymnastic workout program as a whole includes either treadmill running or use of an elliptical trainer machine during each workout to further improve aerobic endurance.

Gymnastic Workout Schedule

A typical gymnastics workout schedule includes four to six days a week of exercise, but with at least one day off to recover. Strength training programs and gymnastics training work on the same principle of breaking the body down to force adaptations.

Your muscles need one day to rebuild so you should take at least one day off per week. You also benefit from targeting different muscle groups during each gymnast workout so the muscles you are not working get a chance to rebuild.

Start following this Gymnastics Workout Plan now and begin to see dramatic results!

49 people started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Chin-Up Bar
  • Elliptical Machine
Show All

Resources

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Gymnastics Workout Plan
Start Plan (PRO)
Become a PRO Member

49 people started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Exercise Mat
  • Chin-Up Bar
  • Elliptical Machine
Show All

Resources