giorno

Giorno Goivanna Calisthenics Plan

Giorno is the illegitimate son of DIO, conceived with Jonathan Joestar's stolen body. his intention is to join the powerful gang Passione and his dream of becoming a Gang-Star.

Day 1: Push / Stand
Day 2: Lower / Endurance
Day 3: Pull / Stand
Day 4: Rest
Day 5: HIIT / Agility
Day 6: Full Body / Stand
Day 7: Rest

Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps

Detailed Calisthenics Plan

Day1 Day2 Day3 Day5 Day6
Warm Up Warm Up Warm Up Warm Up Warm Up
Incline Push ups 3sets Wall sits 3sets 45sec Bodyweight Rows 3sets Agility Cone Drills 10sets Inverted Rows 3sets
Push ups 3sets Bulgerian Split Squats 3sets Pull ups 3sets High Jumps 3sets Decline Diamond Push ups 3sets
Stand Visualization 20min Glute Bridges 3sets Stand Visualization 20min Sprints 5sets 100m Side Lunges 3sets
Dips 3sets Jumps Squats 3sets Typewriter Pull ups 3sets Jumping Lunges 3sets Burpees 3set
Stand Strikes 15min Run 3-5-10km Stand Strikes 15min Run 3km Pull ups 3sets
Handstand Holds 4sets Calf Raises 5sets Muslce Ups 3sets -- Stand Strikes 20min

*Use Stand Visualization as a form of a standing meditation to increase focus , as for the Stand Strikes treat it like fast paced Shadow Boxing.