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Intermediate Roy Mashiba

Roy Mashiba Training Program

A calisthenics program combining bodyweight strength with real cardio conditioning across three sessions.

View Training Plan Program Overview
9
Weeks
3 days/week
Frequency
Calisthenics
Training Style
30–40 Min
Session
At A Glance

Weekly Schedule

MON
Day 1
Cardio
TUE
Rest
WED
Day 2
Upper Body & Cardio
THU
Rest
FRI
Day 3
Full Body
SAT
Rest
SUN
Rest
3 Training Days 30–40 Min / Session
Equipment
Bench Bodyweight Jump Rope Pull-up Bar Track or Open Space
The Complete Plan

Training Plan

Every phase, every session, every exercise — expand a day to see the full prescription.

Phase 1 · Weeks 1–5 Intermediate

Toho Boxing Gym

View Phase Details

Establishing the base — controlled tempo, full recovery (target RIR 3).

3 Workouts In This Phase
Cardio
Monday · 30 min · 2 exercises
Sprint Intervals
4 × 20s · 90s rest
Jump Rope
Continuous
1 × 600s
Open Full Session
Upper Body & Cardio
Wednesday · 35 min · 4 exercises
Pull-Up
3 × 8 · 90s restRIR 3
Feet-Elevated Push-Up
3 × 12 · 60s restRIR 3
Chin-Up
3 × 8 · 90s restRIR 3
Jump Rope
Continuous
1 × 300s
Open Full Session
Full Body
Friday · 35 min · 3 exercises
Pistol Squat
Assisted variation acceptable
3 × 5 each side · 90s restRIR 3
Mountain Climber
3 × 20 · 45s restRIR 3
Hanging Leg Raise
3 × 6 · 75s restRIR 3
Open Full Session
Phase 2 · Weeks 6–9 Intermediate

OPBF Champion

View Phase Details

Higher density, shorter rest. Target RIR 2.

3 Workouts In This Phase
Cardio
Monday · 35 min · 2 exercises
Sprint Intervals
6 × 20s · 75s rest
Jump Rope
Continuous
1 × 720s
Open Full Session
Upper Body & Cardio
Wednesday · 40 min · 4 exercises
Pull-Up
4 × 10 · 75s restRIR 2
Feet-Elevated Push-Up
4 × 15 · 45s restRIR 2
Chin-Up
4 × 10 · 75s restRIR 2
Jump Rope
Continuous
1 × 420s
Open Full Session
Full Body
Friday · 40 min · 3 exercises
Pistol Squat
Assisted variation acceptable
4 × 6 each side · 75s restRIR 2
Mountain Climber
4 × 25 · 40s restRIR 2
Hanging Leg Raise
4 × 8 · 60s restRIR 2
Open Full Session
Program Overview

Why This Program Works
Philosophy

Cardio, Upper Body & Cardio, and Full Body.

Physique Goal

Lean, disciplined, and efficient.

Performance Goal

Real bodyweight strength and genuine cardiovascular conditioning.

How Progression Works

Bodyweight movements progress via harder variants and added reps. Cardio progresses by volume and density.

This program is inspired by Roy Mashiba's fictional strength and abilities, adapted into realistic, science-based training. Fictional feats aren't achievable — this program targets real, measurable improvements in strength, conditioning, and physique. Results depend on genetics, consistency, nutrition, and recovery, and typically take months, not weeks. Scale every exercise to your own level.