CalulArgintiu59
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- Jan 5, 2023
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Ik many guys here praise the gym and think it's better!Altough u can build serious muscle with calisthenics, u just have to do everyhting just like a bodybuilder!Most guys aren't gymnasts and their main focus is building muscle so I will try to keep things simple, reps should be 6-30, not more because it is possible to go into andurance and don't go past 5 sets!This guide is made for brokecels and for those who are lazy and not want to search for informations!
The routine should be done as a full workout at first and then do the clasic PPL, altough it's hard to build massive legs with calisthenics, u will eventually need to wear some sort of vest or use diy weights for the legs because they can be stubborn as fuck!For the guys who want to learn cool skills, it's not very advised to train legs like a desperate because it will make the skills harder, but u shouldn't skip leg day!Before I get into the routines make sure u know the proper form of the exercise, don't try to be a smartass and think u know what u are doing!A good thing would be to buy rings, as it will make exercising 10× harder, but it's fine if u are a brokecel!
Begginer routine(full body 2,3×/week with rest of 2 days, rest for more if soreness does't go away after 2 days):
Monday/Thursday/Sunday(exemple)
Warm up properly and do abt 3×5 scapula push ups then u can get into workout
Planche lean-3×10seconds
Regular push ups-3-5×10-I would suggest to do at least 1 set declined if u can because upper chest is worked more(if u aren't strong enough just do them on kness or inclined on a surface altough try to aim for regular)
Pike push ups 5×5(do progressions if u can't)
*optional*Pike holds-3×5-8seconds less if u can't+frog stands-3/4×15seconds
Pull ups-3×6-10(focus on negatives if u are too weak or buy a band to learn proper form easier)
Dips-3×6-10(use a band if u have it or do negatives till u build up, also don't go too deep if u don't have the mobility)
Regular squats-4×8-12
Archer squats-4×8-12
Lunges-4×8-12
Calf raises-3/4×12(and focus to do them slowly and control the negative, also I would suggest doing all the sets to failure because calves are very stubborn)
Boat hold-3/4×20-60seconds
Knee raises-3×8-12
U can aditonally finish the workout with a 30-60seconds hang or a few skin the cats(if u want)
PPL SPLIT:(not for begginers), I don't recommend working two days in a row push and pull because in calisthenics u mainly work compounds movements, u often don't isolate muscles!
PUSH DAY(for exemple monday)
It's better to have a pair of rings as u do the exercises a lot harder so it's a new stimulus!
Again warm up, never skip it and then do scapula push ups 3×8
1)Planche Lean-3×15-30seconds
2)Ring push ups with rings turned out 5×15-20and focus on the pectoral strecth at the end(again if u don't have rings it will be harder to stimulate hypertrophy if u aren't a begginer)
3)Pike push ups-3×8-12 or 4×8(on rings they are ofc harder or just elevate ur feet to make the pike push up deeper)
*if u have rings include ring flies 3×8-10 to work upper chest more*
4)Ring Dips/Dips-4×6-10(pause a second at the bottom and push urself slower)
*A quick reminder u could do isiometric holds but I don't really include them because it depends on the person's goal, some want to get jacked, some to learn skills, some to gain strenght, this guide is mostly focused on hypertrophy and it would be stupid to want to learn skills and be strong without some decent muscle mass because more muscle mass=more capacity for strenght*
End the routine with
5)Boat holds-3/4×30-120seconds
6)Knee raises-4×12
*rings holds-3/4×10-30seconds*
LEG DAY(for exemple Tuesday)
Warm up
1)Regular squats-4×8-20(add weight through weight vest prefreably or even with backpack, but u could have worse form)
2)Archer squats-4×8-20(again u can add weight)
3)Lunges-4×8-15
4)Calf raises 3/4×failure(u can keep 2 backpacks in hands in farmer walk style to make the exercise harder)*eventaully u can progress to a single leg calf raise+weight*
5)Boat hold-3/4×30-120seconds
(Now ofc it would be the best to aim for doing weighted pistol squats, but I included easier varriations)
Pull day(for exemple Wednesday)
Warm up+scapula pull ups3×5-8
1)Pull ups-3×6-10(if u hit 12 u can go weighted)
2)Chin ups-3×6-10
3)Inverted rows-australian pull ups done on a dip bar-(elevate ur feet as u progress with a chair or put legs on the dip bar in a park)-3×8-12, u can play around with the grip(supinated and pronated)
*if u have rings do bodyweight rows(similar to the australian pull ups, but better)*
4)If u are strong enough u can add tucked and then advanced tucked front lever pull ups and so on-3×6-8
5)Again if u can do, it will be a game changer front lever raises, u will have to do easier varriations at first(do mainly negatives)-3×6-8
6)Boat hold-3/4×30-120seconds
7)Knee raises-4×12
*optional ring holds-3/4×10-30seconds+some streches at the end such as dead hang or skin the cat for better shoulder mobility*
This is more likely PLP, but if u really want to u can do PPL, see what works best for u, ideally u want to do push and pull 2 times/week, u decide for legs either 1 or 2 times/week!I hope my guide can help some of u, I was really tired when I did the guide so if u have more questions u can ask me!I also have to mention, better results will be made if u have a proper diet and eat in a caloric surplus, don't lean bulk if u are fat(logical)!If u do calisthenics it doesn't mean u shouldn't eat like a bodybuilder, at the end of the day u want to stimulate hypertrophy!
The routine should be done as a full workout at first and then do the clasic PPL, altough it's hard to build massive legs with calisthenics, u will eventually need to wear some sort of vest or use diy weights for the legs because they can be stubborn as fuck!For the guys who want to learn cool skills, it's not very advised to train legs like a desperate because it will make the skills harder, but u shouldn't skip leg day!Before I get into the routines make sure u know the proper form of the exercise, don't try to be a smartass and think u know what u are doing!A good thing would be to buy rings, as it will make exercising 10× harder, but it's fine if u are a brokecel!
Begginer routine(full body 2,3×/week with rest of 2 days, rest for more if soreness does't go away after 2 days):
Monday/Thursday/Sunday(exemple)
Warm up properly and do abt 3×5 scapula push ups then u can get into workout
Planche lean-3×10seconds
Regular push ups-3-5×10-I would suggest to do at least 1 set declined if u can because upper chest is worked more(if u aren't strong enough just do them on kness or inclined on a surface altough try to aim for regular)
Pike push ups 5×5(do progressions if u can't)
*optional*Pike holds-3×5-8seconds less if u can't+frog stands-3/4×15seconds
Pull ups-3×6-10(focus on negatives if u are too weak or buy a band to learn proper form easier)
Dips-3×6-10(use a band if u have it or do negatives till u build up, also don't go too deep if u don't have the mobility)
Regular squats-4×8-12
Archer squats-4×8-12
Lunges-4×8-12
Calf raises-3/4×12(and focus to do them slowly and control the negative, also I would suggest doing all the sets to failure because calves are very stubborn)
Boat hold-3/4×20-60seconds
Knee raises-3×8-12
U can aditonally finish the workout with a 30-60seconds hang or a few skin the cats(if u want)
PPL SPLIT:(not for begginers), I don't recommend working two days in a row push and pull because in calisthenics u mainly work compounds movements, u often don't isolate muscles!
PUSH DAY(for exemple monday)
It's better to have a pair of rings as u do the exercises a lot harder so it's a new stimulus!
Again warm up, never skip it and then do scapula push ups 3×8
1)Planche Lean-3×15-30seconds
2)Ring push ups with rings turned out 5×15-20and focus on the pectoral strecth at the end(again if u don't have rings it will be harder to stimulate hypertrophy if u aren't a begginer)
3)Pike push ups-3×8-12 or 4×8(on rings they are ofc harder or just elevate ur feet to make the pike push up deeper)
*if u have rings include ring flies 3×8-10 to work upper chest more*
4)Ring Dips/Dips-4×6-10(pause a second at the bottom and push urself slower)
*A quick reminder u could do isiometric holds but I don't really include them because it depends on the person's goal, some want to get jacked, some to learn skills, some to gain strenght, this guide is mostly focused on hypertrophy and it would be stupid to want to learn skills and be strong without some decent muscle mass because more muscle mass=more capacity for strenght*
End the routine with
5)Boat holds-3/4×30-120seconds
6)Knee raises-4×12
*rings holds-3/4×10-30seconds*
LEG DAY(for exemple Tuesday)
Warm up
1)Regular squats-4×8-20(add weight through weight vest prefreably or even with backpack, but u could have worse form)
2)Archer squats-4×8-20(again u can add weight)
3)Lunges-4×8-15
4)Calf raises 3/4×failure(u can keep 2 backpacks in hands in farmer walk style to make the exercise harder)*eventaully u can progress to a single leg calf raise+weight*
5)Boat hold-3/4×30-120seconds
(Now ofc it would be the best to aim for doing weighted pistol squats, but I included easier varriations)
Pull day(for exemple Wednesday)
Warm up+scapula pull ups3×5-8
1)Pull ups-3×6-10(if u hit 12 u can go weighted)
2)Chin ups-3×6-10
3)Inverted rows-australian pull ups done on a dip bar-(elevate ur feet as u progress with a chair or put legs on the dip bar in a park)-3×8-12, u can play around with the grip(supinated and pronated)
*if u have rings do bodyweight rows(similar to the australian pull ups, but better)*
4)If u are strong enough u can add tucked and then advanced tucked front lever pull ups and so on-3×6-8
5)Again if u can do, it will be a game changer front lever raises, u will have to do easier varriations at first(do mainly negatives)-3×6-8
6)Boat hold-3/4×30-120seconds
7)Knee raises-4×12
*optional ring holds-3/4×10-30seconds+some streches at the end such as dead hang or skin the cat for better shoulder mobility*
This is more likely PLP, but if u really want to u can do PPL, see what works best for u, ideally u want to do push and pull 2 times/week, u decide for legs either 1 or 2 times/week!I hope my guide can help some of u, I was really tired when I did the guide so if u have more questions u can ask me!I also have to mention, better results will be made if u have a proper diet and eat in a caloric surplus, don't lean bulk if u are fat(logical)!If u do calisthenics it doesn't mean u shouldn't eat like a bodybuilder, at the end of the day u want to stimulate hypertrophy!
U can ask every professional and will say stick to the basics for a long time!
thanks for helping all the lazy calisthenics copers here (myself included) will rep until i am built like geodude or some nigger who doesnt even train
