Good calisthenics routine?

[foidannihilator1488]

Anybody know of a good calisthenics routine to follow?

Once i get a car imma start going to the gym but until then i wanna do some calisthenics but idrk where to start

 

[brndoon3314]

Chest: Dips and push ups for upper chest (you can do em in a deficit so you have more stretch)
Back: pull ups, wide grip pull ups
Shoulders: lateral raises (just put something heavy in a bag, 10-20 lbs is enough) and pike push ups if you want.
Biceps: chin ups, or bicep curl with something heavy.
Triceps: bench dips and french press.
Legs: squat, one leg squat, etc.
Abs: dragon flag and crunches.
You can do any split you want (full body, PPL, etc) but i'd recommend FB.

 

[foidannihilator1488]

Chest: Dips and push ups for upper chest (you can do em in a deficit so you have more stretch)
Back: pull ups, wide grip pull ups
Shoulders: lateral raises (just put something heavy in a bag, 10-20 lbs is enough) and pike push ups if you want.
Biceps: chin ups, or bicep curl with something heavy.
Triceps: bench dips and french press.
Legs: squat, one leg squat, etc.
Abs: dragon flag and crunches.
You can do any split you want (full body, PPL, etc) but i'd recommend FB.

thank you bro

how many sets and reps should i do?

 

[brndoon3314]

Btw, if the excercises get too easy you can do weighted dips, pushups, etc with a backpack. Also, for triceps and biceps you can do a bodyweight excercise (bench dips, chin ups, etc) just after you finished doing the first heavy exercise. And doing deficit is great for push ups

 

[foidannihilator1488]

Btw, if the excercises get too easy you can do weighted dips, pushups, etc with a backpack. Also, for triceps and biceps you can do a bodyweight excercise (bench dips, chin ups, etc) just after you finished doing the first heavy exercise. And doing deficit is great for push ups

thanks, also what does deficit mean?

how many days a week should i do this?

 

[brndoon3314]

Chest and back: Do 4 sets (2 of each excercise), 8-15 reps.
Bi and tri: for biceps 3 sets (8-15 reps) and for triceps you can do 3 sets of 8-15 reps with the french press and finish with one set of bench dips (any reps you need for reaching failure)
Legs: 5 sets because your own bodyweight wont be enough (any reps you need for failure)
Abs and shoulders can be high rep (12-25) and 4 sets of abs and 3 of shoulders

 

[foidannihilator1488]

Chest and back: Do 4 sets (2 of each excercise), 8-15 reps.
Bi and tri: for biceps 3 sets (8-15 reps) and for triceps you can do 3 sets of 8-15 reps with the french press and finish with one set of bench dips (any reps you need for reaching failure)
Legs: 5 sets because your own bodyweight wont be enough (any reps you need for failure)
Abs and shoulders can be high rep (12-25) and 4 sets of abs and 3 of shoulders

bro thank you so much, i love you bhai

no homo

 

[brndoon3314]

You can do it Full Body 3 times a week (FB means that in any season you will train your whole body) or you could do it 4 times a week in a upper lower split, which could be Monday- Upper
Tuesday- Lower
Wednesday- rest
Thursday- Upper
Wednesday- Lower
Since I gave you too little excercises for legs you can also do abs that day so the upper day won't feel too long.
When you do push ups the stretch you feel in your chest could be better if there wasnt something (the floor) stopping you from going deeper, you can put two books where you place your hands so your chest goes deeper, that's a deficit. Search it on Tik Tok, they'll explain better than me. Any questions you can Dm me

 

[foidannihilator1488]

You can do it Full Body 3 times a week (FB means that in any season you will train your whole body) or you could do it 4 times a week in a upper lower split, which could be Monday- Upper
Tuesday- Lower
Wednesday- rest
Thursday- Upper
Wednesday- Lower
Since I gave you too little excercises for legs you can also do abs that day so the upper day won't feel too long.
When you do push ups the stretch you feel in your chest could be better if there wasnt something (the floor) stopping you from going deeper, you can put two books where you place your hands so your chest goes deeper, that's a deficit. Search it on Tik Tok, they'll explain better than me. Any questions you can Dm me

oh okay sweet.

super useful info

 

[brndoon3314]

bro thank you so much, i love you bhai

no homo

Btw, if you dont have a pull up bar find somewhere you could hang to (a tree branch, door frame, stairs, etc.) And if you dont have any of that, search "no pull up bar back routine". I'm saying this bc the back is super important for looking masculine and having a good frame.

 

[foidannihilator1488]

Btw, if you dont have a pull up bar find somewhere you could hang to (a tree branch, door frame, stairs, etc.) And if you dont have any of that, search "no pull up bar back routine". I'm saying this bc the back is super important for looking masculine and having a good frame.

ill probably just buy a pull up bar

good investment