Day 14. How to design your own beginner calisthenics program for muscle and fitness. 

Literally this video right here, the simplicity of this protocol, 7 minute circuit, time commitment, the idea of physiological hygiene, was what got me to finally get back into training. Used to skip my barbell training because I didn't have an hour to commit, trying to do just 3 sessions a week. Even built the gym at home instead of needing to drive to work. Just writing this out feels ridiculous, but the mind to me is the hardest obstacle. Finally found something that got me to start. 1 hard set is better than 0. How could I not commit to 7 minutes? This was profound for my psychology. Now I do it every day, starting to add sets, and momentum finally building. Starting to feel like I need to do it every day just like a shower, dental hygiene, etc. Thanks so much for this

I'm on day three of high frequency training; Been doing calisthenics for about 18 months, this channel and your philosophies have been an eyeopener to me. Literally the most informative content I have watched!

Boges doesn't just talk, he does what he says, and his physique is an outstanding specimen of what a man's physique should be from years of practice and commitment : proportioned, balanced, lean, ripped, with adequate but not over-the-top musculature. In short, just a hot bod we men can aspire working towards over time. One of the very best coaches here for body weight calisthenics with simple, succinct, consistent videos that are just informative and effective. Thank you Boges for your work and help.

This was the video I needed thank you so much, I've watch almost all of your videos and I love the way you give your information thank you from the bottom of my heart

I love how you respond to new comments even on a two year old video

I have so much respect for you man. Thanks for the videos. You make working out fun again.

Just been watchign your videos over an over for the past few days, an i think my brain is finally catching up and understanding this science.

I really do appreciate your videos, and I can speak for myself and the countless others who watch these videos for the invaluable information

I absolutely love your approach to fitness and find myself focusing on all the content you create.

I have been doing calisthenics for about 2 years, but I have been using your approach for the last 2 months. Im currently doing 2 sets of pulls, 2 of pushes and 1 of legs as Im also into cycling. My plan is to alternate between 2 and 3 sets of pulls and pushes for the next 2 months, then move to 3 sets each and stay there as long as possible, maybe adding some weight in the future. Im really enjoying you content.

This is great and I’m keen to train daily as it doesn’t take long. The problem with Gym memberships is that the whole process takes forever. Even just the travel, changing, waiting for equipment. No wonder people don’t go. Far better to train at home and build slowly starting with a low volume you can do with intensity and good form. It’s not about doing lots of sloppy sets and boasting about your volume. That’s just wasting time and going nowhere

I wish I had found this video and your channel 2 years ago when I started working out! I got too carried away with loads of different exercises but not focusing on the basics. As a result I didn't progress much and got injured too

This is great stuff! Love your videos. They are no nonsense. Keep it simple, eat clean and be consistent. It's a lifestyle, not a destination.

Man I friggin love this channel. I cancelled my gym membership a couple months ago after discovering it. Now I'm hoping to one day have an awesome backyard like K boges and build my own pull up bar. :)

So i started doing this since gyms nearby are closed and since i have quite a bit of experience going to the gym, i thought "yeah i can do 3 rounds everyday and add some accesories like curls and lateral raises plus some jumping rope" and the first week went fine then the second i burned out and developed some mild soreness in elbows, shoulders, knees, etc. Third week i found very hard to workout, please dont be like me and overestimate your capabilities, i also didnt add "easy days" so yeah just dont be dumb like me, take it easy and work slowly on adding reps and sets, its a very enjoyable routine

"Simplicity is the ultimate sophistication" -Leonardo DaVinci

I just want to say that you have an awesome area around your house. Besides the awesome fitness advice, the backdrop also makes the videos pop. Love your content.

Would be cool if you left the sound on for the second part of the video where you’re going through the workout, great channel nonetheless!

I love sustainable long term training programs like this - the focus on good form and consistency over time makes this so much more feasible for the average person looking to improve their fitness without burnout

Do you have a "movement repository" you pull from when choosing which movements to do each day? Something where you look at a list of pushup, pullup, and squat variations to choose what you'll do that day?

The comments here have a very VERY high smart-factor. Many thanks everyone for asking all the best questions already. It seems we are going to keep you busy Kyle. Many thanks. Keep up the good work.

This is gold!

I did your recommend beginners template for several months and just switched over to a 6 day a week upper lower split. On lower body days I’ll do a set of body weight squats in the morning before work. Another set of body weight squats around 11:00, another set of squats at lunch time, another set in the late afternoon and finally another set after dinner for a total of 5 sets all with a RPE of 7 to 9. I’ll do the same on upper body push / pull days. I’ll just superset the push / pull exercises. I enjoy the extra volume and the extra recovery. One day in the future when I feel ready I’ll switch over to a full body 7 day a week routine to see if I can handle the 3 set for each body part daily volume over 7 days a week.That would be a jump from 15 sets per body part a week with my current routine to 21 sets per body part.

What about ab exercises? I know that you don't always do those but when you do, do they become a part of the circuit?

100% favourite video

You look like Gordon Freeman from Half Life

Hi Kyle! You’re awesome. Just wanna ask how often are you doing Vertical Push and Horizontal Pull in a week. Is it enough to do pull ups and push up variations daily?

awesome content. thanks.

Building a habit to build muscle :-)

I would love to get into calesthenics but I need to lose weight. It’s difficult for me to do pull ups without assistance. Although, I can do a lot of push ups and squats. I have a mesomorph body type so I’m stocky. I put on muscle fast and I can lose and gain weight fast. I hope to progress in calesthenics overtime. Out of all the calesthenics channels out there I tend to prefer your instructional videos. Thanks for sharing your knowledge.

man as a tennis player I want to stay lean or better, get lean again at 43. I need to increaee strength and muscles because both are underdeveloped over the last 15 years of working primarily seated. I’m doing the usual thing atm, meaning gym, weights, barbells, but also body weight exercises. I couldn’t do a pull up in may. Now I can do 3 sets of 4-5. Getting better slowly. But I don’t have a pull up bar at home and can’t install one. the ones in the door frame don’t fit or don’t hold. so I do them in the gym every other day together with the lifting. I’m unsure at this point what to do or how to proceed. at home I have the following equipment: 2 mats, 2 dumbbells that can carry up to 10 kg each, a straight barbell + weights, 2 dip bars, two small bars for elevated push ups, a couple of bands, a doorframe I can perform a bad pull up or chin up on (the door frame is about 4 cm thick so I can rest about the two first 2 phalanges on it. it works but the fingers fatigue quickly of course) I see your vids and believe that I can get better with the exercises you do but I feel like I still lack strength in a lot of key muscles and joints. (ankle front tendon is weak as hell, hip flexors, hamstrings, dorsal chain stretch capability is really poor. trapezoid, wrists, and bizeps tendons are also weak points. I have a long history of chronic pain in all body parts. MDs got me pills but that’s not the way I wanna live all my life.

Where do you live? Looks tropical

Do you ever do anything specifically for shoulders/calves/lower back etc? Or do you feel like these exercises hit these areas sufficiently enough?

Sup dude! Thanks for all the help answering comments the other day. This was one of my favorite videos of yours when first I got into your channel. I am wondering what are your general thoughts on adding a row variation and an OHP variation to this daily circuit but otherwise doing exactly what you prescribed here?

I would really appreciate a video of the program you use for yourself. Not to imitate you. But to understand how much hours and effort is needed to get results like your's

I'm so glad I found your channel and philosophy, after weeks of misguided attempts between various apps and other videos. You seem to emphasize consistency and sustainable routines, which is exactly what the average beginner struggles with, in my opinion. I have one question about your method as described in this video, you mention that after getting stronger with single circuit consisting of a single set each of hard pushups, pullups and squats, to "add another set" or another "round". Did you mean add another circuit at the end of the first circuit, or add another set of each exercise before moving onto the next exercise in the circuit, resulting in something like '1st set of pushups, rest, 2nd set of pushups, rest, 1st set of pullups, rest, 2nd set of pullups, rest, 1st set of squats, rest, 2nd set of squats, rest, end'?

Hey, these videos are awesome! You just earned another subscriber/supporter. I want to begin my fitness journey and I’m quite a beginner. I was wondering if I was getting the right information so that I can get started on the right foot. My plan is to perform one set of push ups (or variation), pull ups, and squats every day. For example, let’s say I pick a push up variation that I can do about 10 reps of with perfect form, a pull up variation that I can do 7 reps of, and squat variation that I can do 20 reps of. Would that be all I need for the day? It seems like not much volume, but I understand that this way, the sets add up over time. Thanks again for the great info!

Thank you!

I don't understand the nitty gritties of this stuff, but is me doing push-ups pullups and squats everyday of various variations enough to keep me fit? Provided I do have a proper form. Btw love your content. Will try to understand more about this.

I have recently found your channel and I love it so far. I have a (rookie?) question: what is a 'hard set'. Thanks for the good content!!!

Big muscles back !!

Hey there, I just discovered your channel and immediately subscribed. I have one question: I am1.92 m tall and thanks to me being sitting all day for work, pandemic, no gym I lost almost all my muscles and I gained almost 20 kg. My weight now is slowly going down, actually is 113 kg. That being said...I'm starting to do pushups (knee variation) I can't push my actual way with normal form. squats no problem, lounges no problem...what about pull-ups for heavy people? And what if you don't have a pullup bar at home? Keep going with your content!

I'm just confused man sometimes this is over complicated why can't any RU-vidrs just put their routines in writing

I subscribed to your channel and enjoy the simplicity of the workouts. You recommend doing the circuits everyday. Does muscle need a rest to grow?

Hey! Thanks for your simplicity and for making training easy! I just wonder if it's any way that this could harm recovery? I also have a history of always thinking that I need to train harder, or change up my program to find the "perfect one". I just want something that I can trust and stick to.

Could you provide a bit of detail about your outdoor pull-up bar setup. Looks sturdy and possibly mounted in the ground. If you like a particular brand that would help. Thanks

Hey Kyle! I begin to get the whole concept and I am in the middle of my first week doing push pull legs everyday. I started low for a test week. 10 pull ups, 30 push ups, 50 squats every day. Today I cycled to wide Grip pull ups. But Could only do 7 reps. Then Switched to squats and after that did 20 quality pushups. Then followed up with the remaining 3 pull ups and 10 push ups. BUT...Thing is - the last 3 and 10 reps felt far too easy. But I wanted to stick to the daily rep count. What is right according to your concept? Go to to or near to failure in any set even if it means to go over the daily rep count or just adding total daily rep counts each week over time to avoid breaking the fixen numbers?

I just recently switched from classical weightlifting to calisthenics. I quickly realized that a lot of athletes rather train in circles than sets. I wonder what is the reason for that? Is there a difference in gaining muscles mass?

thanks for the videos, they make me want to train and solid knowledge too. can you please share a military grade training program for a guy that has pretty bad fitness and eating habits

great video kyle i have been doing this beginner workout routine for 1 week and a set 1 every day but i have a couple of questions about how to progress with this workout, my main goal with training is aesthetics and i plan to train daily like you do. When and how exactly should I increase the sets and how many sets per day should I aim to do each day for optimal training according to my aesthetic goal? Would it be okay to aim for 3 sets a day like you mentioned that you do for my goal? I would appreciate your answer. Thanks for the videos, I can finally build an adequate training routine, it is also a lot of fun, good work

how many sets of rows should i do if i'm to weak to do several pull ups? im planning to train most days.

Just came across your channel. This video is for me. I want to be functionally strong. I’m 42. Very out of shape. Dad bod going on hard core. Tired of tryin weight lifting routines. Question.. what should one do if they cannot perform a single pull up? Like no where near it lol.? Like a row variation? Diggin these videos. Thank you sir.

Love the simple approach you advocate Kyle. What would you recommend to replace the pull ups for someone that doesn't have access to a bar easily?

This can be used to intermediate training? I'm now using a ABC routine, and liking it.

Is it better to use this circuit method or to do routines divided by muscle?, e.g. one day for chest and triceps (push-ups and dips) and one day for back and bicep (pull-up/chin up and body row). Thanks men, this is gold

Hi bro, im doing 5 days a week (Monday to Friday) the following: Pushups (different variations) 5x25 reps Dips 5x 20 reps Handstand wall pushups 4x 10 reps Pullups (reverse and normal) 5x6-7 reps Bodyweight squats 5x25 reps Leg raises 5x 10 reps If I want to introduce dumbbell work out in my daily routine (specifically for dumbbell shoulder press and lateral raises, bicep hammer curls and dumbbell squats), how many days & sets would you recommend of doing the dumbbell workouts? Thank you for you work, brother really appreciate it, blessings always 😊

Quality content, thank you! One question that has been bugging me, though. Do the pull up and the push up perfectly fit each other in terms of bodily balance? One would think that push up and inverted row together form a more 1:1 balance front/back since they are both horizontal. What is your take on the matter?

Great video. What if i add dips amd calf raises to the mix too. You make great stuff

Hello, this may be a stupid question but how many sets/reps should i aim for each week as a weekly volume to improve my strenght? I'm been doing calisthenics for some time but in a messy way and i'm kinda stuck and not improving. Thank you😄

Hi, thank you for your content, it is very helpful. Would you recommend a warmup beforehand or to just start with the exercises right away?

Kyle, do you still do your everyday lunges to increase your work capacity besides the squats that you're doing in this workout? If so, does it affect your recovery in any way or get you feel more fatigued? Thank you.

Effective training shouldn't be complicated. Complexity is where the weak hide. Good vid. Just a few tweaks. 1) work biggest to smallest. Squat, pull, push. Don't do this more then 3 x's per week on non-consecutive days. On the other days low intensity aerobics, mobility, flexibility.

I like your videos. BTW where should I add the sets after the circle or push up rest then push again?

Hi Kyle! It's been a while since this video and I don't know if I'll get an answer... I like the variation approach but I wonder how you measure progress, progressive overload, do you repeat workouts to compare them? Thanks for the videos, I'm watching them almost in a row. Cheers!

hm, i don't get it. He's resting 1-2 minutes betwen pullups, pushups and squats, or doing it like superset and resting after completing all three exercises?

Hey man! Awesome content! Quick question if for example my dip One set max is 11 dips and I want to train daily, but use different variation excersises, so The next day I would do a push up. Should I do 11 reps of push ups? Do dips and other variety excersises such as push up, counts as The same total weekly push movements volume? Thank you

Hi Kyle Thanks a lot, started exercise at 40 because of your simple approach.. one question, push up pull up and squats, everyday hard sets without adding extra sets would be Ok? It would be total 21 sets a week, for life..

Great content, learning a lot from your videos. Question, I tried to incorporate and start pull ups and I am pretty athletic so its not that hard to do 8 reps however because I have a lower back disc sometimes I feel that the pull ups cause my back to slightly bend as I pull up causing discomfort. Could pull ups be a good thing for my back or could it just be counter productive? Any advice or suggestions? Also I was thinking on just using resistance ropes for my back workouts since it can be done in a sitting or standing position, and so will this allow me to build back muscles? Thanks

Hey coach! I have a question: how to warm up for push and pull exercises ?

When doing the push-up where are you supposed to feel it? Or mind muscle? I can concentrate on triceps or chest. Would be great if you can break these down for form and concentration

I'm 50. If I train everyday but alternate between upper body and lower body each day, will that build me muscle and is it a safe? I would like to train everyday so that it becomes a normal routine.

If i do this but every other day instead of every day, could I go near to failure in every workout? I was thinking with starting with 3 rounds (9 weekly sets each movement) and slowly progress to 6 rounds (18 weekly sets) I'm late beginner, I've been training on and off and have a max of 8 clean Pull Ups, i've not been training since August

How can I use this style of training with weights (dumbbells)?

Can I do both caliensthics routine and weights in a day … like one routine in the morning and another at night doing it 5x a week or is that over training ? Essentially whatever muscle groups I’m hitting that day, is the same on the caliensthics and body weight, like biceps : curling dumbbells and cables and then at night chin ups and variations . Thanks

Awesome channel. What is that chin bar and where can you get one?

When you talk about completing a set to almost failure, how does this apply to squats? Do you keep squatting until your legs tremble or do you just aim for a number?

love your videos, in what country do you live?

hi. what if i want to add dips to the program, how would i go about it? should i do an additional hard set of dips daily, like that: - pushups - pullups - dips - squats and should dips have a particular place in the program - be placed after pushups or after pullups or it doesn't matter? or should the approach with adding dips be somewhat different from the general logic? thank you.

Sir I just wanted to know whether you go to the gym from time to time besides the training you do in your home or do you just train only at home?

One last question: Are squats enough for general leg training or I must add and a harmstring exercise? I'm thinking to aplly the method of this video for 3-4 weeks, for generall fitness and strength (I m not interested in becomin big or in aesthetics) and I asked the above question to see if the exercises of the video are enough for my goal.

what about warm up i mean how should i warm up for this training

So a cirquit of 3 sets with 4 exercises is enough? You just keep adding reps pr. week or by feel?

I'm 16 years old and recently started calisthenics. I built myself my own routine, but I'm skeptical about it. Every routine I've seen on the internet is simpler and shorter than mine. I don't know if I should repeat excercises in the week or only do different ones (eg: doing push ups four days a week). I also wonder if it's ok to do multiple excercises that train the same muscle group in the same day (eg: tricep extensions, push ups and straight bar dips for triceps). Any help would be greatly appreciated

Really really great video man! I have a question i would love a reply to! Currently i'm doing 3xsquats (around 25), 3xpull ups (around 6), 3xpush ups (around 12) And that 3 times per week. Would it be more effective to do the movements back to back or to cycle them through like you are doing in this video.? Or could i just throw in these cycles on rest days.? It seems like if I cycle the exercise i would have more rest for the muscle groups, which would lead to more reps in generel. As always great video! Very high quality stuff man we are grateful!

As i understand from this video that i go push than 2-3 m rest than pull than 2-3m rest than leg ,so what about if i am doing 3 sets of those? Should i rest like that? Or can i go Push pull leg than rest 2-3m than push pull leg than rest 2-3m rest than the last round push pull leg Is it okay? Or its important to seperate them? And do 2-3 m rest

Hey man i have a question that currently i am doing pushup and leg raises at Monday, pull ups and squat at Tuesday and bridge on Wednesday and then repeat and i am doing 3 sets near to failure so that it is ok or i have to increase number of sets ?

I dont have asset to any pull up bars can i swap this exercise for another??.

Should i go for failure or looking for perfecting my movements

Hey first of all I want to say thank you for all the content you put out it’s very informative and very insightful in regards to this video I have a question I’m 6 foot two 257 pounds I’ve been working out since 2011 and managed to get a really great physique over the years I lifted weights for many years push pull legs routine But in 2018 I injured my lower back and I fell off since then from 2018 to currently now I’ve been doing calisthenics on and off without watching my diet and drinking a lot of alcohol I know I need to cut the alcohol out and I need to tidy up my nutrition but my question is how should I approach this program

Could somebody clarify what is meant by "hard sets"? Does it just mean a set going to or close to failure?

Hey man I was wondering why you’d recommend easy days, instead of off days for recovery? I thought off day is a must.

Since I'm learning more about this type of training and really want to try it out I want to clear some confusions and indecisiveness I have about this with 2 questions. How long have you been using this type of training? Is warming up required? Thanks.

What about lower body hinge like good mornings? Or are squats enough for hams and glutes?

im sort of confused on if i need to do progressions or not. like for pushups... should i keep on increasing the volume or should i try a harder variation? should i keep doing the regular pushup or should i continue doing the variation?

Can i do all the sets multiple times a day or in one session?

How does one improve their pushup to say 50 or 100 of them? And can you do a video on pull form and start for beginners?

Question What if for example you have in your programm 4 sets of 10 push ups and trough the first two sets its kinda easy but in the 3th set you start to struggle to get 10, is that a good max number of reps or do you need to go higher?

I really appreciate your videos. The thing is, I am looking for strength and looks at the same time, doing the same exercises everyday, same sets and reps is something I’m a little bit skeptical about.

How much rest would you generally recommend between circuits (let’s say 5 rounds)? Do you stick to 2-3 mins. as the rest interval between exercises ánd circuits? Thank you!

How diet should look like ?