The BEST WORKOUT PLAN for calisthenics- ROUTINE & SCHEDULE for beginners to intermediate 

This is not just a workout plan but a gem

Hey man, felt really proud reading this comment. I'm 25. Idk how many years it's been since I found out about calisthenics n all. Never stayed consistent though. Still skinny and weak. I've learnt that there really is no secret ingredient. No perfect optimal workout. Just consistency. Wishing you success lil bro :)

​ 22, same as Bilal, skinny and rather weak. Although after almost a year of a break (because life didn't allow me for routines) I went back to working out. What I would say works the best is to have a goal. Back when I used to go to climbing gym every week I loved to workout because I knew that it would make me perform better on the wall. So pick up a sport that you like, it makes night and day difference. Personally I think that gym culture made us think that we have to persist through the mundane pain of doing a workout for a sake of doing a workout. Have some fun in life! Besides that, don't be harsh to yourself and be pretty fluid with your workout. It's easier to have a goal of 3 trainings in a week, then to have a training every-other day. Sometimes you'll underperform, sometimes you'll overperform. It's better to stop when it hurts, because an injury will put you out for at least a few weeks. Think of your efforts as putting a brick to brick to slowly build a wall (you can relate it to anything in life as well, instruments, mindfulness, learning etc. the more time you clock in, the better you become). Also, starting is the worst. After every longer break the first 2-3 workouts will suck, but the more you do it, the easier it becomes (also a general life advice). Anyways, GL on your journey! It will be great and the way it will make you feel will be even better!

You’re welcome!

Thank you! I really appreciate your kind words

Thank you so much! Your words very encouraging as always ❤

You’re welcome!

Thank you!

I’m very glad to hear that! Good luck on your jounrwy

Thank you! Krieg forever in my heart

how you doing

Wow that’s really great to hear and thank you! Czech beer >>>>> nothing hits as well as those 2 liter beers in plastic bottles in gas stations 😂

@@playgroundinvader Haha, yes! well let us know when you're on your way to Prague, we'll give you some tips for the best pubs in the area! And also for the street workouts, of course 😆

@@ThePiiKey will do!

good luck!!

I appreicate it a lot!!

Drop the level a bit so your body gets used to it, but you shouldnt be sore for more than 2 days with this plan, unless your sleep and diet isnt on point

track and field in my uni :)

How old are you for going to Uni already

i mean i did that so ig yes its possible. i didnt have much knowledge at the time either, just work consistently and progressive overload

Through perfect form im push ups and pull ups yes. Later L sit, toes to bar when learning the FL and now dragon flags. But in tthe begining push ups with my form will be more than enough for abs

Yeah i’ll have to start recording exercises :/ i dont really do these basics anymore but definitely appreciate the feedback

I also would love to know where u got these pants from :D would be cool if you could tell ^^

@@Streber_Kind hi :D got them on asos, im not sure what brand or anything, they don’t have a tag 😅

If your primary goal is strength? Building reps within 3-6 is great. If you just starting or like within 1 year i’d do hypertrophy range for goood base. Now i would advise you doing the same exercises on upper body days (same push twice a week, same pull twice a week)

Well i can only help if you are also starting as someone on the skinny side… i was focusing on eating as much as possible as often as i could with a focus on protein. Had an alarm for every 2h to eat something. But i didnt count calories or anything

😈

Level one can still be manipulated with body angle to make it easier or harder! Elevate hands more in pull ups (you can even be near vertical) In pull the more parallel to the floor the harder

Hahaha i love the question! My favourite would be dark Kozel or pilsner urquell. Chech beer slaps! Im slavic and worked as a bartender so drank a lot hahaha now i avoid drinking if i need my tendons to recover well, but otherwise idk socially once a week maybe once a two weeks

At level 1 dropset would be placing higher and higher (making the difficulty easier) (In pull ups get more and more vertical). Imagine knee height elevation being one progression, waist height, another, chest height another and just go through them until you can’t :) Now I placed dropsets only after your main compound movements because only those really benefit from them. As for the order, I’d start with the harder one. For most its pull, but you can definitely switch it up like one day start with push, next day with pull

@@playgroundinvader ah thank you for your quick response! makes more sense now :)

I’ll take notes thanks

Lower typically refers to legs of people in the fitness community mention it

Thx! Now, if lower means legs and upper means the other parts, why is there “Full body” and “Upper” on the same day?

@@Sagrado1997 Looking at his routine, I’m honestly not quite sure why he’d do a full body day and then train upper again 4 hours later, but that could be completely due to his personal preference when it comes to training. His full body workout could be kind of light in the morning and then he can go harder later specifically on upper body. Additionally, I believe he briefly talked about doing less leg work as a calisthenics athlete and a full body day allows him to incorporate legs into his routine without dedicating a specific day just for legs.

That’s just what I think, though!

oh sorry for that, those are just two separate examples of what you can do. choose either upper lower split or full body (not both) my bad there it was just example how can you split the workouts either upper row or lower

They are targeted through pull ups, planche leans, back lever, support holds, pseudo planche push ups. In calisthenics physiques are well rounded because its all compound movements and less isolation exercises

Hi! I like your pull workouts. Im not sure about push, if you can do so many push ups it probably means you’re not going intense enough. I’d focus on one variation going haaaaard. I’d skip dips in the beginning and maybe later change push ups to weighted dips if you’d like.

@@playgroundinvader thank you for the advice God bless

that point is more than achievable for most people. the only reason why it looked impressive is because of my abs insertions that make them look visible. also i was always skinny which is why i looked rather shredded there muscle mass wise everyone can get there. I’m sure i dont have any elite genetics

two different and yes it looks good

Oh damn embarassing. Sorry, i’ll correct it in the pdf

Hi! You dont have to keep them completely straight :) also how’s your hold with lets say bent legs. Sometimes when it seems like mobility its actually strength. I’d add in some hamstring stretches cause holidng 90 degree is not too demanding on hamstrings. Otherwise you could do hollow body holds but make sure you work on hamstring as L sit will be very useful

2 times, but u can do 3 if u want, yes with rest progress when 3x10 with 3 min rest, but overall its just progress once u master one variation

It depends. Weighted dips are good for overload, but if you don’t have access to weights, normal dips are not that good as you can’t really progressively overload them. This is why i choose push ups. However if you have access to weights feel free to change push ups to dips and progressively overload with weights

i see, thanks for responding@@playgroundinvader

Hi, yes i my abs popped out a couple months into working out but without any exercises for them specifically. Just kept good form in push ups and pull ups. The only thing i did for abs was L sit/raises I weigh like 63kg and 5’7

Oh no sorry its two different scheduling examples, either upper lower split or full body choose one.

oh okay 😅 much clearer now. Also with lower do you also mean abs or will abs be trained with calisthenics pushups and pullups?

@@galaxy9689 train abs with upper because they are involved in push ups and pull ups :)

Good luck!

how is it going bro? I would love to see your progress :D

Weighted pull ups and weighted dips

@@playgroundinvader at what point should one add weight to their pull-ups /dips? Is it when I can do 10+ reps or closer to 20? (I’m on 1 pull up rn 🫣)

@@joshuajerome553 for muscle building 8-12 for strength 3-6 just add weight to stay within the desired range

170cm 63kg 34 cm biceps, been training 15 months

I never train when sore :) let yourself recover to come back stronger

yes thats correct

hey yes these will train your chest but not to such a degree as retracted shoulders. you can add ring chest flies if u want to target more chest

training whole body 2-3 times a week is enough. the training itself doesnt need to be long

i like push then pull because pushing uses lats as stabilizers. fatiguing them with pull can impact your pushing

yes they are worked in pull ups and all straight arm exercises but if you want to add an isolation exercise like ring biceps curls feel free to do so :)

it would affect your progress in strength. Your body needs rest to recover. Focus on recovery, work out less often but more intensely gains will come quick

i did in my 3rd set

@@playgroundinvader ohhh got it thanks! Im gratefull i found your content i went from 0 push ups to 10 and now building pull. Ups!

Depends how often you train, in the beginning i was training with 1 or 2 days if rest inbetween. Now i rest 5 days

​@@playgroundinvadergot it thanks

no dips, legs periodically

If you can do so many variations in a workout it means you’re not going intense enough (unless you doing one set of each) in which case its too much variety. Go intense, choose one vertical one horizontal push and 3-5 sets. Dropset on last of the workout

yea bands are good, jusy choose a band that lets u do a max of like 10 and work that range and do easier band over time

If you can do 6 pull ups max, you could try lets say 5 pull ups + 3 pull up negatives in one set :) Finish the rep range, its okay to drop a progression midset

yes, as for pull, rings are great

those are two variants choose one (not work out twice a day)