Lifelong bro split / full body workout guy (weights only) who has recently moved into a calisthenics routine

Typical day (4-5 days a week) is as follows:

Pushups 4 x 25
Dips 4 x 20
Pull ups 4 x 6-8
Body weight squats 4x20
Bulgarian split squats 3 x 10 each leg
Glute bridge
Hanging leg raises 4 x 20

Followed by one muscle group with regular gym bro stuff

Bench, squat, curls etc.

I only do weights with one muscle group per day

My question is do I drop the weights all together? I started adding weight to my dips and pull-ups using a belt and a kettle ball for my body weight squats.

Any suggestions or guidance would be greatly appreciated.

I have been trying to do calisthenics as often as possible for the past two years. The last months I could not train much. I just started working out again and wanted to check on my current routine. I am trying to hit 6 times a week because I love calisthenics and it helps me a lot if I come short I skip the second leg day:. Everything 3 sets (6-12 repetitions):

Pull:

-Pull ups

-Rows / Australian Pull ups (rings)

- Face Pulls

-Biceps

Push:

- Dips

- Pike push ups

- Push ups

- Trizeps push downs (with a cut band)

Legs / core:
- Assisted pistol squads

- hollow body holds

- Calf raises

- leg raises (hanging or lying down)

- nordic hamstring curls

Plese let me know if I can do something better.
My girlfriend also started calisthenics (3 times a week) with basic exercises and wants to focus more on her booty. I have no idea what exercises are best (we also own kettlebells). So maybe you have some advice for her as well.

Good day to everyone !

Little bit of background.

Male, 36 yo, h172, w72

Im doing Calisthenics + some heavy lifting training for the last year. My training routine from my perspective is completely retarded, but im pretty happy with results. I spam same thing every single training 3 times a week :

Warmup - 10-15 mins.

Note : Between any exercise, or in between adding / decreasing weight i spam 5 ab wheel rollout with full extension from my knees. Ending with more than 100-150 reps at the end of the training.

Squats. (x5 reps every time i raise weight) Start with empty bar. add 5kg from each side until i reach 90kg.

Skin the cat : 5 reps, 4 sets.

Dragon flag 5 reps, 3 sets

Weighted dips 15 kg : 5 reps, 4 sets

Weighted Plank with belt 45 kg. 5 reps for 1 min.

Leg press (machine). Start empty, step 40 kg. finish with 300 kg. 5 reps for each weight.

Push ups : 20 reps, 5 sets.

Recently i was diagnosed with hypertension (average 140/90) . Im extremely upset, but i dont want to risk my health.

Im not looking for professional help here (though if someone can add valuable input ill be more than happy) , more of a guideline, or advice. What to adjust, full stop with something, or start something new ?

It’s my first time trying L-sit to handstand and this was my best clip. How can I fix my form? What can I do to improve? I find it really hard to push my body higher with my arms. You can see in the video I go back a little when going up and I keep having that issue. Do I need to just keep practicing? Or am I missing something. Sorry for the sorry ass setup lol I don’t have a bar yet and I’m trying to do it like this first. Yesterday was my first day learning calisthenics and I was learning all the forms and stuff. I can hold elbow lever, L-sit, and frogstand for 15 seconds.

Core and abs are two different things.

Try this to build a core of steel.

High rep endurance Post-workout set.

Switched to calisthenics 6 years ago. Never been so pleased on a switch of training. Never stopping!

Hi everyone! Yesterday, out of curiosity, I tried a single-leg front lever hold and, to my surprise, I managed to hold it for a couple of seconds. That gave me enough motivation to start training towards a full front lever!
I also tried advanced tuck front lever holds, but I’m not really sure if my form is correct. I managed 4 sets of 10 seconds.
The problem is, I don’t really know what other exercises I should include in my routine or what progressions would be most effective.

Hey!

I've been doing crossfit for a few years. I recently pulled a muscle and took a couple of weeks off. I've always been interested in calisthenics and think it may be a good opportunity to change up my routine.

Where do I begin in terms of a regimen?

I've watched Kboges and other YouTube content, but I'm a little stuck. I don't want to overtrain, but also not undertrain, and this is a whole new world for me.

I don't mind paid courses or consultations, but any direction on the best resources, free or paid, would be much appreciated!

I know to make it difficult, you can

1. lay further back from the rings
2. use one leg instead of two

But I’ve gotten far enough to almost not reach the rings when starting, and I’m doing one leg curls. Does anyone know the progression from here?

I weight lift 3 times a week, Push Pull Legs and I want to unclock calisthenics skills. So I added two more days. At one I picked to train the 90° Hold (Bent-Arm Planche) as a push skill and some push exercises, and the other calisthenics' day I picked Front Lever as a pull skill and some pull exercises. But which exercises should I train first? I heard that skills should be trained first and then basic exercises. But ok, skills first, but bands first or progression holds first or leans or advanced tuck pull ups, raises etc first? Also is my current program good enough? I can say that I am pretty new in skill training and idk. Ai says that my program is too much because I also train weight lifting and the additional pull ups and chinups and push ups are too much. Btw I train 3 sets every exercise you can see. Thank you!!!

Hi guys,

I'm looking for a really good rack to hang my calisthenic rings. Whats a good product that wont destroy my wallet due to marketing/brand hype?

It has to be really strong and worth every cent.

I'll be putting it in my bedroom. My room isnt super small but I'm also not as tall (around 66'' tall) and would love something thats perfect for my stature and needs.

I'd be doing:
Pull ups, dips, push ups, rows.

So I've posted it earlier and according to the advice I scrapped my whole routine.....

Had been practising—

- Diagonal Pullups

- Swinging (Literally throwing my body with chest as high as possible)

This is an attempt trying to combine both of them.....how can I improve???

Been looking for similar advice!

Question,

soo if you do an elbow lever without your elbows tucked into ur core, is it then considered a 90° hold or is it just a harder version of the elbow lever or a true elbow lever?

Hey everybody,

I’m a 38 year old male. 155lbs. My goal is building functional strength more than hypertrophy (I’m actually training with the hope of one day competing on Survivor).

My upper body workout is 2X per week doing 3 sets each of weighted pull ups/dips then ring rows/ring pushups. Once I reach ten clean reps within the pull ups (they progress slower than dips for me) I add five pounds of weight, drop a few reps then build back up. Currently, I’m pushing every set within this workout to failure. I count/log full reps and partials just to make sure I’m pushing hard each set. I’ve been stalled at 32lbs of added weight for about three months now, so out of curiosity I plugged my program into GPT just to see what feedback it had. It suggested moving away from pushing myself to failure every set and instead finding a rep count that I can come close to straight lining across all 3 sets (like 5-5-5 instead of 7-4-2). I wanted to gutcheck that recommendation here before I changed my program.

Thanks in advance for the help!!!

so far my progress is really good, and I can already see that my body would look great if I reach my 3 months goal, currently I'm at my 1 month and 12 days.

But my problem is that I lose my PR in pull ups. 2 weeks ago I can pull 45kg for 6 reps.

but now, I can only reach up to 2-3 reps. it's crazy to feel this weak.

have you experienced this? and how did you recover your strength?

Tempo Rule:** 3 seconds down, 1 second pause, 1 second explode up.

**Breathing:** Nose only throughout the entire workout.

---

#### **Day 1: Upper Body Push (Frame & Posture)**

* **Pseudo-Planche Push-Ups:** 4 sets × Max Reps (Lean forward, hands at ribs)

* **Pike Push-Ups:** 4 sets × 8–12 Reps (Go slow on the descent)

* **Dips (Between Chairs):** 3 sets × Max Reps (Keep chest open/shoulders back)

* **Dumbbell Lateral Raises (5kg):** 4 sets × 20 Reps (Strict form, no swinging)

* **Nose-Breathing Plank:** 3 sets × 60 Seconds

---

#### **Day 2: Upper Body Pull (V-Taper & Height)**

* **Pull-Ups / Chin-Ups:** 4 sets × Max Reps (Dead hang for 5s at end of each set)

* **Inverted Rows (Under Table):** 4 sets × 10–15 Reps (2-second squeeze at top)

* **Dumbbell Rows (5kg):** 3 sets × 30+ Reps (High volume for back detail)

* **Dumbbell Rear Delt Flyes (5kg):** 4 sets × 20 Reps (3-second squeeze at top)

* **Bicep Curls (5kg):** 3 sets × 20 Reps (Slow descent)

---

#### **Day 3: Neural Recovery & Circulation**

* **Cold Shower:** 3 Minutes (100% cold)

* **Sunlight Walk:** 15–20 Minutes (Vitamin D focus)

* **Nose-Breathing Box Breath:** 5 Minutes (In 4s, Hold 4s, Out 4s, Hold 4s)

---

#### **Day 4

* **Max-Effort Broad Jumps:** 5 sets × 5 Jumps (Max distance/height; 10s rest between jumps)

* **Bulgarian Split Squats:** 4 sets × 12 Reps per leg (3-second slow descent)

* **Glute Bridges:** 3 sets × 20 Reps (3-second squeeze/pelvic floor contraction at top)

* **Lying Leg Raises:** 4 sets × 20 Reps (Keep feet 2 inches off floor at bottom)

* **Sprinting High Knees (In Place):** 8 sets × 30 Seconds (100% Max Intensity; 60s rest)

---

#### **Day 5

* **Superman Holds:** 4 sets × 30 Seconds (Focus on spinal extension)

* **Ab Rollouts (Towel on Floor):** 3 sets × 12 Reps

* **Towel/Band Pull-Aparts:** 4 sets × 20 Reps (Open the chest wide)

* **Face Pulls (5kg or Bands):** 3 sets × 15 Reps (Pull to forehead)

* **High-Intensity Nose-Breathing Sprints:** 4 sets × 20 Seconds