My Foolproof Calisthenics Template
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- Опубликовано: 29 сен 2024
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In this video, I want to share with you an incredibly simple training template that I frequently use as a method for improving health, fitness and body composition.
Select a push, a pull, and a leg movement. Pick a daily rep target for each movement, cycle through easier and harder variations, and do them DAILY. Start slow, and add volume over time. If you are ever feeling like you want to take no-brainer approach to calisthenics, or you are experiencing paralysis-by-analysis, this can be the perfect way to step back and give your mind and body a reset. It can also work great as a GPP program for lifters or as a standalone fitness program for a calisthenics enthusiast.
Respect this guy. No nonsense, no hype - effective. Very rare to find.
That's super kind, Paul! Thank you!
Note from myself :
1. Exercices : Push / Pull / Low / Core
2. Daily Goal : 25 / 25 / 25 / 2.5min
3. Focus mind muscle connection
4. Push to technic failure
5. Cycling exercices / Hard to easy / Help recover
Update?
@@MegaPeterlustig123 I end doing way too much for my nervous system (from pullups) had to stop for 3 weeks, then tried workout without program increasing pulls ups, doesn't worked as I wanted, now I do everyday workout, 1 muscle group a day, 1 or 2 exercices depend on the nervous fatigue it indulge, 3 sets to maximum failures.
To increase muscle mass and reps, work great on me.
I do SBD and Callisthenics.
So Squat, Bench, Deadlift, Pull ups, Dips, Pistol Squats, Planck, Calves, Static Abs, L sit. I don't do push ups, sometime on the free day routine, not in my program for now at least.
I have been thinking a lot about a daily volume fitness benchmark lately (mostly due to many ups and downs) and this affirms my thoughts. Gotta go back and watch all the videos again to really drill your message back into my brain.
I love these short instructional videos
Thank you, Tomas!
Just found your channel it’s great! Keep up the content!! 💪
Short and to the point. Agree with everything said in this video. You could even match movement patterns like have a day for push-ups and inverted rows and another for pull ups and dips/handstand push ups
On point!
I started this program today. I'm 210lbs and i did two circuits to total 10 pullups, 30, pushups, and 50 squats. these weenie numbers will form my baseline. I want to improve my technique before increasing volume too much.
Dude! I'm happy to hear this. You have the right mindset. Take your time, perfect your form, and let the progress happen all on its own! Looking forward to hearing about your future fitness gains!
How often in a week should one be following this template? Daily or like 3-5 times etc?? Thank you for sharing this amazing stuff with us!
Thanks heaps for all your effort and informative videos.
1. How old are you?
2. Don't you believe in rest days for the calisthenics?
I'm a 51 year old male and found plus 45 years I needed the rest days for recovery and injury prevention.
I'm 35. I do take days of really easy training when I need them. I actually just finished up a whole week of light training. I prefer to move around rather than do nothing. My body always feels better.
Hi Kyle, I've just joined the community and find your way of training a breath of fresh air. I'm a climber and tennis player, and over the winter and into next year, i'm really looking to focus down on building muscle to really lay a great foundation for future sport-specific skills and movements. I'm keen to get started as I have some years of gymnastics, bodyweight and weight training (although no real progress), but I get a bit confused by the frequency of different variations etc to avoid overuse injuries etc. Would it be possible to create a beginner's guide or example workout purely based with the calisthenics? I have downloaded the barbell and calisthenics free program, but just wondered what the best way would be to go about programming bodyweight with muscle gain in mind. I'm sure this gets asked a lot so sorry if I missed an answer to this already!
Cheers!
I keep getting requests to make a more comprehensive program, so this is something I ought to get on, I think. I've just been doing this with consultations and custom programming so that I can make it to the individual and answer specific questions, but I'll consider getting started on a beginner program.
As for how to program for muscle gain using calisthenics... accumulate between 10-20 sets per week of each of your basics, taking each set relatively close to failure but take easy days as you need them. Rotate through variations you tolerate well. Focus on your form and technique. Make sure your diet is congruent with your training goals.
@@Kboges thanks for the details I'll get started on it. Have also followed you on instagram, so I'll let you know how it goes. In the future, when I start my new job soon, I may be in touch about working together too. Thanks so much Kyle.
@@lukehoward3407 Sounds good Luke! Thanks for the support!
@@Kboges I'm sure a lot of us wouldn't mind supporting you with a few $ for a downloadable comprehensive beginner's guide!
Is it better to have a daily rep goal or a weekly set one? In previous videos you mostly mentioned doing 10-20 hard sets per week per movement, a few reps away from failure, and adjusting those reps from failure when you feel fatigued. For me this is easier to understand than a daily rep goal, it allows me to focus on my form and practice rather than sacrificing those to hit a specific rep goal daily.
Either/both work fine. You ultimately want them to be congruent, so that if you have a daily rep goal, it falls in line with a weekly set target. I use daily rep counts as an introduction to autoregulation. Cycle though a couple variations, some easier and some harder, this changes how many sets it takes to get the reps in, which changes the volume (as defined as number of hard sets) allowing for easier days and some harder days.
For example, if I do 50 pull ups per day, I might have 1 day where I can get that volume in 2 hard sets and 1 really easy set. Then I might have a used rep day where it takes me 5 sets. While the rep count is the same, the "volume" is very different, because the set count is what really matters.
Did i get this right...
For example, for a day, i choose:
1) push ups, 50
2) pull ups, 30
3) squats, 80
I do as many sets as i need to reach the target amount of daily reps, but i make each set really hard (close to failure).
The next day i may do something like
1) diamond push-ups
2) rows
3) lunges
And then i repeat the cycle. And in total, i train 6 times a week.
Is this the template?
If yes, how long do you rest between sets?
3 minutes between sets, or depends on you, but that's what I usually do
Hey great great video, when you meant daily was that in reference to workout days or you do these daily for seven days a week, no rest day
I train 7x per week.
Thanks for great content , a question , do u suggest mixing between pull exercises for EX. between pull-ups and horizontal pulls , and for lower body squat and lunges in the same workout ??
Hey Kyle -- hope all is well! I like the simplicity of this scheme. I'm accustomed to thinking of volume in terms of 'sets', as a rule of thumb keeping weekly set volume to between 10 to 20 sets, ideally hitting 15 or 16 sets/wk. What might be the most direct way to relate this to sets? Would it be something like this, taking your example (25 pullups, 50 pushups, and 75 squats): pullups 4 sets of 6 or 7, pushups 5 sets of 10 (OR 3 sets of 15 or 16), and squats 5 sets of 15?
Exactly! You set your rep count in relation to your weekly set count. So if I want around 14 hard sets per week and train daily, I would want my daily rep count to be achievable in about 2 hard sets. A little set to pick up the stragglers is fine, and as you progress, that small remainder set gets smaller and smaller until it goes away and you can pick up all your reps in the target number of sets. Then you can add to the rep count if you want.
Hi K Boges, one question
How should I implement some sort of isolation for the arms (tricep ext, bicep curls) and shoulders (lat raises) in this template?
You can do it after completing the daily goal of your push,pull and leg exercises.
hey man thanks for all you do! 💪One question though about variations that I could not find an answer to.
Let's say my minimum rep target for push is 50 reps and I can achieve that with 3 sets of pushups but the other day I'd like to pick another variation so I not overuse the same muscles.
However with a harder variation e.g. diamonds it would take 6 sets (or even more with some other harder variations e.g. pull ups vs wide grip pull ups).
Should I just do it with 6 sets (or any # that reaches the goal) that day or should I stay with easier variations?
This is basically step loading
Hey bro, I’ve been lifting in the gym since I was a freshman in high school but since now I’m in college and the gym is really far and need focus exams, I’m planning to try out ur workout… like do u go to failure all the time in bodyweight training or do u leave few reps in the tank.
Lol, add 5-10 reps a week. Easy to say. I do pullups more then a year and cant do more then 10 in a set still. From 8 to 10 in a year. Great progress
It all depends on the individual, that is for sure. But you don’t need to add reps to your max, you can add reps to your total volume to keep your weekly volume targets on point. That’s an important distinction 💪
Hi Mr. Boges, Is it okay to not have a rep goal and just train close to failure and then track/log the reps from all the sets from there to have a baseline on what to match in the next session?
It's also quite hard to track different variations of say a pushup since the repetitions also vary as well as the squats. They could take a while to do because of the high rep nature.
Yes that is certainly fine to do!
Volume is measured In hard sets not in reps
Yes!
whos here from Brae?
Me
Right here bro!!! Tired of being the pretty boy, time to chad up
@@romeo_goyette_ fr
Who's that
@@romeo_goyette_ you're on the same wavelength as me
So, I’ve taken your lead and done my last few training session in this fashion - a push, pull and leg movement, 3 sets, as close to perfect reps as possible, fairly close to failure. Around 3-5 minutes rest between sets. I’m a fan. The biggest advantage of this style of training for me is the fresh mental state one can take into the daily workout, knowing that you won’t be there pounding endless sets. It’s great knowing that you’ll be back again tomorrow, ready to stimulate strength and hypertrophy once again.
Sam, so glad you are enjoying it! Honestly, I think it is the best way to train. It is so flexible- you can rotate through variations, take easier days as you need them, push it HARD when you are feeling strong, and not have to worry about committing a ton of time to your workout. You can add or subtract sets, or perform your sets as a way to achieve a volume target... it ALL works great! I recommend this even for people who like to lift- they can perform their barbell movement first, then hit the calisthenics as assistance/GPP. It's a great habit to build and I consider to be a type of physiological hygiene. It still amazes me how simple and effective this method is. Enjoy, keep me posted on your progress, and let me know if you run into any stumbling blocks or have any questions in the future.
What's your progress bro?
@@prathameshponkshe4556 probably ascended to a shaolin monk and lives in a secluded cave now xD
@@_JoeVer Yeah they have really bad internet up there
@@prathameshponkshe4556 haha that must be it xD
speaking of, i am currently attempting it as well, so if i don't return then my hypothesis was right and i have succeded in achieving it too haha
Great video. Short and to the point. It’s amazing how simple things can really be vs how complicated we tend to make things
Thank you!!
Yeah I totally agree. I think over complicating things is in our nature... especially in the fitness industry. Things don't need to be complicated. They need to be effective, sustainable, and then done consistently over time.
Simple and effective, love it. Used to do push ups, pull ups, squat jumps, etc all the time then fell into the powerlifting bs and lost a bunch of strength in bodyweight movements just to chase high bench, squat, deadlift numbers. But i always feel healthier with bodyweight stuff
Don’t eat like crap then and you can train calisthenics as GPP on other days and make it part of your program it’s not an either or
Powerlifting isnt bs. Some people want to be strong beyond relative strength.
I’m going to be trying this out. I’m starting out with 25 pull-ups, 50 push-ups, 75 squats and 5 minutes of running a day with a goal of 100 pull-ups, 200 push-ups, 300 squats and 15 minutes of running a day. Thank you for this, I’ve been getting heavy paralysis-by-analysis.
Heck yeah! Get after it, take it slow, listen to your body, and let me know if you have any questions. Consider joining the forum to share your journey to inspire others! Good Luck!
With you totally. Im 62 and tend to watch way too many fitness videos then end up overwhelmed, confused and paralyzed ..sometimes I think it's my unconscious sabotaging me :-( Much better to stick to basics, then build up...these days I focus on fairly low number, slow-speed but high quality reps of pushups and pull-ups ..but I also like doing active movement (dancing), Pilatesstyle moves with a pole or band, and conditioning (e.g. burpees, skipping, sprints).
@@Kboges already have, thank you for everything and keep doing what you’re doing!
@@Will-sk6tt Thank you!
@@Will-sk6tt how did it go
Love your vids man...SUPER underrated....hope this channel blows up soon
Thanks Dhruv! I appreciate it. Feel free to share the channel with anyone you think might be interested! Thanks so much for the support!
@@Kboges Will do!
It blew up 🎉
It did
@@LlednarHugh yes it did
Your pull-up is a work of art!!! The control, the arch, form, ……. It’s amazing!!
Thank you! I appreciate that. I've spent a lot of time working on it, so I appreciate the kind feedback.🙏
This is genius and a breath of fresh air! I'm starting this for sure. And I love the idea of ABC workouts and just cycling through the three. Especially squats for A, Bridges for B, and something lateral for C.
Thanks James!
Yeah this is a perfect way to cycle though it. Anterior, poster, lateral. That will have you covered.
What is something lateral? Are bridges a good substitute for deadlifts?
@@blobbymagee6138cossack squat for lateral
@@blobbymagee6138 Theyre not bad. I'd probably make a case for kettlebell swings being better. Very cheap and effective
Crazy how I’ve been doing something like this but just from push-ups and pull ups since I was 14 everyday and I’ve always wondered why I had so much strength compared to others. I always thought you needed to lift weight to get strong
how old u now g, u must be hella strong if you've been doing it for years
@@Sam-nf5lf I’m 24 but I’d say Ive always been mad strong but still am strong and very lean. I work in roofing so my strength goes hand in hand with calisthenics and mobility
@@DirtLip What is mad strong? I do realise you do more bodyweight workouts but what weight are your lifts?
@@Alexchii my strength mainly is shown in mobility and athleticism since I’m never in the gym but I have recently started hitting weights. My max on bench is 215 dead lift 385 squat 270. I think I’m way stronger but I’m learning form and how to lift now so I can become a tank
@@DirtLip Holy fuck, 385 deadlift is a tank already.
Great channel, thank you. Subbed. Love the template. I am seeking to keep as fit as I can and lessen stiffnes, aches etc. I am 75 and I reckon it still applies with adjustment. As long as I don't try to be 35 or something lol. I like the simple three exercise but will keep up my bridges for lower back.
Awesome, Rod. Yes sir, the template still applies. You can adjust the volume down to accommodate your individual recovery capacity. Bridges fort the low back are perfect. I'm a fan.
Thanks for the support, brother! Much appreciated!
Thanks for all the excellent videos you've given us! I found your channel after someone on r/bodyweightfitness recommended it. Your approach to calisthenics speaks to me much more than the subreddit's.
Regarding the volume example you provide in the video:Let's say currently for me to reach 25 pull ups, 50 push ups, and 75 squats in one workout, I need to break it down like this:5x5 pull, 5x10 push, 5x15 squats.
Is my first priority to get it down to fewer sets? Like getting to 4x6 pull, 4x13 push, 4x19 squats? And then from there 3x8 pull, 3x17 push, 3x25 squats? And only then, at 3 sets but still same original volume, do I start adding total reps?
If not, what is the most optimal way to work up to 50 pull ups, 100 push ups, 150 squats?
Great question! So this requires a bit of a change in how you think about total volume and rep targets. Ideally, if your goal is to maximize the growth response from your sets, you want to take them close to failure, like maybe 1-3 reps from failure for most sets. So keeping this framework in mind, you perform as many sets as you need to in order to get the daily volume target. As you cycle through easier and harder variations, you will find that some days it will take more hard sets to accumulate your daily rep target, and on other days, it will take fewer sets. So the rep target serves the important function of forcing volume variation across the week (the number of sets will change even if reps stay the same), helping beginners manage fatigue better. You see, the rep count itself is not important, what is important is how having a fixed rep count changes the number of sets you achieve day to day.
You can add reps to this, but keep in mind, you are only adding reps because you want to add sets. Sets, not reps, are how you want to think about volume, and again, fixing your set target is a way to vary your training volume (number of sets).
If you become stronger, your reps per set might increase, and your total number of sets will begin to drop below your weekly target. This is a perfect time to add reps as a way of ensuring you reach your weekly volume target.
I hope this makes sense. Let m know if you need anything clarified or if you have follow-up questions. Thanks for the support!!
@@Kboges Thanks so much for the in-depth reply. I'm thisclose to fully grasping your points. If you don't mind, would you use this approach in an example, please? Like how the sets and reps would hypothetically play out using the numbers from my previous comment?
If I'm understanding your point about changing how I think about total volume and rep targets, I need to base it on how I FEEL each day and think more from a weeklong total volume. Even still, if I could see it in example form, I think I could wrap my head around it.
FWIW, I'm coming from doing simplefit.org for a year where I'm used to the clear, objective math of the program. So adding some subjectivity to my workout is intimidating (but exciting) territory.
@@Soonago2 Sure! Ok Let's say that 20 weekly sets is the sweet spot for me, and I plan on training 7x per week. I know if I average between 2-4 sets per day, I will be able to reach my ~20 hard weekly sets. So let's just consider pull ups for a minute. Since I've been training a while, I know that about 50 reps will be ideal for a daily target. On day 1, I pick a variation, and do as many hard sets as it takes for me to accumulate the target rep count. For day 1, I decide to do paused rep pull ups. I keep my sets 2-3 reps from failure and get 15/15/13/7. That gives me 3.5 hard sets (the small back off that probably doesn't contribute much to hypertrophy, but I can count that as a half set if I want). The next day I do ring rows and get 26/24. Thats 2 sets. The third day, I do could do 45lb weight pull ups, and get 12/12/11/9/6. That is 4.5 hard sets. Over the course of the week, through cycling easier and harder variations, I might end up with 18-22 hard sets, which is right around my weekly volume target.
So even though the rep count is the same, the training stress varies day to day, because the number of sets varies day to day, and the number of sets you do is your best way to gauge training stress.
Alternatively, you can simply do a fixed number of sets daily (based on your weekly volume target), or structure the variation in your number of sets, like 3 sets of day 1, 2 sets on day 2, 1 set on day 3, etc.. The above example is just introducing auto regulation into the mix.
@@Kboges That really helped! I very much appreciate your time and advice. Keep up the great work!
@@Soonago2 Perfect! Let me know if you ever have any more questions.
I've been doing calisthenics now just randomly every day for a month and have been seeing more progress like I went from
0 pull ups to 5
5 push ups to 25
0 dips to 10
5 squats to 15-25
I've been sticking to this and now want to start a more specific routine and watching your content has been helpful at this moment. My new routine has been created and im ready for the ride ❤
Nice I also just finished my 1 month pull up challenge yesterday and I went from being able to do 7 pulls ups the first set to my max set now being 20 reps not to mention the extra 4 sets I do after that. I think I'm done, if I were to keep going though my goal would be to be able to do 5 sets of 20 pull ups within 10 minutes like I can do with my push ups, don't know if that's possible though as pull ups might be physically more demanding than push ups
@@Randomyoutubecommenter dang bro nice . I will get there soon 👌💪🔥
Love your channel bro. Been loving keeping my workouts simple. I’m seeing a lot of changes in my physique and strength
Thats great to hear! Keep at it and let me know if you have any questions.
@@Kboges wondering how many months it takes to really get strong and fit. Is there a particular metric ie 15 pull-ups in a row or 50 pushups in a row etc that’s considered a benchmark
How’s your progress?
hi there man! Can you tell me how far you have come in these 10 months?
@@werkingitthis was an excellent question
An excellent presentation. I love the succinctness and meaty nature of your channel. Thank you Sir!
Thank you!
K boges, quick question, do you recommend doing all of the reps in one single workout or would this also work with a "greasing the groove" type of training, where you spread your sets and reps throughout the day? Thanks
I don't know if he is going to answer to your question but i think through out the day. In the description he wrote something like this is good to refresh your mind of sets and reps type of training.
What ive done in the past 2 weeks, i started doing is 100 squats daily. I do around 5 sets of 20 reps. Every time i go go pee in the toilet i do 20 squats. Due to my sedentery job, it makes my leg muscle fresh + improves my mind muscle connection and athletic performance. Also it is easy to manage, cannot miss a day :)
Hope that helped
@@AlekNik1994 Do you keep this training style? what about push ups and pull ups?
@@bjart45 Hey man, yes i still do 100 squats a day, occasionally i do 150. But it works like a charm for me. I've been focused on running lately (4times a week) and i don't do leg workouts ( even though i should, but i will in the future ) so doing squats daily works.
And for push ups and pull up, since 2 weeks ago i do 1x10 pushups ad pullups every morning incorporated in my morning routine. It is low volume but i run 3x week upper body training so doing pushups and pullups every day feels refreshing for the muscles and yeah it adds up over time. Thats 70 pushups and 70 pullups a week that does not affect my recovery :)
One question: if let's say I'm doing 40 pullups and I fail at 9, should I then go to pushups and then squats or just rest a few seconds and go again to doing pullups? Just discovered your channel, love it
With your 3 daily exercises: Are you doing them as a super set and then resting between the super set; or are doing each exercise separately in sets, and resting in between each set?
It varies, but probably 80% of the time, it is as a circuit but with good rest between exercises.
@@Kboges Please give an idea of how long your "good rest" periods are (when doing super sets)? And why do you choose, 20 percent of the time, to do your 3 exercises separate in sets?
@@Jim-uj3ty "good rest" is a time that allows you to recover almost completely from the previous set. In this way you have the energy to perform another set with a similiar number of reps.
As far as the circuiti/straight set approach, provided that you rest adequately, it's just a matter of preference and time constraints.
I think it’s important and notable that you highlighted the value of clean/quality reps. I would argue that 10 quality pull-ups are better than 20 shitty pull-ups.
Agreed!
Who is here from reddit 21 July 2024?
Welcome!
@@Kboges oh sweet a reply! Im going to hijack this comment:
I like doing fullbody 3 times a week (the reddit recommended routine) or upper lower for 6 days.
I started brazilian jiu jitsu 3 times a werk and bouldering once a week.
Im suffering from wanting to do everything.
What do I do? I know I have to probably pick what I want to prioritise, but thought maybe youd have some insight into scheduling.
What are the variations?
Hey dude!
i seriously appreciate you and your channel a lot, the info you share is gold
I have a question about the template, I may or may not fully understood one thing. It's about sets for each target goal exercise. How many sets am I supposed to do for each category pull/push/legs ? Just 1 ?
E.g. lets suppose I start with 25 pull-ups/ 50 pushups and 75 squats, should I try to do each exercise in just a single set and then I'm done ? Or is it more like I can do for example 8 (let's suppose 8 is close to failure) clean pull-ups and I would rest 3 min and hit 8 again for the second set, rest for 3 min and do it one more time ? Basically, do as many sets as I need to hit my target goal for each exercise ?
thank you so much once again for your videos, i truly love them
take care
yeah, i’m pretty sure you just divide the total rep count into however many sets you need. the general rule of thumb is to make sure you’re doing at least 5-15 reps per set. in the videos i’ve been seeing, less than 5 reps per set means that an exercise is too difficult and more than 15 per set means the exercise is not as challenging (which isn’t inherently always bad, just something to be aware of in terms of growth).
My Workout routine
Start:
10 Min stretch, posture correction exercises.
Alternate:
Leg - Squats, lunges, Uphill Run, Side Lateral Raises(if possible).
Upper body - Standard Pushup/Diamond Pushup, Chinup/Pullup, Side Lateral Raises.
1 day do leg , next day do upper body. do stretches and posture exercises daily.
take rest 1 or 2 days a week.
Thanks for your detailed workout advice. 💪🏾
My pleasure!
dude i can't even do like 20 assisted SCAPULAR pullups (that is if my hand doesn't constantly slip preventing me from doing like 10 of these), i could do like 35 to 40 daily basic squats while holding on to something though, and push ups i'm still not strong enough to do them on the floor so i do them elevated a bit, like that i can barely hit 20, if that. i'm too weak, well i'm beggining the thing, lol. so how do i do this?
Just keep at it. You don't have to do high reps. Just do as much as you can, do the exercises in a circuit.
In the interest of gaining muscle, would it be worth spreading out sets throughout the day in order to achieve a higher daily rep count or condensing them into single workouts with a lower rep count?
Either can work. To maximize the growth response on a per set basis, keep the effort high. Spreading out throughout the day is totally fine.
Right now these are the exercises I do, is there anything I'm missing or should I keep doing this?
Wide push ups- shoulders
Pushups- chest
Dimond pushups- triceps
pull ups- back'
chin ups-biceps
squat jumps- legs
weighted calf raises- calfs
ing?
Core? Pretty solid though
Great vid, sound advice and at 64 I feel that I could easily follow this program. I’m very happy too start low and build over time without the pressure completing mammoth sets. Consistency needs to be my mantra. Thanks again.
I'm trying to really simplify my workout due time management & recovery struggles. But I had one concern about this template - is 1 lower body exercise like squats really sufficient? Would it not lead to imbalances wrt lower body posterior chain?
Your channel, which I just recently discovered, is all crunch and no cruft. Very well done, thank you!
Was this workout routine also discussed in one of your Q&As? If so, which one? Thanks!
Thank you! I appreciate the kind words!
I'm not sure if I discussed this in a Q and A... I would have to go back and look.
Eeeeyyyy, I've been doing this without your advice, but it's refreshing to see someone get staright to the point. Keep the info short and precise. Boom bam, you're done and out. Subscribed.
Thank you! I truly appreciate the support!
Just found your channel, subscribed, liked, and hit the bell! Fantastic content. I'm 57 and recently sold all of my weight equipment, less a few kettlebells. I've gone the route of simplicity (and longevity), with the basics - pull up bar, rings, dip bars. I enjoy training everyday and have difficulty with "rest days". I like your template and will be testing it out. Are you supersetting the movements or completing all of one exercise before moving on to the next? Thanks
Thanks, Scott! I appreciate the support.
I typically superset the movements but take longer rests than traditional bodybuilding supersets, often 3 minutes or so.
Hey kyle, great video but I am a bit confused about easy and hard variations, like if I have set my initial target for
1. Pushups: 20
2. Pullups 10
3. Squats :30
how do I alter easy and hard variations??
As for hard variation should I go until failure and easy is doing them normally.
I have been doing this for the past 3 months and now I found this video. Can admit it works great. Beginning was difficult to maintain my goal (might have set it too high) but now it's amazing to see how much I have progressed and what is yet to come. Subbed 👍
A question. How often do you add reps after coming to a decent rep target?
@@usenu1792 on average i have been increasing it every 2 months. Now after a year i have reached a point where it gets more difficult. Since the last two months i am stuck on 10kg vest with 50 reps
Q&A: how would you program (sets, reps, number of exercises) a mass cycle?
Great question! I will definitely include this in the Q & A!
When I watched this video 3 months ago I had already been doing something very similar for about half a year, just never consistently.
Somehow watching this straightforward unembellished video got me really motivated - I watched some of the other videos on this Channel which were all sort of reassuring me of what I was already halfheartedly doing. Ever since then I have been rigorously training 5 times a week and it's great.
So thanks... this channel is so good it's almost unfair to everybody else
How often in a week should one be following this template? Daily or like 3-5 times etc??
Awesome outdoor home gym. Sun, air, breeze, oxygen from the trees. Good stuff, makes me stronger just looking at it.
At least 3 times a day, can be more if you recover more quickly and depending on intensity you train at. @@kayaeki
If you would do this template with your capability right now. Think of it like you are a beginner again.
Like how many reps would you do for push ups, pull ups and squats? Just curious whats your capacity would be with that physique.
There issome article or something about a boxer or football player that did 1500 push ups every day, crazy...
Hey Artur! Great question! I can do a lot of reps, but in training I typically try to maximize my technique and form so that I don't have to do a ton of reps to get a good stimulus. I can do 35 pull ups in a single set, but most of my training sets are between 10 and 20.
Thanks for everything Boges, I have one question. Let's say your goal is 25 pushups but you can only do 11 a set, so you hit 22 after 2 sets. Should you do a final set of 3 to hit 25?
I'm kinda late and I'm sure by this time you've improved your form, still it is recommended to split your reps as equally as possible. so for 25, you should do 3x8 and perhaps go until failure on the last set.
in hard day doing difficult variations or using weights but what if I can't reach the minimum daily repetitions, for example I do 50 minimum daily repetitions of regular push ups, but if using more difficult variations or weights, I can only get 25 repetitions, how do I overcome the lack of half the daily minimum repetitions
Just done my first week of this program, was just wondering will this be sustainable on a 12 week cut as I increase the volume? And thanks for the clear no bs information in your video's
Great question. It is highly individual and a difficult question to answer. It all depends on you age, training experience, training intensity, body composition, nutrition, size of the calorie deficit, other physical activity, sleep, stress management, genetics, etc. I always recommend starting conservatively, though. There is no need to progress super fast. Start with a lower volume, see how you feel, and slowly increase it over time. Even a set per week increase is really good. When you feel like your recovery is not keeping up, dial the volume back.
Thanks for the reply it's much appreciated, I will see how things progress over the next 11 weeks and follow you're advice on the volume
@@thejugde859 It's my pleasure!
how's the cut going man?
@@Aditya-iw8xd He died probably. Even on gear it would be hard to recover from that volume.
Do you happen to have a standard warm up and cool down that you use that you could show us?
I love this idea but I feel like my joints would get demolished.
I have been doing around 100 - 150 Push ups every day for 2 months now and can see a lot of difference. I struggle with the pull ups.
This is the best advice, whether calisthenics, body movement, or gym-based lifting. Every rep counts!
Greetings from Montreal. I only just discovered your channel yesterday! Question: If one were to rotate varying exercises, would one try to meet the same 'total Rep range,' even though, for example, I can do way more pushups than dips...e.g. targetting the 25 Pulls, 50 Push, 100 Squat platform, etc does this template work if one day I do the 50 Pushups (2 x 25) but the next day I do 50 dips (5 x 10), and the next day Handstand pushups (10 x 5), etc.?
Yeah this is exactly how I recommend using a "total re target". This way you are actually varying the training volume each day, because you are doing a different number of sets each day.
Every day though? This is one of those frustrating times where half the fitness world says you need 2, 4, or 7 days between workouts, and the other half prescribes daily training. How is it that both respective parties unanimously swear by their recommendation and unanimously warn against the alternative?
Wondering the same, have you found out why 2 years later :D
They are both true those that hyper fatigue themselves during a workout will recommend more resting days , those that train with less daily volume and to technical failure can workout every day .
@@manuel8617 I can't go to technical failure every day. My numbers go down and down and down. Even with just one set per day.
@@manuel8617 I can't work out to technical failure every day. My numbers just go down. Even with only one set per day.
@@manuel8617 I can't train daily and be recovered by the next day. Even if I stop short of failure.
So One Punch Man was actually on to something eh...
Hi Kyle,
I'm on my 12th week of doing pushups, rows & squats everyday. Seeing massive changes. Had a question on rest. How do you program that into your 7 day plan ?
Off late, my soreness has been perpetual.
Awesome! This is great to hear. Yes, so rest... the way I do this is I cycle in low effort/low volume days in conjunction with frequent variations in grip. But, I'm pretty adapted to this so I rarely get any issues. But if, for example, I was doing around 3x12 on rows, and my lats were trashed day after day, I would do 2-4 days of maybe 2 sets of 5 with a different grip and/or height each day to distribute the stress a bit differently. If that didn't do the trick, I would just take a few days off and let it recover, then ease back into it staying further away from failure until those muscles adapted to the increased frequency. Usually; the volume reduction does the trick though.
Let me know how that goes.
@@Kboges Going to try this. Thank you, eternally :)
how's it going man?
Ok, so if i set a daily target to do 150 push ups and let's say my rep max is 40 could i do sets of 20 or 30 to reach my target of 150 reps ? And will this still stimulate hypertrophy ? Or would it be best to try and take all sets close to failure until i arrive at 150 reps ?? Thank you brother 🙏🏻👊🏻
Hey Baz! Sets of 20-30 are going to be less stimulating unless you keep the rest short and do a bunch of sets to the point where you actually get some solid fatigue during the set. Sets closer to failure are going to be much more stimulating on a per set basis so they are just more efficient. Lots of guys like the lower reps/higher sets approach, and there is nothing wrong with it, but you just have to do way more sets.
@@Kboges pretty much what i thought mate .... i appreciate it mate you're a diamond ! 🤟🏻👍🏻
This concept really connects with me and helps me focus rather than kind of being all over the place like I usually am. One question would be would your rep goals on the easier exercises (squats, push-ups, rows) be roughly double those for the harder exercises (dips, pull-ups, lunges)? Also, how often would you cycle between these different exercises? Do you follow a regular program of cycling between them or just change it up when you feel like it? What is your view on spreading your rep goals throughout the day rather than at one training session? Lastly, do you recommend supplemental cardio for fat loss or is increasing your volume and effort on the three exercises sufficient for this? As you may know, my main interest is in collecting and sharing useful information for the aging calisthenics athlete (I'm 55) and I find that building and maintaining muscle mass using your concepts is much less of a challenge than losing the 15 lb or so of primarily belly fat that I need to lose and then maintaining that loss.
Stephen, these are great questions! You want me to address them in the Q & A and/or give you a written response?
@@Kboges Thanks. In the Q&A would be great.
@@radercalisthenics You got it!
Hi Stephen. Losing fat is all about eating less calories than you expend. In my experience the easiest way is to increase your calorie expenditure through walking rather than reducing how much you eat. Of course a combination of both is optimal. I personally have lost about 10kg (22lbs) following just this simple guideline. I do a lot of walking though. I average 35-40k steps a day. It sounds like a lot (and it is I know) but I like to consume a good amount of food. You just need to make walking a habit, so when you're on the phone for example walk around. Listening to an audio book or podcast, walk around. Go for a long walk in the morning when you get up etc. It will quickly add up. Good luck.
@@simonwilliams5135 impressive, thanks
I've been doing this program for the last months and I seen better progress than with PPL, I could not see my self in the gym everyday of my life till I die but I can see my self doing this! Anyway, I miss the dips and the weighted pull ups. How could I implement those back again while still maintaining the program sustainable?
Good to hear!
You can sub in 1-2 days of weighted work work. Start easy and build up over time.
What should the rest time be In between sets
As long as it takes to put forth high quality sets. For me its usually about 2-3 minutes.
Thanks boges for giving such valuable content for free.
I was wondering if there would be a point where you would change your routine to progress
I don't have any programs for sale, all that is for free. I just have some long form lectures/courses going through methodology and the training science for sale. This is for people who want to learn the science and fundamentals of training to design their own programs or for coaches who want to learn how to use the method to work with clients.
Always interested in other peoples take on high volume training … I will give this a go… I’m currently doing mine in circuit and ladder routines.. and aim for around 150-200 pull ups 300-500 press-ups and 200 dips … I try to do it in as little rounds as possible
I do Hope you dont overwork your elbows because i got 2 Friends that didnt have much Ego but barely any info so they Set high Rep Goals early and now got broken elbows
Great point! Always start slow and build up gradually as your body adapts.
Start slow and gradually increase the volume over time. Hammering too much too soon can get you injured or burned out.
Do you need like 2-3 sets? Or just straight to failure only once is fine
I'm glad to hear that I've already been on the right track but I've been doing Monday, Weds, Fri training sessions. Do you find daily training to be that much more productive? Thanks for your content!
I do, but I trained 3x per week for a long time when I was focusing more on longer runs (I didn't have time to do calisthenics on days where I ran longer). I made pretty great progress training calisthenic 3x per week, but I feel like it hit my peak physique when I bumped it to daily.
@@Kboges Totally makes sense. I'm also including kettlebell swings, australian rows and face pulls with a cable machine. I think I may try to do push ups, pull ups, squats daily, and incorporate those other exercises periodically. Thanks for the reply!
I am starting this workout. 30 pull up (row) , 50 push up , 75 squat . Should I add any abs exercise??
When you say “everyday” are you saying you’re working out 7 days a week?
Correct.
@@Kboges Any benefit to taking 1-2 days off for recovery?
@@ihdandia Certainly! It's going to be highly individual. I prefer to move every day and train very light instead of taking a day off, but there are certainly times when days completely off are useful. I got some food poisoning a few months back. I took 2 days off from that. If you are feeling super beat up, injured, burned out, etc, take a few days off and get it squared.
What's your opinion about joining weightliftinf and calisthenics
They go together like peanut butter and jelly. When I lifted, and forges I coach who lift, I always program a solid amount of calisthenics as accessory movements. For people more into powerlifting, push up variations, dips, pull ups, chin ups, lunges, deep knee bends, sissy squats, etc. weighted AND with BW are some of the most production accessory movements to add it. I used to really love Wendler's 5/3/1 for the main barbell movements and only did calisthenics as the accessories. It worked really well. For more of a bodybuilding approach, these same movements can provide some excellent variation in a muscle building program.
@@Kboges thank you, i was kind of lost on this for months. I guess im doing it pretty well tho. You are very informational
Reduced to the Maxx - like taking out the vegetables out of my diet - meat (no pork) eggs, dairy, salt , water and that´s it - a Gamechanger that got me out of bed with cronique fatigue / Lyme - after about 7-10 years keto, it really made a difference...🙏
Amazing channel.
Quick, informative, and great quality.
Thank you!
How do you know what your volume goal should be?
Yeah Im gonna subscribe. I like this !!
Thanks Spartan! I really appreciate it!
@@Kboges I've been doing this 3 days a week in a pyramid fashion and it works really well. Workout A is Pullups, dips, reverse lunges
Workout B is inverted row, pushup, Bulgarian split squats.
Just stumbled upon your channel. Subscribed! A question for you! Do you have any cardio in your training ? 10,000 steps? Hit? Etc.. I’d love to see a video on that and how you manage to keep a low BF
Very good strict pull ups and with the entire range of travel !! Excellent !!💪💪
Thanks! I find strict form with full ROM key to getting the most out of my reps.
Hey,
So i have have thought about these splits please help me choose the correct one.
Split 1:
Day1. Jogging 3 to 5 km then push ups, pullups, Squats, some abs exercises( 3 sets for each with 30 to 50 reps per set) and some hard streching.
And then doing this every for the entire week except Sunday
Split 2:
Day1. Same as above, except Day 2. Rest day
Basically i will workout 1 day and then rest for 1 day
Split 3:
Day1. Running( 3 to 5km), hard rigorous streching , meditation if i feel like it
Day 2. Workout (push, pull ,squats, abs with the same reps and sets as above) and some light streching
Day3. Same as day 1
Split 4:
Day1. workout ( only push and pull and some light streching
Day2. Running and hard streching and meditation
Day3. Workout( squats and abs) light streching
Day4. Running (3 to 5 km) and hard streching
Split 5:
Day1. Running, workout (push and pull) hard streching
Day2. Rest
Day3. Running, workout (squats and abs) hard streching
Day4.rest
split 3 sounds nice to me, all are great depends on your preference really
Hi Kyle,
Thanks for the video
For the Q&A:
1. How many reps do you personally target for Push, Pull & legs in a week?
2. What's your current diet & calories like at your bodyweight?
3. How many mins of cardio per week do you aim for?
As always, get questions Stanley. Perfect for the Q & A!
Hi, im a 14 year old teenager that wanna try this, a push, pull, legs movement 3x a week.
Example:
Push ups 3xClose failure
Inverted row 3xClose failure
Squats 3xClose failure
3 times a week, can that work for strength and muscle growth? Big fan btw!
Thanks Stefffan!
Yes that will work. At your age, progress slowly, and after you gain some competence with the variations, branch out into a little more variety so you get exposed to a wider range of movements. Good luck!
@@Kboges Thanks mate! i also add inn some sets of hand grip and core workout at the end to finish it off!¨
Should i add in some bench dips too?
Should i also increase sets after time?
-Stefffan
just recently found your channel and love the great content! just getting back into working out, would you recommend doing this every single day, or start with maybe 3 days per week and increase a day as time goes on? Thanks in advance!
This program is the best ever kboge,
done my first training today, the difficulty is absolutely nuts when you do full range clean paused sets.
20 push ups divided in two sets got me feeling like 70 rushed trough with bad form push ups.
The squats are also great (2 sets of 15-20 each), felt my whole legs and abs work.
The pull ups also extremely efficient when full range + pause at the top, felt my muscles working 1 set pull up of 4 and 1 set chin up 4
My stats are 19yearsold 6’5 170lbs (done a picture of my body front and back as day 1)
See you guys in a few months with the physical results, i will stick to it everyday i swear.
Looking forward to the updates, L M! Best of luck and dont hesitate to reach out if you need help.
is the program 7 days a week or there is rest in between?
@@aaryankirtania do 6-7 days a week, i get proper 8-9 hours of sleep so that helps me doing the training everyday because i recover during the night, im on my 12th day btw and only took a day off yesterday on the 11th because i felt very sore, pushed too hard on the 10th day
@@tescopiwo Thanks for replying! Really helpful. I'll start doing 6 days a week with a goal of 15 hard sets in each exercise and see if its too easy or too hard and progress accordingly.
@@Kboges hi kyle, i am now 1 month into the program, first i wanted to thank you, started taking minimum 8 hours of sleep, i eat way more whole foods, tripled my daily protein intake, i litteraly see my arms and back grow and my family also noticed my biceps being fuller, doubled my pull up max from 4 to 8 in 1 month with a strict form, although i have one question about the frequency, the 2 sets of ppl everyday got me burned out after 15 days in, i very often hear that without 48 hours of rest between work outs, there is no muscle growth and fatigue accumulates, now i do 3 sets of pull ups, 3 sets of chin ups, 3 sets of push ups, 3 sets of bulgarian splits and 3 sets of leg raises for abs on the pull up bar and that every other day (so 4 days a week with 1 day of rest between each training), but that intensity gives me bit of nausea during the work out, do you think i should go back to 2 sets everyday ? I am lost this is the main problem I’ve encountered for now kyle
Thanks in advance
I've started doing something similar to this but a bit different since I became a fan of this channel and I really like it. I do this style (push, pull, leg daily) for just two sets a day six days a week (only two because I'm still not super experienced). Instead of having rep goals, I use RPE to determine what I do for the day and it rotates so only one exercise will be going super hard to spread the fatigue through the week. For the week it looks like Pull: RPE 9, 8, 7, 9, 8, 7, rest; Push: RPE 8, 7, 9, 8, 7, 9, rest; Legs RPE 7, 9, 8, 7, 9, 8, rest. I rotate exercises and grips just as K Boges does, and being disciplined sticking to the RPE scale (as best I can) has been helping to manage fatigue. Over time I will work up to three rounds a day, but for now this has been awesome!
I like this approach a lot! Cycling through RPE is a strategy I use and it works really well for me.
very interesting
In what order should I do the sets? Should I superset perhaps pushups and pull-ups, or should I complete all the push-ups, then the pull-ups, then the squats?
Was asking myself the same..
I know I’m a little late to the party but quick question:
When you talk about easy sets and hard sets do you mean like… close arm pull ups and wide arm pull ups? ... could you provide a couple examples of easy versus hard set? Thank you so much! This is such a straightforward, simple, and clean approach to consistent strength and muscle gains!
He means easy and hard when it comes to effort. Hard being closer to failure (failing or 1-2 reps before failure) and easy being stopping a set further before failure (maybe 4-6 reps before failing). So if you're working out 3 days per week have 1 day where you're going close to failure and another 2 days where you're leaving more reps in the tank.
Read the replies on Soonago2's comment
What is the most effective way of doing this in your opinion?
Should you do your pull up goal first and then move on to pushups or mix.
5 pull ups -> 15 pushups -> rest -> repeat 10 sets
Or does it not matter?
Thanks for the video!
I've been doing this! 40 pull-ups
150 pushup 300 squats...daily
Could increase pull ups a bit considering high volume of other two no?
Yeah, that was 2 months ago...
I'm at 50 pull-ups now
@@leonardvelasquez4162 how are you finding recovery? I've started this program daily too with similar volume. Do you use standard sets/reps or do you use ladders/pyramids/circuits etc. Cheers!
@@Sensei_Gaz Circuits ! I have a simple routine....pull ups 5×10 push ups 5× 30 squats 5 × 75. One right after another to increase my cardio.
Pull ups 1st, then squats, then pushups. (I'm the most grounded in push ups) Pull ups are my least/hardest so I knock them out first.
Thanks for asking!
Wait so is it basically full body (push, pull legs) every single day or a traditional push, pull legs split throughout the days in a week?
Great info! I'm a 3 year calisthenics beginner, 63 years old. I noticed you do your pull-ups with thumbs over the bar (me too).
Is your reason for it because it protects the shoulders more? This is why I do them that way.
I saw him answer this question in a video some time ago and he essentially said that it comes down to preference and there wasn't any benefit one way or the other.
@@BunnyAssassin thanks!
@@kramkalisthenics No problem 👍🏻
Is this upper/lower/rest/upper/lower/rest/cardio or fullbody/rest/fullbody/rest/fullbody/rest
So happy to have found your channel! Thank you so much for putting together thoughtful quality content that gets straight to the point without obnoxious editing, music, etc. I'd started a version of the Recommended Routine last year when lockdown started but am ready for a change. This seems like a sustainable time-friendly approach that will help me improve form and move forward with reps (even though I'm nowhere close to your example daily volume...yet!).
One question - I'm not 100% clear what you meant by "cycling through easier and harder variations" at 2:00. Did you mean doing a different type of push/pull exercise or did you mean keep the same push/pull exercise but lowering/increasing the number of reps and/or sets? Sorry if I'm missing the obvious; I just want to make sure I get this right and avoid injury. Thank you again!
Thanks Brian! I appreciate this feedback very much. Very kind of you.
As for your question... both are acceptable. For beginners, I usually have less variation so they have more practice with the same exact movement pattern. For beginners, I often program adjust the set and reps on a daily basis to allow for some easier days and some harder days. For people who are more experienced, I will have them cycle through different variations and sometimes even tempos, so one day might be a standard push up, and the next a high decline close grip push up on a parallette.
I'm not a fan of doing the same sets and reps of the same exercise on a daily basis. Yes, some people can do this, but I definitely believe the vast majority of people benefit from some fluctuation in training on a daily basis... plus it's more fun and keeps people interested.
@@Kboges Got it! Super helpful (once again), thank you!
@@brian32151867 Of course!
hi kyle!
im doing the template a few months now, and i have a question about the sets.
i do 5 sets of push-pull-legs in a circle, that means 15 sets per day and 105 sets in one week.
my stats now: 50 pull-ups, 100 push ups, 250 squats.
is that too much? should i train less sets and with a lower targetgoal? or is the amount of training good?
thanks for your videos, best wishes!