Hey legends, what workout split are you currently following? I'm doing push/pull/legs 5x per week. Separating the upper body is fun and effective for me. 💪 Download my FREE Calisthenics Workout - fitnessfaqs.com/homehero/
I'm doing antagonist-based training, science has shown that when one muscle contracts, the antagonist relaxes more which grants a better recovery and it also offers more range of motion / less restriction during the following set. That's because this relaxation process "tells" the motor units to ease up a bit more. Andrew Huberman has a huge video on this subject.
@@kaspermadsen3502 just do it 5 times then and cross off a unit that's least important to you.. or don't think in weeks as in monday to sunday, just train 3x and then take 1-2 rest days..
You'll enjoy the fitnessfaqs podcast then. Hours of me talking to the worlds smartest and strongest. Get yourself educated and motivated - ruclips.net/p/PLqR2dIOB95D-pWcwdFJIvhv5QuwDxtlY6
2 pull 2 push.... legs on pull, abs on push... 4 days a week... a tip for advanced guys... you need to keep your workouts short.... because you have the ability to destroy your CNS, hormones, tendons and muscles way more than newbies... and muscles are the easiest to recover of all...
I have a question: can I do like Monday shoulder day than on Sunday than on Saturday like every 6 days and as it goes on back and legs and chest-triceps? Or should work out at least 3 days a week the same muscles and not every 6 days?
Day 1: rings dips ss bar pull up Push ups ss rowing Day 2 : tibialis ss calves Nordic ss reverse Nordic Reverse squat ss Jefferson curl Day 3 : l sit, back extension, obliques extension, then clubs and mace Repeat day 1 and 2.
The split I've primarily stuck with for the last 5 years of my training is push/pull 4 days per week. (Calves and hams on pull day, quads on push day, to clarify.) I prefer it to upper/lower because upper/lower tends to be pretty imbalanced in number of exercises (and therefore time spent) needed to hit all muscles on upper day compared to lower. I prefer it to PPL because A) if you want to hit every muscle twice per week (which I do) you only need 4 sessions instead of 6, and B) every session can consist entirely of unrelated supersets for time saving purposes, while only the leg day of PPL shares that benefit: there aren't really many pairings you can do on a PPL push or pull day that won't have considerable overlap in muscles worked. Just my 2 cents, and other people have other priorities and considerations.
You do any other sports or smth? Are you training hard af on those 2 days if not? I'm always wondering ab less is more and trying to see what I can remove without performance or progress decrease.
Tuesday: Upper Weighted pull ups Weighted dips Weighted horizontal ring rows Pseudo planche push ups Wednesday: Lower + abs Pistol squats Weighted Bulgarian split squats Hamstring curl machine Ring abs rollout L-sit practice Friday: Upper repeated Saturday: Lower repeated Made some great gains following this program that I sort of tinkered up myself with inspiration from reddit's Recommended Routine. Really close to hitting a muscle up but going on a cut next month so going to stick to my current program then change my program during my next bulking/strength phase. I'm still new to the gym and a calisthenics only been training for 2 years but my first year was a waste. Cheers!
I have been watching this channel for over 3 years now and this channel is the only channel that is giving advices about caliesthenics. Keep up the good work buddy I appriciate your work.
This is the video I wish I had as a beginner! Super helpful! If you noticed the schedule *generally* followed the lifecycle of a calisthenics athlete from beginner (Full Body) to intermediate (U/L) to advanced (straight arm/ bent arm) to universally applicable (PPL)! Great video!
Currently I'm doing sort of calisthenics bro split Day 1: muscle ups and pull ups Day 2: push ups and dips Day 3: legs Day 4: front levers and pull ups Day 5: handstand push ups and dips On all days I do some accessory work
Upper Lower Upper fits best for me Monday Upper, Wednesday Lower and Friday Upper. Prefer a very intense workout, so 3 days is my max Every time I add sth. it's to much after few weeks
Yes I use upper lower but i think the calisthenics upper lower makes more sense for strength purposes. perfect for people who wanna train but also are busy in their daily life.
I do this as well. Go hard on my upper days since they are supersets (majority when I can if the gym isn’t full), have like 3 days for my upper body to recover before another upper body day. On lower body day I just do more sets and also add the accessory works like bicep curls, shoulder raises, rows for lats, tricep extensions on all 3 days.
I do full body x3 a week, but I emphasize one day on push, pull and leg respectively. Thus, I get a weekly strength session for each body part once a week. The rest is hyptrophy in super set fasion. I'm progressing well in this manner. Btw, nice video.
If you're doing sports, you could do push/legs/pull week 1, push/pull/legs week 2 based on Daniels 5 day split at the end of the video. I do martial arts on a Monday which is the most taxing thing I do other than workouts. I train on Tuesday, Thursday and Saturday. Either this or a conjugated 3 way split. Depends on your goals though 💪
Push/Pull/Legs means I can front load each workout with the appropriate intensity, but also give myself enough time to recover throughout the week that I can re-visit the same movements eg. Weighted pull-ups on Monday, then explosive high pull-ups on Friday, or Weighted dips on Tuesday, then ring dips or push-up variations on Saturday.
Doing a combination of ppl+ UL including two rest days is working amazing for me 🥰 Monday-push Tuesday- legs Wednesday- pull Thursday- active rest days Friday- lower body Saturday- upper body Sunday- rest
Yeah! thanks Daniel! I'm so glad I watched this. I've been training consistantly for about 6 months. Although I can do some intermediate stuff, I consider myself to be a strong beginner. But just like you said, I get this amazing feeling of fulfilment when I destroy a particular muscle group completely during each workout. So I've found PPL to be the most efficient split.
Asynchronous Upper/Lower Routine Day 1: Back/Chest Day 2: Quad/Abs Day 3: Chest/Back Day 4: Ham/Obliques Day 5: Shoulder/Arms Insert 2-3 rest days as needed.
I'm doing supersets of agonist and antagonist on each day. E.g. day 1 push - pull workout 1 Day 2 core 1 (e.g. abs - dorsal muscles) with legs. Day 3 push - pull workout 2 Day 4 core 2 Day 5 arms.( Biceps triceps shoulders. Weekend rest (just stretching)
Monday - push and squat (chest, tris, shoulders, quads) wednesday - pull and hinge (back, bis, ham, glutes) Friday - full body Each day is 6-7 exercises 4 sets each Takes me less than hour each time normally quite intense
Just started working out again. I'm up to 300 lbs. Anyway currently working up to a 5×5 set/rep scheme. Every other day. Homemade isochain in the morning. Then first circuit Ass. Dips, Ass. Pull-ups, and Bodyweight squats. Then second circuit decline pushups, assie pulls, and standing hamstring curls.
Only started about 3 months and a half, so started around May 2024. Right now my routines every night are: 4 sets 12 rep of proper standard pushups 4 sets 15 reps of knee pushups 3 sets 15 - 20 reps squats I'm looking to add some more, preferably without the use of pull up bars as I dont have one, but I cant seem to find other exercises
Upper/lower 4x a week Sunday upper pull Monday lower push Wednesday upper push Thursday lower pull Strength training in the morning then martial arts in the evening on lower body days and running in the evening on upper body days
Nice presentation of options and rationale. Pushing 75 here and not doing skills but still enjoy the workouts. I find that starting or returning after a layoff that the 3 day full body for a couple of weeks works well and then transition over to a Push/Pull/Legs split. That way I can increase the volume and still provide the rest and recovery time my body needs now.
Just make Monday and Friday heavy days where you combine pulls, dips and legs and make Wednesday a light/almost deload session to aid recovery and allow you to give it your all on your next 'heavy' day on either Monday or Friday. This should bring the exhaustion/CNS fatigue/Overtraining factor out of the equation.
Would love to get an opinion on a plan I've been considering for myself due to my tight schedule Mon: Strength - weighted - Pull + Legs (Doing pull and legs supersets to save time, such as 3x pullups, rest, squats, rest) Tue: Strength - weigthed - Push + Core Wed: Strength - explosive - Pull + Legs Thu: Strength - explosive - Push + Core Fri: Rest Sat: Reddit fullbody recommended routine targeting higher reps (8-12) for hypertrophy/general endurance Sun: Rest Thanks!
Thats a great video. I think I've never heard about push leg pull push pull. I guess I'm continue working out full body for a few months until I'm back in training and then I'll switch to your last recommendation.
My current split is push pull legs. Every week i'm changing between high intensity (wheighted) & high volume. Day1: Pull (hard) Day2: Push (easy) Day3: Legs (hard) Day4: Pull (easy) Day5: Push (hard) Day6: Legs (easy) Day7: Mobility/Rest This suits me very well 😊
For the last year I've trained every single day. I started doing a 4 day cycle that repeats constantly and focuses on one major "hard" movement each day. Weighted pull-up, weighted dip, front lever, handstand. Every day I do other exercises too, pistol squats, accessories, sometimes machines or free weights. I do some sort of handstand every day too, just that on the 4th day I do a lot more shoulder strength work so pike push ups, l sit to bent arm handstand etc. I know having rests would probably help my progress, but this is set up for my mental health more than anything, I can barely get through a rest day. And tbh it's worked really well, never looked better and finally unlocked front lever at 6'2.
My favorite split: Push - Pushups, weighted Dips, Overhead Press Pull - Rows, weighted (neutral) Pullups, Deadlift Legs - Sissy Squats, weighed Pistol Squats, Front Squat Upper - Muscleups, weighted Burpies, Clean & Press Lower - Nordic Curls, weighted Pistol Squats, Back Squat Rest - Active Recovery (long walk, bike ride or moderate to easy hike) Rest - Meal prep for next week and take mad naps LoL * Exercises are examples, I change them from time to time but I always pick 3 per day and do 5 sets for each.
@@tombola345 Depends what your goals are. I train for strength and functionality. If you are a body builder, then you will need to add isolation movements to each workout. Just stick to the muscle groups of the day and you'll be fine. I go heavy AF and am absolutely crushed at the end but I couldn't care less about size, so I don't do isolation or hypertrophy work. Heavy weights are extremely taxing on your CNS so the additional volume would impede my goals but for you it might be just right. Take the framework of my workout and make it your own (if it interests you).
Very informative & well thought out video. It helped me a lot in understanding my workout split. Appreciate all the advice you give us on our fitness journey! Outstanding content always.
I do a kind of a combination between Push/Pull split and Full Body, as I also include 2 leg exercises in the Push/Pull days, so I don't have separate legs only day. And I try to match the push/pull pattern for the legs as well. So in push days I would do squats, leg press, Bulgarian split squats, etc. On pull days I would do deadlifts, RDLs, etc. It saves time and it is also quite boring for me to have a legs only session.
I do Upper body, lower body, and skill split. Also I workout/train twice a day. On upper body day, I do the upper body(obviously) and train kicks for martial arts, on my lower body day, I do lower body(obviously) and boxing. On my skill day, I practice my skills and do cardio for stamina and heart health, plus a combination of kicks and punches to practice combos. Lastly I rest on Sundays only, I also do a full body stretching and mobility routine on this day.
thanks for the vid. Today was my first day doing calisthenics after a couple years of gym. I decided to go with P/P/L since that's what I have been doing my whole life. Bumped up each set from 3 to 4... and then repeated the entire circuit twice LOL Completed the first Push day in about 90 minutes. It was intense but my body was certainly able to handle it, plus I enjoy working out between 60 - 90 minutes (and semi destroy my body lol) We'll see how the rest of the journey goes! Loving it so far do, can't believe I didn't start calisthenics earlier !
And the Upper body workout I rotate the muscles groups. For example: 1st workout: Chest, back, shoulders and arms. 2nd workout: Back, shoulders, arms and chest. 3rd workout: Shoulders, arms, chest and back. 4th workout: Arms, Chest, Back and Shoulders. Then i just restart,
💯💯 i love this video. Well explained. Im officially 8 years into my fitness journey, having always enjoyed a upper / lower or PPL split, it has worked wonders for me especially in the calisthenics skills (i dont train handstand and front levers anymore 😂) Thank you for going more depth about this topic. Not many understand
I did push/pull/legs for 12 years but only working out 3 days a week (monday, wendsday, friday) it's very sustainable over the years with minimal breaks/deload, while always killing your muscles until you have no more strenght left. Now i'm trying to change push-pull and separate legs, but it's very hard to hold myself back.
Don't change it.... you are on the top level of volume... if you want to change, do easy full body for 3 weeks and then go back to your PPL routine just to surprise your body a bit... your routine has no drawbacks....
I mostly do an upper/lower split with compound movements, which works well for me. Occasionally I do a more targeted training of smaller muscles instead of the normal training, just to get a bit of variation and a lighter workout for a "rest". Every now and then, if I'm busy that week, I do a full body workout with only one exercise each for pull/push/legs to save time.
Great video. One of your best mate. Clearly explained & very helpful to us all, deciding which split suits our personal goals! Keep the great content coming coach!!
After 3 years Im training 3/4 a week depends how tired Im after work 1 day leg training with weighted vest 1 day back and bicep Im mixing weighted pull ups and chin ups ,weighted australian on rings or complex full front lever routine , some abs on bar 1 day shoulder + handstand 1 day chest and triceps = weighted push ups and dips If I dont feel for 4 workout I just add some push ups and dips to shoulder day I think also that only skills you should focus on i front lever and handstand , front complex for back and shoulder handstand workout with ctw hspu is progression for later 90hspu and planche without much struggle just get to level with weighted hspu
with full body it all depends with how you program your session. for example 1A. FRONT SQUAT SUPERSET: BLOCK 2 2A. PUSH UPS 2B. ROWS BLOCK 3 3A. HINGE MOVEMENT 3B. CORE this format works well and it can take like 45 minutes.
I’m doing a 4 day split currently. Legs+chest Shoulders, back+arms Working out would be too much of an inconvenience if I had to go out every session, but for half of my workouts I can stay home and do my squats, pushups and ab work. It’s perfect for where I’m at now.
If you are a calisthenics enjoyer considering not training legs, let me ask you to consider the leg skills: Nordic curl (hamstrings) and reverse nordic curl (quads)
My workout: MONDAY FULL BODY CIRCLE - Bodyweight + free weights. TUESDAY: ACTIVE REST/ WORKING/ DOG WALKING/ SPRINTS ( DEPENDS) WEDNESDAY: FLOW WORKOUT INTENSE THURSDAY: FULL BODY CIRCLE- BODYWEIGHT AND FREE WEIGHTS FRIDAY: ACTIVE SPORT ( FOOTBAL, VOLEYBALL AND ETC) , KICKBOXING SPARING SUNDAY : ACTIVE REST SATURDAY : DEPENDS
There’s another split for calisthenics that never gets talked about and that’s Push/Pull (with legs on both days). It’s similar to the Push/Pull/Legs but instead you do pushing leg exercises(squats, lunges, etc.) on push day and pulling leg exercises(deadlift, kettlebell swing, etc.). It’s more volume in one day.
I changed from upper/lower to Full Body and my strength gains skyrocketed. The higher frequency let to better technique and better adaptations. I went from 25 pound chin up 8 reps to 40 pound Chin up 8 reps at 82kg bodyweight. All other exercises similar gains. In the Future i want to do Full body but one strength and one hypertrophy day (at the Moment i do all at around 6-8 reps) I think splitting just makes sense if you do at least 4 workouts a week, but i can just do 3
I was going 7 days week an now I’m gonna do the 4 days a week cause having issues with keeping weight on awww thats why im not progressing cause I was not taking any rest days thank you this video explains a lot ❤
Upper/lower sometimes 2x per week, sometimes 3x. I have also tried a modified arnold split, chest /back - arms/shoulders/ straight arm - legs/abs- i haven't totally worked out all the kinks with this though
I'm doing a pushpullrestlegs becuase I want to prevent the back from being the limiting factor in my legs exercises (RDL, Squats). Furthermore, I find it more sustainable and fun having rest days a bit more frequently.
I do upper/lower split wearing a 45lbs weight kit every other day. Between calisthenics I do a chest/back then squat then arms shoulder weight lifting day including sauna
I'm pretty much doing the full body workout at 2:00, sometimes I add some breakdancing or yoga/stretching, I like to be flexible with the workout. True, I don't see a lot of progress anymore but I'm mostly trying to stay fit and keep the level that I already have. On the weekend I go jogging, the heart is our most important muscle after all.
i believe, since you do full body, that i would be interesting to change up some exercises, maybe to progress you need a little push from different exercises
@@parasences I'm not very well informed about types of cardio training but I also can't imagine my heart muscle to grow too much from jogging once per week. Thank you for the info though, I'll still look more into that.
Hello Daniel, we really appreciate your effort in putting this high quality content. Additional question, What's your take on pairing Posterior and anterior exercises 4 days per week? (e.g Chest and bicep, then next day, Back and triceps)
Thanks for the ideas. My triceps get sore from back workouts and teres from chest workouts and I have to do some accessories for upper and lower body for health reasons so full body workouts take all day Also would like to train skills so I have some experimenting to
I use full body 3x per week, every workout about 2 hours. But I do bench and squats besides only callisthenics. Sometimes other weight exercises too. General fatigue is a bit of a problem though. Exercise order is really important.
Are you familiar with Charlie Hunnam’s split? Supposedly, he does 75 pull-ups, 75 dips, 150 squats, 150 pushups, and then 20 minutes of ab work in one session. What are your thoughts on something like that?
Can you make seperate videos with workouts for all these workout days? For beginner, intermediate and expert level? Would love to see where I'm at and what I need to do to progress to the next levels
You didnt say about flexibility. I wanted to do 2 from 3 of your programs; backbridge pro, body by rings and limitless legs. Can i substitute backbridge pro with body by rings? Do they have similar exercises?
This was very helpful, thanks! Could you please consider doing a video on how to balance moderately intense handstand training with calisthenics? I'm finding it difficult to get 2 dedicated handstand sessions a week, as they can be quite fatiguing when working on intermediate level skills (stalder press, press handstands, etc.), AND having the energy/recovery to do bent arm and straight calisthenics training. I have a routine that works okay for me now. I understand that there is no perfect routine here, and there are trade-offs to be made (you even had some content on how handstand training may be not worth pursuing at a certain point, for some trainees). But I'm wondering if there are some optimizations that can be made to programming that I'm missing. Anyone else struggle with this?
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
Hey legends, what workout split are you currently following? I'm doing push/pull/legs 5x per week. Separating the upper body is fun and effective for me.
💪 Download my FREE Calisthenics Workout - fitnessfaqs.com/homehero/
I'm doing antagonist-based training, science has shown that when one muscle contracts, the antagonist relaxes more which grants a better recovery and it also offers more range of motion / less restriction during the following set. That's because this relaxation process "tells" the motor units to ease up a bit more. Andrew Huberman has a huge video on this subject.
Can you update your push/pull/legs program from 6x per week to x5?
@@kaspermadsen3502 just do it 5 times then and cross off a unit that's least important to you.. or don't think in weeks as in monday to sunday, just train 3x and then take 1-2 rest days..
Там нет бесплатной. Ден, сделай субтитры на русском, не опускайся до идиотизма.
5 days Push pull legs push pull
I’m just here for bro’s soothing voice
Yes his voice is energetic and I love his accent
Very logical explanation
And absolutely everything else about him for me... but you know ;p
You'll enjoy the fitnessfaqs podcast then. Hours of me talking to the worlds smartest and strongest. Get yourself educated and motivated - ruclips.net/p/PLqR2dIOB95D-pWcwdFJIvhv5QuwDxtlY6
@@FitnessFAQs yeah I listened your every video and when ever I feel demotivated i listened to you Danial
Daniel is a contender for the best fitness RUclips channel no question. I really appreciate that he doesn’t do promos with shitty supplements
Currently I'm trying:
Morning: Lower body
Evening: Upper body
3 times per week: Monday, Wednesday and Friday
Compound Focused
How is it going for you, this sounds interesting !
yeah, how is it going m8?
@@stefanoperegrini9286 I'm going quite well, thank you very much.
Push pull legs have been working out great for me the past year
Same :D
personally would love to do this, but i live for bi-daily bench press, pull ups, and curls. did you find it hard not working what you wanted to?
Team push pull legs checking in, I see you.
Push/pull and no legs for me. At least not right now :))
2 pull 2 push.... legs on pull, abs on push... 4 days a week... a tip for advanced guys... you need to keep your workouts short.... because you have the ability to destroy your CNS, hormones, tendons and muscles way more than newbies... and muscles are the easiest to recover of all...
My split is:
Monday: Push - Incline bench press, Weighted dips, Shoulder press
Tuesday: 10x10 Push ups, Pull ups,Squats(bw) 2000 meter row machine
Wednesday: Pull - Weighted Chins, Row, Deadlift
Thursday: Ketllebell circle, 2000 meter row machine
Friday: Legs - Squat, Leg Curl, Calf raise.
Saturday & Sunday: Rest days / free activity
I have a question: can I do like Monday shoulder day than on Sunday than on Saturday like every 6 days and as it goes on back and legs and chest-triceps? Or should work out at least 3 days a week the same muscles and not every 6 days?
@@StarterAtRUclips You should try the program first and adjust to Your personal goals. 😎😎💪💪
@@espendahl9719 what program
Why would you do push on monday and the next day 10 sets of pushups? It does not make any sense
Day 1: rings dips ss bar pull up
Push ups ss rowing
Day 2 : tibialis ss calves
Nordic ss reverse Nordic
Reverse squat ss Jefferson curl
Day 3 : l sit, back extension, obliques extension, then clubs and mace
Repeat day 1 and 2.
Fantastic! I was doing full body split but after this i will do one week full body split and one week PPL. And do not forget warm up before doing all.
The split I've primarily stuck with for the last 5 years of my training is push/pull 4 days per week.
(Calves and hams on pull day, quads on push day, to clarify.)
I prefer it to upper/lower because upper/lower tends to be pretty imbalanced in number of exercises (and therefore time spent) needed to hit all muscles on upper day compared to lower.
I prefer it to PPL because A) if you want to hit every muscle twice per week (which I do) you only need 4 sessions instead of 6, and B) every session can consist entirely of unrelated supersets for time saving purposes, while only the leg day of PPL shares that benefit: there aren't really many pairings you can do on a PPL push or pull day that won't have considerable overlap in muscles worked.
Just my 2 cents, and other people have other priorities and considerations.
You do any other sports or smth? Are you training hard af on those 2 days if not? I'm always wondering ab less is more and trying to see what I can remove without performance or progress decrease.
I usually do { 2x arms 1x abs (+stretching) 1x legs } per week, not including the days I do other sports. What do you think?
Tuesday: Upper
Weighted pull ups
Weighted dips
Weighted horizontal ring rows
Pseudo planche push ups
Wednesday: Lower + abs
Pistol squats
Weighted Bulgarian split squats
Hamstring curl machine
Ring abs rollout
L-sit practice
Friday: Upper repeated
Saturday: Lower repeated
Made some great gains following this program that I sort of tinkered up myself with inspiration from reddit's Recommended Routine.
Really close to hitting a muscle up but going on a cut next month so going to stick to my current program then change my program during my next bulking/strength phase. I'm still new to the gym and a calisthenics only been training for 2 years but my first year was a waste. Cheers!
I have been watching this channel for over 3 years now and this channel is the only channel that is giving advices about caliesthenics. Keep up the good work buddy I appriciate your work.
k boges, bro
This is the video I wish I had as a beginner! Super helpful! If you noticed the schedule *generally* followed the lifecycle of a calisthenics athlete from beginner (Full Body) to intermediate (U/L) to advanced (straight arm/ bent arm) to universally applicable (PPL)! Great video!
You absolutely right ! I wish I saw this video 4 years ago 😢
Push Pull legs push Pull
Thanks for the video Daniel!!!
I am going to copy your train, maybe in 10 years i ll get to your level!!
Keep strong!!
Same
Same, I still progress with squat doing legs only once a week
@@Maaciuus420 same lol
@@Maaciuus420if you’re training hard enough once a week is plenty for squats, especially if you’re hitting heavy weights. You’re on the right track
Great information! I do full body with varying focus on each day. Alternating between push focus and pull focus. Lower always gets the minimum dose :)
Currently I'm doing sort of calisthenics bro split
Day 1: muscle ups and pull ups
Day 2: push ups and dips
Day 3: legs
Day 4: front levers and pull ups
Day 5: handstand push ups and dips
On all days I do some accessory work
Bro you are telling us lan bearserge paid workout plan
That is push/pull/leg
Can you tell me the accessory work that you do please?
@@1ascension1 min ago
@@1ascension just your body and a high bar if you want to pull up. the end
Upper Lower Full-body , Sunday- Upper Monday-Lower Thursday-Full-Body (I practice skills on Saturday)
Upper Lower Upper fits best for me
Monday Upper, Wednesday Lower and Friday Upper.
Prefer a very intense workout, so 3 days is my max
Every time I add sth. it's to much after few weeks
Upper Lower is well balanced and flexible, I prefer this more than full body workouts.
Yes I use upper lower but i think the calisthenics upper lower makes more sense for strength purposes. perfect for people who wanna train but also are busy in their daily life.
I do this as well. Go hard on my upper days since they are supersets (majority when I can if the gym isn’t full), have like 3 days for my upper body to recover before another upper body day. On lower body day I just do more sets and also add the accessory works like bicep curls, shoulder raises, rows for lats, tricep extensions on all 3 days.
Great video brother!!!!
ur actually really calming to listen to
I do full body x3 a week, but I emphasize one day on push, pull and leg respectively. Thus, I get a weekly strength session for each body part once a week. The rest is hyptrophy in super set fasion. I'm progressing well in this manner.
Btw, nice video.
If you're doing sports, you could do push/legs/pull week 1, push/pull/legs week 2 based on Daniels 5 day split at the end of the video. I do martial arts on a Monday which is the most taxing thing I do other than workouts. I train on Tuesday, Thursday and Saturday. Either this or a conjugated 3 way split. Depends on your goals though 💪
Push/Pull/Legs means I can front load each workout with the appropriate intensity, but also give myself enough time to recover throughout the week that I can re-visit the same movements eg. Weighted pull-ups on Monday, then explosive high pull-ups on Friday, or Weighted dips on Tuesday, then ring dips or push-up variations on Saturday.
Doing a combination of ppl+ UL including two rest days is working amazing for me 🥰
Monday-push
Tuesday- legs
Wednesday- pull
Thursday- active rest days
Friday- lower body
Saturday- upper body
Sunday- rest
Yeah! thanks Daniel! I'm so glad I watched this. I've been training consistantly for about 6 months. Although I can do some intermediate stuff, I consider myself to be a strong beginner. But just like you said, I get this amazing feeling of fulfilment when I destroy a particular muscle group completely during each workout. So I've found PPL to be the most efficient split.
Thanks for the free program! Just realised that I've been overcomplicating my PPL days. Needed this!
I want to focus on calisthenics skills in order to improve faster ! I think Straight/bent arm is best option for me .
Asynchronous Upper/Lower Routine
Day 1: Back/Chest
Day 2: Quad/Abs
Day 3: Chest/Back
Day 4: Ham/Obliques
Day 5: Shoulder/Arms
Insert 2-3 rest days as needed.
Such a good video! Thank you very much
Been on upper lower split since last year. Works just fine for me
Great video, really enjoy this format with the bullet points, pros and cons. No dogma.
I'm doing supersets of agonist and antagonist on each day. E.g. day 1 push - pull workout 1
Day 2 core 1 (e.g. abs - dorsal muscles) with legs.
Day 3 push - pull workout 2
Day 4 core 2
Day 5 arms.( Biceps triceps shoulders.
Weekend rest (just stretching)
IMHO this video is among the most precious ones on the channel.
Monday - push and squat (chest, tris, shoulders, quads) wednesday - pull and hinge (back, bis, ham, glutes)
Friday - full body
Each day is 6-7 exercises 4 sets each
Takes me less than hour each time normally quite intense
Awesome deep dive, Daniel. Great stuff and solid explanations as always. Your channel has inspired me to change my entire workout routine. Thanks!
Day 1 chest push up, dips, diamond push up
Day 2 back pull up wide ,naro ,forearm for dead hang
Day 3 leg squad 10 set 25 rep
2 day rest
Awesome video. Thank you for plethora of the information and training exercises and schedules.
Just started working out again. I'm up to 300 lbs. Anyway currently working up to a 5×5 set/rep scheme. Every other day. Homemade isochain in the morning.
Then first circuit Ass. Dips, Ass. Pull-ups, and Bodyweight squats.
Then second circuit decline pushups, assie pulls, and standing hamstring curls.
Only started about 3 months and a half, so started around May 2024. Right now my routines every night are:
4 sets 12 rep of proper standard pushups
4 sets 15 reps of knee pushups
3 sets 15 - 20 reps squats
I'm looking to add some more, preferably without the use of pull up bars as I dont have one, but I cant seem to find other exercises
Upper/lower 4x a week
Sunday upper pull
Monday lower push
Wednesday upper push
Thursday lower pull
Strength training in the morning then martial arts in the evening on lower body days and running in the evening on upper body days
Your best video ever (an they are all great) Thanks :)
Congrats on the video
Been following you for quite a few years and found this video one of the best in terms of content and how well you present it
Nice presentation of options and rationale. Pushing 75 here and not doing skills but still enjoy the workouts. I find that starting or returning after a layoff that the 3 day full body for a couple of weeks works well and then transition over to a Push/Pull/Legs split. That way I can increase the volume and still provide the rest and recovery time my body needs now.
Just make Monday and Friday heavy days where you combine pulls, dips and legs and make Wednesday a light/almost deload session to aid recovery and allow you to give it your all on your next 'heavy' day on either Monday or Friday. This should bring the exhaustion/CNS fatigue/Overtraining factor out of the equation.
Would love to get an opinion on a plan I've been considering for myself due to my tight schedule
Mon: Strength - weighted - Pull + Legs (Doing pull and legs supersets to save time, such as 3x pullups, rest, squats, rest)
Tue: Strength - weigthed - Push + Core
Wed: Strength - explosive - Pull + Legs
Thu: Strength - explosive - Push + Core
Fri: Rest
Sat: Reddit fullbody recommended routine targeting higher reps (8-12) for hypertrophy/general endurance
Sun: Rest
Thanks!
Thanks for routine, Daniel!
And I just decided to split today so I can get more volume for each muscle group and this video pops up. great!
Thats a great video. I think I've never heard about push leg pull push pull. I guess I'm continue working out full body for a few months until I'm back in training and then I'll switch to your last recommendation.
Same, I wanna increase my height
My current split is push pull legs. Every week i'm changing between high intensity (wheighted) & high volume.
Day1: Pull (hard)
Day2: Push (easy)
Day3: Legs (hard)
Day4: Pull (easy)
Day5: Push (hard)
Day6: Legs (easy)
Day7: Mobility/Rest
This suits me very well 😊
For the last year I've trained every single day. I started doing a 4 day cycle that repeats constantly and focuses on one major "hard" movement each day. Weighted pull-up, weighted dip, front lever, handstand. Every day I do other exercises too, pistol squats, accessories, sometimes machines or free weights. I do some sort of handstand every day too, just that on the 4th day I do a lot more shoulder strength work so pike push ups, l sit to bent arm handstand etc. I know having rests would probably help my progress, but this is set up for my mental health more than anything, I can barely get through a rest day. And tbh it's worked really well, never looked better and finally unlocked front lever at 6'2.
Glad I found this great being. He's 👍
this video is life saving
My favorite split:
Push - Pushups, weighted Dips, Overhead Press
Pull - Rows, weighted (neutral) Pullups, Deadlift
Legs - Sissy Squats, weighed Pistol Squats, Front Squat
Upper - Muscleups, weighted Burpies, Clean & Press
Lower - Nordic Curls, weighted Pistol Squats, Back Squat
Rest - Active Recovery (long walk, bike ride or moderate to easy hike)
Rest - Meal prep for next week and take mad naps LoL
* Exercises are examples, I change them from time to time but I always pick 3 per day and do 5 sets for each.
is this enough volume for you? I don't 3 movements wouldn't be enough for me
@@tombola345 Depends what your goals are. I train for strength and functionality. If you are a body builder, then you will need to add isolation movements to each workout. Just stick to the muscle groups of the day and you'll be fine. I go heavy AF and am absolutely crushed at the end but I couldn't care less about size, so I don't do isolation or hypertrophy work. Heavy weights are extremely taxing on your CNS so the additional volume would impede my goals but for you it might be just right. Take the framework of my workout and make it your own (if it interests you).
@@PainCheeZe Fair, just wanted to see your reasoning. Been working out for years but thanks anyway.
Very informative & well thought out video. It helped me a lot in understanding my workout split. Appreciate all the advice you give us on our fitness journey! Outstanding content always.
I do a kind of a combination between Push/Pull split and Full Body, as I also include 2 leg exercises in the Push/Pull days, so I don't have separate legs only day. And I try to match the push/pull pattern for the legs as well. So in push days I would do squats, leg press, Bulgarian split squats, etc. On pull days I would do deadlifts, RDLs, etc. It saves time and it is also quite boring for me to have a legs only session.
Thank you Daniel. God bless you
I do Upper body, lower body, and skill split. Also I workout/train twice a day. On upper body day, I do the upper body(obviously) and train kicks for martial arts, on my lower body day, I do lower body(obviously) and boxing. On my skill day, I practice my skills and do cardio for stamina and heart health, plus a combination of kicks and punches to practice combos. Lastly I rest on Sundays only, I also do a full body stretching and mobility routine on this day.
thanks for the vid.
Today was my first day doing calisthenics after a couple years of gym.
I decided to go with P/P/L since that's what I have been doing my whole life.
Bumped up each set from 3 to 4... and then repeated the entire circuit twice LOL
Completed the first Push day in about 90 minutes. It was intense but my body was certainly able to handle it, plus I enjoy working out between 60 - 90 minutes (and semi destroy my body lol)
We'll see how the rest of the journey goes! Loving it so far do, can't believe I didn't start calisthenics earlier !
Video released one day after I learned of the straight/bent split and thinking of trying it
Excellent video ...thanks for the inspiration Daniel !!! 💪🔥🔥
Monday: Upper Wednesday: Lower Friday:Upper. I like this split. Is giving me upper body gains and getting out of plateaus!
And the Upper body workout I rotate the muscles groups. For example: 1st workout: Chest, back, shoulders and arms. 2nd workout: Back, shoulders, arms and chest. 3rd workout: Shoulders, arms, chest and back. 4th workout: Arms, Chest, Back and Shoulders. Then i just restart,
💯💯 i love this video. Well explained. Im officially 8 years into my fitness journey, having always enjoyed a upper / lower or PPL split, it has worked wonders for me especially in the calisthenics skills (i dont train handstand and front levers anymore 😂)
Thank you for going more depth about this topic. Not many understand
I did push/pull/legs for 12 years but only working out 3 days a week (monday, wendsday, friday) it's very sustainable over the years with minimal breaks/deload, while always killing your muscles until you have no more strenght left. Now i'm trying to change push-pull and separate legs, but it's very hard to hold myself back.
Don't change it.... you are on the top level of volume... if you want to change, do easy full body for 3 weeks and then go back to your PPL routine just to surprise your body a bit... your routine has no drawbacks....
I mostly do an upper/lower split with compound movements, which works well for me. Occasionally I do a more targeted training of smaller muscles instead of the normal training, just to get a bit of variation and a lighter workout for a "rest". Every now and then, if I'm busy that week, I do a full body workout with only one exercise each for pull/push/legs to save time.
Oh danielle! The tons of informations in this vedio is unbelievable! I like it ! I hope you continue with the same vedios like that❤
Great video. One of your best mate. Clearly explained & very helpful to us all, deciding which split suits our personal goals! Keep the great content coming coach!!
Pull push and legs is my workout I go to my calisthenics park all the time no days off
After 3 years Im training 3/4 a week depends how tired Im after work
1 day leg training with weighted vest
1 day back and bicep Im mixing weighted pull ups and chin ups ,weighted australian on rings or complex full front lever routine , some abs on bar
1 day shoulder + handstand
1 day chest and triceps = weighted push ups and dips
If I dont feel for 4 workout I just add some push ups and dips to shoulder day
I think also that only skills you should focus on i front lever and handstand , front complex for back and shoulder handstand workout with ctw hspu is progression for later 90hspu and planche without much struggle just get to level with weighted hspu
Go hard, Brate !!! x
with full body it all depends with how you program your session. for example
1A. FRONT SQUAT
SUPERSET: BLOCK 2
2A. PUSH UPS
2B. ROWS
BLOCK 3
3A. HINGE MOVEMENT
3B. CORE
this format works well and it can take like 45 minutes.
I’m doing a 4 day split currently.
Legs+chest
Shoulders, back+arms
Working out would be too much of an inconvenience if I had to go out every session, but for half of my workouts I can stay home and do my squats, pushups and ab work. It’s perfect for where I’m at now.
Dude, that's an amazing video👍...
If you are a calisthenics enjoyer considering not training legs, let me ask you to consider the leg skills: Nordic curl (hamstrings) and reverse nordic curl (quads)
My workout: MONDAY FULL BODY CIRCLE - Bodyweight + free weights.
TUESDAY: ACTIVE REST/ WORKING/ DOG WALKING/ SPRINTS ( DEPENDS)
WEDNESDAY: FLOW WORKOUT INTENSE
THURSDAY: FULL BODY CIRCLE- BODYWEIGHT AND FREE WEIGHTS
FRIDAY: ACTIVE SPORT ( FOOTBAL, VOLEYBALL AND ETC) , KICKBOXING SPARING
SUNDAY : ACTIVE REST
SATURDAY : DEPENDS
Hey Daniel, awesome content as always! Super useful, thank you.
Where do core exercises fit into these splits?
Probably leg day if anything
There’s another split for calisthenics that never gets talked about and that’s Push/Pull (with legs on both days). It’s similar to the Push/Pull/Legs but instead you do pushing leg exercises(squats, lunges, etc.) on push day and pulling leg exercises(deadlift, kettlebell swing, etc.). It’s more volume in one day.
I changed from upper/lower to Full Body and my strength gains skyrocketed. The higher frequency let to better technique and better adaptations. I went from 25 pound chin up 8 reps to 40 pound Chin up 8 reps at 82kg bodyweight. All other exercises similar gains. In the Future i want to do Full body but one strength and one hypertrophy day (at the Moment i do all at around 6-8 reps)
I think splitting just makes sense if you do at least 4 workouts a week, but i can just do 3
I was going 7 days week an now I’m gonna do the 4 days a week cause having issues with keeping weight on awww thats why im not progressing cause I was not taking any rest days thank you this video explains a lot ❤
Upper/lower sometimes 2x per week, sometimes 3x.
I have also tried a modified arnold split, chest /back - arms/shoulders/ straight arm - legs/abs- i haven't totally worked out all the kinks with this though
Calisthenics based exercises…Push day, sprint day, pull day, leg day, kettlebell day, mobity or stretch day… if going 7 days, I’ll walk.
I'm doing a pushpullrestlegs becuase I want to prevent the back from being the limiting factor in my legs exercises (RDL, Squats).
Furthermore, I find it more sustainable and fun having rest days a bit more frequently.
I do upper/lower split wearing a 45lbs weight kit every other day. Between calisthenics I do a chest/back then squat then arms shoulder weight lifting day including sauna
I'm pretty much doing the full body workout at 2:00, sometimes I add some breakdancing or yoga/stretching, I like to be flexible with the workout. True, I don't see a lot of progress anymore but I'm mostly trying to stay fit and keep the level that I already have.
On the weekend I go jogging, the heart is our most important muscle after all.
i believe, since you do full body, that i would be interesting to change up some exercises, maybe to progress you need a little push from different exercises
Zone 2 cardio is bad for your heart, due to it causing hypertrophy. HIIT training is healthy.
@@parasences I'm not very well informed about types of cardio training but I also can't imagine my heart muscle to grow too much from jogging once per week.
Thank you for the info though, I'll still look more into that.
@@winstonsearchill3457 if you dont Run for more than an hour, i guess it's okay
Best video on yt
Mon:Legs, Tue:Push, Wed:Pull, Fri:Yoga, and Sat:HIIT.
Bent arm/straight arm just sounds fun tbh
Push(chest, tricep), pull(back, bicep), push(shoulder), rest, push+pull, leg, rest.
I have to change it to push, pull, and legs. 5x
Great video
Hello Daniel, we really appreciate your effort in putting this high quality content. Additional question, What's your take on pairing Posterior and anterior exercises 4 days per week? (e.g Chest and bicep, then next day, Back and triceps)
Ive been on an Upper Lower Rest schedule for a while. Thats 5 workouts a week. Sometimes doing cardio during rest days
Thanks for the ideas. My triceps get sore from back workouts and teres from chest workouts and I have to do some accessories for upper and lower body for health reasons so full body workouts take all day
Also would like to train skills so I have some experimenting to
I use full body 3x per week, every workout about 2 hours. But I do bench and squats besides only callisthenics. Sometimes other weight exercises too. General fatigue is a bit of a problem though. Exercise order is really important.
This is the best video
I've been trying push/pull/legs/ rest/ then one day of upper to finish out the week. 4 days per week.
Are you familiar with Charlie Hunnam’s split? Supposedly, he does 75 pull-ups, 75 dips, 150 squats, 150 pushups, and then 20 minutes of ab work in one session. What are your thoughts on something like that?
Can you make seperate videos with workouts for all these workout days? For beginner, intermediate and expert level? Would love to see where I'm at and what I need to do to progress to the next levels
Chatgpt builds such amazing workouts 😂, i even asked it to build arnold schwarzenegger workout plan into calisthenics and it did
You didnt say about flexibility. I wanted to do 2 from 3 of your programs; backbridge pro, body by rings and limitless legs. Can i substitute backbridge pro with body by rings? Do they have similar exercises?
Me literally attempting to like the vídeo 3 times throughout the duration just to find out I already liked it seconds ago
This was very helpful, thanks! Could you please consider doing a video on how to balance moderately intense handstand training with calisthenics? I'm finding it difficult to get 2 dedicated handstand sessions a week, as they can be quite fatiguing when working on intermediate level skills (stalder press, press handstands, etc.), AND having the energy/recovery to do bent arm and straight calisthenics training. I have a routine that works okay for me now. I understand that there is no perfect routine here, and there are trade-offs to be made (you even had some content on how handstand training may be not worth pursuing at a certain point, for some trainees). But I'm wondering if there are some optimizations that can be made to programming that I'm missing. Anyone else struggle with this?
I do one excercice a day in a push, pull , legs style.