My Foolproof Calisthenics Template
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- Опубліковано 8 лис 2020
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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!
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.
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 👍
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.
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?
An excellent presentation. I love the succinctness and meaty nature of your channel. Thank you Sir!
Thank you!
so glad I discovered this channel. thanks a lot
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.🙏
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!
Thanks for your detailed workout advice. 💪🏾
My pleasure!
Great video, as always. Thank you. Please keep up the great work.
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
Amazing channel.
Quick, informative, and great quality.
Thank you!
Thank you for the content!
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
I am so glad to have stumbled on this channel. Best content I've found in ages thanks so much man :)
Great video and advice especially for people just getting into fitness :)
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.
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!
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
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
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.
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
Loving this channel!
Thank you!
Loved it man and love the channel!
Thank you!
This is the best advice, whether calisthenics, body movement, or gym-based lifting. Every rep counts!
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.
Great information as always ❤
straight up best calisthenics channel on yt
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 👌💪🔥
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!
Good video - seems logical. Long-time calisthenics practitioner, so excited to try.
This really is foolproof! Great recommendations.
Thanks, Alfonso!
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.
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!
Nice, short and simple, I like your videos
On point!
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.
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!
I love these short instructional videos
Thank you, Tomas!
Looking for info to inform my workouts over break! Thanks for the video!!
Happy it helped!
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.
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!
Good advice. Good logical plan. 👍
Thanks, Charles!
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.
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
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).
Amazing advice 👍
Gonna try this method out 🔥
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!
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
Excellent.
crazy how i'm so used to and overexplaines video than a straight to the point video like this
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.
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 :)
Recently i've stressed myself out by attempting to design the "Perfect routine". I'm going to try this routine out but add in some core work.
this is a great way to cause muscle imbalances. grats.
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.
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!
This video is IT! Its all you need.
But the greatest challenge for most people is to stop seeking and stick to one thing.
Good info
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'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!
Basic but profoundly true
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...🙏
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.
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.
great video
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.
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.
Thanks for the high quality content and easy to follow instructions. I’m 52 and in average shape. I am returning to exercise after a isolation period and have not trained for a few weeks. I want to create a strong muscle base and I also enjoy experimenting with gymnastic rings - obviously in a safe way ☺️. Using your system, is there a way to incorporate rings into my weekly sessions. Warm regards - Brad.
Absolutely! Personally, I love the bar, but I actually think rings are a better bet for most people. You can easily perform ALL of your pulling on rings if you would like. I think this is a great option for many people. You can cycle between chins, neutral grip, pull up, change the width, do the same things for rows... the possibilities are endless.
Age 52, I have access to a pullup bar and inverted rows via a home gym power rack. I also have a hand me down lat pull down. I am barely able to do 3-4 pull-ups, to where I am at eye level with the bar. What are your thought on using the lat pull down so I can get more volume, range of motion and scapula retraction. I also have bands for assisted pull-ups.
@@LK-om2lp I'm about your age and performance. When I was younger, I never seemed to get much carryover from a lat pulldown to a pullup -- I can think of several differences between the two that MIGHT be at fault, but can't say if it would happen the same for you.
Getting back into exercise recently, I've been using rings and bar rather interchangably, and adjusting the load by putting my feet on a stepladder a few feet away. So my legs are basically horizontal at the bottom position, and angled as I pull up. Then you can take one leg off the ladder as you improve, then eventually the other.
Some fine-tuning is possible by adjusting the height of the footrest rung, the distance to the ladder, and how much you allow your legs to bend. I have mine pretty well optimized to mimic the pullup motion pretty much exactly, so it should carryover better than a lat pulldown.
Wanted to get your thoughts on a tweak to this approach I plan to start next week. This is for non-advanced folks like me who feel more comfortable following a structured plan with objective numbers.
Using your example of starting with 25 pull ups, 50 push ups, and 75 squats, we carry over that 1/2/3 pattern when adding reps per day.
Day 1: add 1 squat
Day 2: add 1 push up and 1 squat
Day 3: add 1 pull up, 1 push up, 1 squat
-repeat-
In practice this is what it would look like on Week 1:
Day 1: 25/50/76
Day 2: 25/51/77
Day 3: 26/52/78
Day 4: 26/52/79
Day 5: 26/53/80
Day 6: 27/54/81
-rest day-
-repeat-
If you do the math out through 3 or 4 weeks, you end up with very similar totals as your recommendation of adding 5-10 reps every 2-4 weeks.
Not sure yet what I'll do after 3-6 weeks of it. Maybe once I'm unable to complete a given rep count in 3 sets, I'll remain at that total until I can fit it in 3, then resume the schedule? Or maybe do a deload week of performing half the amount of my current reps? What do you suggest?
Not a bad plan! I think your idea of staying with a rep count until you can complete it in 3 sets, and then progressing from there is a fantastic idea. I might borrow this from you if that's ok!
Give this a run and let me know how it goes.
Is this performed in 3 sets pet exercice or is this done like the grease the groove approach?
I have been doing 3 workouts a week
For a bit more than a year now.
It went like this:
300-600 rope skips for warm up.
3 x 6 full range Pullups
3 x 20 Squats
3 x 15 pushups
I had quit good results so far but I feel I could do more hence I wonder how to exactly approach the 6 days a week plan you describe here.
What would you recommend for me here?
Hi kboges. Loved ur vid. Can you give an example of a calisthenics routine that includes the 3 exercises pullups pushups and squats to be done on a daily basis?
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.
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
Love it
Thanks, Pipam!
this guy is a legend
Thank you, brother!
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?
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.
Nice Channel, Bro!
Thank you very much!
doing even 2 sets of 20 squats gets my heart pumping hard this program is so good and simple
Yeah it definitely does!
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.
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
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
They have set up a few calithenic equipment off the road and everytime I leave home even if it is for a cup of coffee I feel this UNBEARABLE nudge to do a few slow and targeted on the negative pull up s which I am really getting good at. The other day I was coming home at 3 in the morning after a date and was quite exhausted and hungover and couldn't stop myself from doing it. I think if I stick to 5 times a day it would not be too easy to hit but I wouldn't be going crazy on it. Makes sense 🙏💪
Thanks man! This is gonna be my new routine. One question: Can the pull up, squat and push up exercises be done as a super set? In that case, does it matter in which order the exercises are done?
Yes they definitely can. The order doesn't matter, just make sure you are resting long enough to put forth good efforts.
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
Love your content and approach 💪 Just one question: if you're doing a single-leg lower body exercise (lunges, Bulgarian split squat, etc) would you need to double your total number on that day? So say I'm doing 75 squats, would I do 150 lunges to make it 75 on each side? Hope that makes sense!
Hi there! I was thinking about changing my alternation (push/pull) days by a program that would do everything (push, pull, legs, abs) everyday. I would like to train 6 days a week but this will not be possible because of work schedule, but I would be able to do 4 days in a row . My question is about overtraining/injury, if I don't rest one day in between. Also, I imagined an alternation that would bring variety: Day 1: push up (floor or rings) + pull up + biceps (ring or band) + squat + isometric core exercises. Day 2: dips (bar or rings) + fly (rings) + chin ups + ring rows + lunges + reverse crunch. Should I start on a lower than usual volume to avoid injury and overtraining? Thanks so much!
Question: I know you already did your Q&A video, but I was wondering if you set your daily rep goal to 25 pull-ups, is it ok if it takes me 7-8 sets to reach that goal? I’m overweight (5’11” 237lbs), but I’ve been able to do 2-4 reps at a time. I try and rest 2-5 minutes between sets. I’m alternating between pull-ups for my harder variation, and I do inverted rows for my easier variation.
Hey Tim! Thanks for the question. I'm going to be doing another Q&A in the future so stay tuned for that. In the meantime... I would recommend limiting the volume on the pull ups to maybe 2-3 sets of 4 reps, 3 times per week. Instead of trying to accumulate a bunch of volume with them, I would focus on rows (higher rep sets, higher weekly volume) along with increasing overall activity to help improve body composition. The reason being I don't usually recommend people try to accumulate a bunch of volume with a movement that is relatively high intensity for them. I feel like in the interest of injury prevention, building muscle, and building volume/work capacity, lower intensity movements are superior, even if the movement suffers from some inefficiencies as a muscle builder. I think pull ups are superior to rows IF you can do a bunch of them. If the pull up is a high intensity movement, I think rows are actually more productive- even if your goal is to build the pull up! Improving body composition, even without focusing on pull ups, will build your pull ups. Use the row to build your pulling musculature safely, develop good work capacity, while simultaneously increasing energy expenditure (with some easy cardio), and do some practice pull ups in there a few times per week. That would be my recommendation.
I hope that makes sense. If you have any questions, just let me know.
@@Kboges Thanks for the reply! I will take your advice on that. My ultimate goal is to be able to do a lot of pull-ups (and dips) but for now, rows will be my high volume move. I would guess this would be your advice for dips as well (focus more volume on push-ups and less on dips)?
@@timgoodman5429 Yeah exactly. As a general rule...for most people... most of the time... I don't recommend accumulating high volumes with movements that fall in that "strength" intensity. In the case of the dip, this is especially true. Keep practicing it for sure, and use it to test you body composition improvements, but yeah use the push up and its variations as your primary muscle builder. You will get high rep dips and pull ups for free, and when you are capable of that, I suggest transitioning the majority of your training volume to those movements (not necessarily the dip, but definitely the pull up).
@@Kboges OK thanks again for your help! Really enjoy your videos/training philosophy!
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 👍🏻
Soooo before I watched this, in mid 2020 I kind of did this ish and it was my best shape in my life.
Thank you K boges. I’m programming this way, love it. Any advice on cooling off medial elbow pain when it flares up?
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.
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.
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
Awesome video, thank you so much! I like this simpler approach a lot better. I’m a tad unclear on one thing though. So we’re aiming for a rep goal, and we’re doing sets close to failure. Are the exact reps per set not important as long as you approach failure and have enough reps per set?
Yeah rep count is important only insofar as it reflects the number of hard sets we are shooting for. As long as the sets are close to failure, and the total reps preformed gets you to you daily (and weekly) set target, you are good.