The Best Calisthenics Training Split | Full Body - Upper Lower - Push Pull - Bent Arm Straight Arm

Develop a clear understanding of why it is important to split your goals over multiple workouts throughout the week, how you should structure workouts and cycles, where most programs go wrong and where you can gain an advantage over other athletes. If you pay attention and retain the most essential details you’ll be able to answer most of your training questions yourself by combining the pieces and drawing your own conclusions.

Got questions on todays episode? Comment below!

How to get Strong using Calisthenics Podcast Episode:
   • How to get Strong with Calisthenics  

Learn more about Calisthenics Training:
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Timestamps
00:00:00 Welcome
00:01:38 Hard Working Sets
00:03:51 How much do we need for what
00:08:27 Full Body Split
00:11:31 Upper/Lower Body Split
00:13:50 Push & Pull Split
00:17:30 Bent Arm/Straight Arm Split
00:19:50 Thinking out of the Box
00:23:49 When to adjust your routine
00:27:19 Thank you

How many times a week should we train, how long should each session be, what exactly should we do per session, can we focus on multiple goals at the same time, which goals should I prioritize, how long should an isometric hold be to trigger hypertrophy… The list of questions is endless.

This past year teaching workshops, seminars and retreat I’ve started making the events longer in order to have more time for questions. Especially when it comes to calisthenics programming the misconceptions that I am seeing in countless athletes are quite big. Whilst many have the same questions almost everyone overcomplicates the answers drastically.

Understanding the fundamentals of calisthenics program creation or more specifically how to split up and divide workouts for faster gains, less plateaus and ultimately simply more fun is absolutely key!

Building muscle and getting stronger is surprisingly simple. The catalyst of the building cycle is training. Filled up with nutrients we work hard at the gym to create a stimulus. We then go home, rest, sleep and recover. Muscle is being built.

Very generally speaking the more you will train the more muscle you will build as long as you are getting adequate protein and recovery. For most athletes a muscle needs about 48h-72h to recover between workouts. Depending on how much experience with training you have, muscle growth will come faster or slower.

Calisthenics at the end of the day is strength training. Instead of weights we use our own body paired with progressions.

Your planche push up is your bench, your handstand push up is your overhead press and your front lever row is your cable row.

Just like with weight training the same thing is true with calisthenics: the more we practice a progression, the better we will get at it assuming the body gets adequate time to recover and nutrients.

One key difference is that calisthenics skills are more technical than weighted training. Not every session has to be extremely hard, leaving you sore and exhausted. Yes, you need this to build muscle but there is a lot to gain with lower intensity, higher volume training where you work on technique, muscle memory and general efficiency of the body in the trained movements.

The way you structure and organize your workouts throughout the week is called a training split. Splits depend on your goal, complexity of your programming, amounts of weekly workouts and your experience with training.