My Foolproof Calisthenics Template

I will ask a question with giving an example.For example ı do 25 sets of pull-ups per week and ı reached my daily volume goal for pull-ups which is 50 pull-ups per day.After a few months ı make an increase of %10 and now ı do 55 pull-ups per day.Should ı do my new daily volume within 25 sets of pull-ups per week(not more or less), just like ı did 25 sets of pull-ups per week when doing 50 pull-ups per day? You replied to me at another question of mine and said '' The goal is to make sure your volume increases keep you within your weekly set targets.'' Does that mean what ı wrote in this question.(After ı reach my daily volume goal(50 pull-ups per day) ı do 25 sets of pull-ups per week, after a few monts ı ıncrease my volume and ı do 55 pull-ups per day.Should ı still do 25 sets of pull-ups per week with my new daily volume?)

How do you know what your volume goal should be?

Don't you need rest days to grow?

Do the sets need to be done with a specific rest time, or just done throughout the day randomly?

Thank you so much for this video, I’ve been plateauing and even regressing on my PPL split for the past few weeks and I feel like I need to try something new, and this is perfect! I do have one question though: how do you incorporate skill training like handstands and front levers into your program when training every day?

What about rest though? Isn't everyday too much?

And should I try to do them all in one session or spread out?

Would alternating between bodyweight high rep and weighted low rep make sense?

Dude looks like a soft nerd. Then he takes off his shirt

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...🙏

We'll do this daily ?

By not making it disaster you mean not going crazy increases and injured?

Can I ask for the pull days, do you it up with pull ups and chin ups? And how often should I switch between them on the day

Would this be in one go or split into micro workouts?

What's your opinion about joining weightliftinf and calisthenics

Would you recommend doing different variations of each exercise as well? Like wide arm pullups, then arms close to each other, then a middle ground. Same for pushups? Or should I only do 1 variation, if so, which one?

is there any benefit in doing the exercises tabata-style (hiit)? say, 8 rounds of 20-sec pullups, then 8 rounds of 20-sec pushups, etc.

Hey brother sincere question. Weights don't really sit well with my body and joints etc. I am dedicated to calisthenics. Would I be able to build a physique similar to yours simply by following your videos?

Thanks man 🙏

Respect this guy. No nonsense, no hype - effective. Very rare to find.

Would you do anything different if you are training daily for strength, not hyperthrofy

How do you warm up for daily training? Wont it take a lot of time to warm up such a short workout?

K.B, your thoughts in creatine? Ive been taking creatine hcl capsules for 1 month. Feel great. Hcl doesnt agitate my gut... wondering if you consume creatine? At age 43 feel it boost my energy right up! I feel better doing just calisthenics when take it. When used dumbells etc felt too big and puffy.

Hi, thank you for this video. I've learned a lot watching your videos. My question is, do I need to do supplementary exercises for this program? Let's say my daily target is 50 push-ups but my form is not optimal, the scapula retraction and depression is not there, should I do supplementary exercises for my scapular mind-muscle connection to improve form or just swallow my pride and do the regressed version of the exercise instead?

my only question is how many lifts should i do each day? like day one do i do just 30 reps of standard push ups, or do i do like 3 sets of 5 push ups, and 3 sets of 5 of diamond push ups? same goes for pull and legs, like do i just do the one or how many different ones should i do a day. like 1 lift a dat for each or 2 or 3 or 5? how many should i do with my goal?

Do you recommend finishing all reps from one movement first (like all of your pull up reps first, then moving onto push up reps, etc) or would you do a set of pull ups, then a set of push ups, then a set of squats and rotate like that?

How tall is your pull up bar and what is the diameter of the pull-up bar itself?

this guy is a legend

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 👍

One more question, if it's ok.
Is my template good?

pull: neutral grip / wide grip / chin-ups (rotating daily)
push: tyson push-ups / parallel bar dips (rotating daily)
squat: sumo squats

Is there any maximum when it would be preferable to switch things up?

Hi Kboges, For this template, which method is better? Doing supersets and resting, or doing each isolated movement like pull ups 3 sets each and resting in between sets? Or does it matter? Thank You

What is the goal of this? Your not getting much stronger in the long run atleast

Would you recommend any kind of a warm-up for this?

hey, k boges. how can i adopt this style of training if i can only workout thrice per week?

What is the most effective way of doing this in your opinion?
Should you do your pull up goal first and then move on to pushups or mix.
5 pull ups -> 15 pushups -> rest -> repeat 10 sets
Or does it not matter?
Thanks for the video!

This really is foolproof! Great recommendations.

Hello, I am not the sharpest knife so i have a question: for example, when doing pushups, should i do only the normal ones or also do variations(applies to every other exercise)? And also is the example template shown in the video good or should i add/change things? Thanks ps. great video!

mwaahhhhhh

This is fantastic! But how would you add cardio/conditioning in this program if I workout every day?

Should you be going to failure in all, if not any sets?

Is this really okay to be doing every day?

Should I do this type of workout every day? Or should I include rest days in between?

Sorry fist time are you exclusively body weight exercises ?

What do you think about doing this program using movements such as the one arm push up and the pistol squat, as per Naked Warrior recommendation? Too risky?

Hi Kboges, thank you so much for this informational video, your videos are a godsend. For three months I have implemented this Foolproof Calisthenics Template. I have experienced the most muscle hypertrophy in my body I have seen in years, and I am very close to reaching the goal number of reps I have set for myself for pushups, pullups and squats. I just wanted to ask, when the goal number of reps is finally reached, would you suggest I perform this same template, but with a weighted vest/backpack (essentially moving into weighted calisthenics), so progressive overload is continued? And could this be done 5-6 times a week like the original template? Thank you so much once again for your content , any advice would be much appreciated🙏

For example, if I do 25 pulls daily target, how do I reach the daily reps, can I do 5 x 5 or 8/7/6/4

What is an easy and harder variations?

Do you take days off or do you do this literally every single day of the week? I've been meaning to give this go because I actually quite enjoy working out everyday but I've had so many people (and seen so many vids) about taking days off to let the body recover.

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

How many heavy sets per week should i do?