{"id":60833,"date":"2024-05-30T13:55:05","date_gmt":"2024-05-30T13:55:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60833"},"modified":"2024-12-27T20:29:26","modified_gmt":"2024-12-27T20:29:26","slug":"calisthenics-workout-split","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/","title":{"rendered":"Calisthenics Workout Split: How to Design Your Own Routine"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Should_I_Train_Full_Body_or_Split_Calisthenics\" >Should I Train Full Body or Split Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Full-Body_Workouts\" >Full-Body Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Split_Routines\" >Split Routines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Making_Your_Choice\" >Making Your Choice:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Whats_The_Most_Effective_Workout_Split\" >What&#8217;s The Most Effective Workout Split?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Total_Body_Hypertrophy_Split\" >Total Body Hypertrophy Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Upper_Body_Only_PushPull_Split\" >Upper Body Only Push\/Pull Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#PushPullLegs_Split\" >Push\/Pull\/Legs Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Bro_Split_Bodybuilder_Split\" >Bro Split\/ Bodybuilder Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#6_Day_Workout_Split\" >6 Day Workout Split<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#What_Is_The_Best_Split_for_Calisthenics\" >What Is The Best Split for Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Day_1_Monday_Push\" >Day 1 Monday: Push<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Day_2_Wednesday_Pull\" >Day 2 Wednesday: Pull<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Day_3_Friday_Legs_and_Core\" >Day 3 Friday : Legs and Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Is_20_Minutes_of_Calisthenics_Enough\" >Is 20 Minutes of Calisthenics Enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#Should_I_Do_3_or_4_Sets_of_Calisthenics\" >Should I Do 3 or 4 Sets of Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#How_Many_Sets_Is_Best_for_Calisthenics\" >How Many Sets Is Best for Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#What_Is_The_3_2_8_Method\" >What Is The 3 2 8 Method?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to working out, one of the most important success factors is having a well-structured workout split. This refers to dividing your weekly workout routine into different training days, each targeting different muscle groups or fitness goals.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calisthenics workout split is no exception to this rule. Calisthenics, also known as bodyweight training, uses the resistance of your own body to build strength and muscle (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-09355-4\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It is a great form of exercise for those looking to improve their overall fitness or even work towards specific goals such as mastering advanced bodyweight movements like the handstand or planche.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we&#8217;ll walk you through the steps of designing your own calisthenics workout split for you to make the most out of your training.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Train_Full_Body_or_Split_Calisthenics\"><\/span><b>Should I Train Full Body or Split Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choosing between full-body workouts and split routines in calisthenics largely depends on your fitness goals, experience level, schedule, and recovery capacity. It is important to note that both result in increase in muscle volume and strength (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a breakdown to help you decide:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Workouts\"><\/span><b>Full-Body Workouts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Efficiency:<\/b><span style=\"font-weight: 400;\"> Ideal for those with limited time, as you work your entire body in a single session, typically 3 times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Development:<\/b><span style=\"font-weight: 400;\"> Ensures you&#8217;re working all major\/large muscle groups equally,\u00a0 reducing the risk of muscular imbalances. (adding in major\/large muscle groups because even with a well rounded full body routine you may not be working some of the smaller muscles at a similar rate. For example, elbow flexion is involved in many upper body exercise movements (presses, curls, pulls etc.) and even with a well rounded full body routine these muscles will be used a lot when working with the upper body. As opposed to chest or back specific exercises.)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility in Scheduling:<\/b><span style=\"font-weight: 400;\"> Missing a workout is less impactful since each session engages the whole body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Frequency:<\/b><span style=\"font-weight: 400;\"> Hitting all muscle groups multiple times per week can lead to proper (as opposed to better, as split workouts can be just as beneficial)\u00a0 strength and muscular development over time.<\/span><\/li>\n<\/ul>\n<p><b>Cons:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery:<\/b><span style=\"font-weight: 400;\"> It can be more challenging to recover from, especially for beginners or those at an advanced level pushing high intensities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workout Length:<\/b><span style=\"font-weight: 400;\"> Sessions can run longer since you&#8217;re covering the entire body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential for Overtraining:<\/b><span style=\"font-weight: 400;\"> Without careful monitoring, increased frequency can lead to overtraining certain muscle groups which can also lead to an increased risk of injury<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Split_Routines\"><\/span><b>Split Routines<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Pros:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specialization:<\/b><span style=\"font-weight: 400;\"> Allows for focused attention on specific muscle groups, which is great for addressing weaknesses or achieving aesthetic goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume and Intensity:<\/b><span style=\"font-weight: 400;\"> You can dedicate more time and exercises to each muscle group, potentially leading to greater hypertrophy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery:<\/b><span style=\"font-weight: 400;\"> By rotating muscle groups, you allow more recovery time for each group before it&#8217;s worked again. (which may be more beneficial for beginner\u2019s due to the lack of ability for a beginner to recover from a full body workout in comparison to an advanced exerciser)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety:<\/b><span style=\"font-weight: 400;\"> Can prevent workout monotony by changing up the muscle groups and exercises each day.<\/span><\/li>\n<\/ul>\n<p><b>Cons:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Potential for Imbalance:<\/b><span style=\"font-weight: 400;\"> Without a well-structured plan, there&#8217;s a risk of neglecting certain muscle groups.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Requires More Frequency:<\/b><span style=\"font-weight: 400;\"> To hit all muscle groups adequately, you&#8217;ll likely need to train most days of the week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complexity:<\/b><span style=\"font-weight: 400;\"> May not be as straightforward for beginners who are still learning the basics of calisthenics movements.<\/span><\/li>\n<\/ul>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\">Keep yourself in prime shape <\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Making_Your_Choice\"><\/span><b>Making Your Choice:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Goals:<\/b><span style=\"font-weight: 400;\"> If general fitness and time efficiency are your priorities, full-body workouts might be best. If you&#8217;re aiming for muscle mass or specific aesthetic goals, a split routine could serve you better.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Experience Level:<\/b><span style=\"font-weight: 400;\"> Beginners might benefit from the simplicity and balanced development of full-body routines. More experienced practitioners could leverage split routines for targeted improvements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lifestyle and Preferences:<\/b><span style=\"font-weight: 400;\"> Consider how many days and the amount of time you can realistically commit to training and whether you prefer variety or consistency in your workouts.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Both approaches have their merits, and some athletes even combine them, alternating between full-body and split routines over different training cycles to enjoy the benefits of both. The best choice is the one that fits your personal preferences, lifestyle, and goals while allowing for consistent progress and adequate recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our, <\/span><a href=\"https:\/\/betterme.world\/articles\/core-calisthenics\/\"><b>Core Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">workout program, we offer both full-body and split routines to cater to different needs and goals. Whichever path you choose, remember that proper programming is crucial for long-term progress in calisthenics.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"calisthenics workout split\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Most_Effective_Workout_Split\"><\/span><b>What&#8217;s The Most Effective Workout Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Push\/Pull\/Legs split stands out for its balance between frequency, intensity, and recovery time, making it highly effective for both muscle gain and strength. It&#8217;s versatile enough to accommodate various training frequencies, whether you prefer to train 3, 4, or 6 days a week, depending on how you structure it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even so, various effective workout splits cater to various objectives like muscle growth, strength gain, athletic performance and overall fitness improvement. The most effective workout split largely depends on your fitness goals, experience level, and schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a brief overview of the most recommended splits:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Total_Body_Hypertrophy_Split\"><\/span><b>Total Body Hypertrophy Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This routine involves training all major muscle groups in a single session, typically recommended 2-3 times per week with rest days in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Good for beginners or those with limited time, aiming for overall fitness improvement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Example from the guide: Day 1, all muscle groups\u20141 exercise, 3 sets, 10-12 reps; rest on Day 2, repeat on Day 3, rest on Day 4, and so forth.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper_Body_Only_PushPull_Split\"><\/span><b>Upper Body Only Push\/Pull Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Segregates workouts based on movement patterns\u2014pushing exercises one day (chest, shoulders, triceps) and pulling exercises the next (back, biceps).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Allows for more frequent training by reducing the overlap of muscle group usage, making it suitable for intermediate lifters. (This description does not include legs and I would make note of this being an upper body Push\/Pull split. Additionally, I would add in a rest day (Push\/Pull\/Rest) just for further clarification)<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"PushPullLegs_Split\"><\/span><b>Push\/Pull\/Legs Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Further divides the training into pushing muscles (chest, shoulders, triceps), pulling muscles (back, biceps, forearms, abs), and leg muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This split can be conducted over 3 to 6 days, allowing each major muscle group adequate recovery time while enabling frequent stimulation for growth.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bro_Split_Bodybuilder_Split\"><\/span><b>Bro Split\/ Bodybuilder Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Involves dedicating each day of the week to a single muscle group (e.g., chest on Monday, back on Tuesday, etc.).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While very common in the bodybuilding traditional exercise realm, this split is often criticized for its potentially insufficient frequency for optimal muscle growth in natural athletes but remains popular for its simplicity and focus on intensity per muscle group. It also tends to not be the best route for most beginners as this is geared toward a seasoned weightlifter who already has a fair amount of muscle development and is ideally looking to isolate certain muscles in order to increase their size and appearance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Day_Workout_Split\"><\/span><a href=\"https:\/\/betterme.world\/articles\/the-6-day-workout-split\/\"><b>6 Day Workout Split<\/b><\/a><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For those looking to maximize their training volume, a 6-day split allows for detailed focus on two major muscle groups per day, such as upper body push focus (chest and triceps) on Monday, upper body pull focus (back and biceps) on Tuesday, and legs on Wednesday, with the cycle repeating or varying the focus for the latter half of the week. Additionally, leg days can be split up similarly to how upper body push\/pull is split. Wednesday leg day could be lower body pull dominant (hamstring and glutes) while Saturday could be lower body push dominant (quads).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Split_for_Calisthenics\"><\/span><b>What Is The Best Split for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best split for calisthenics takes into account all major muscle groups, frequency, intensity, and recovery.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The general calisthenics consensus favors full-body training multiple times a week for beginners and intermediates. (From my understanding, this previous sentence would suggest 3 full body training sessions rather than the Push\/Pull\/Leg split that is being described\/outlined below. Given that, I have made adjustments to include a 3 day split that alternates rest days.)\u00a0 However, some natural athletes achieve impressive results with split routines by manipulating the volume and intensity to suit their goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For purposes of this guide, we&#8217;ll focus on the 3-Day Workout Split, also known as the <\/span><i><span style=\"font-weight: 400;\">Big 3.\u00a0<\/span><\/i><\/p>\n<p><span style=\"font-weight: 400;\">The 3 day calisthenics workout split follows a push\/pull\/legs system. Each day in between will have an active recovery\/ rest day immediately after the strength training day.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The third day focuses on leg training and core work but can be adapted to fit individual preferences.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Monday_Push\"><\/span><b>Day 1 Monday: Push<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Chest Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-Ups (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline Push-Ups (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond Push-Ups (3 sets of 8-10 reps)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><b>Shoulder Exercises<\/b><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike Push-Ups (3 sets of 6-8 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand Push-Ups (3 sets of 6-8 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder Presses (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell Flys (3 sets of 10-12 reps)<\/span><\/li>\n<\/ul>\n<p><b>Tricep Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Extensions (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Dips on Bench (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close Grip Push-Ups (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Kickbacks (3 sets of 10-12 reps)<\/span><\/li>\n<\/ul>\n<p><b>Rest 1 Tuesday: Rest or Active Recovery<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This day can be used for rest or active recovery, such as a light jog or stretching session.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\">set this plan in motion <\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Wednesday_Pull\"><\/span><b>Day 2 Wednesday: Pull<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/back-exercises-for-women\/\"><b>Back Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Ups (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted Rows (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide Grip Pull-Ups (3 sets of 6-8 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck Front Lever Rows (3 sets of 6-8 reps)<\/span><\/li>\n<\/ul>\n<p><b>Bicep Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-Ups (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep Curls (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer Curls (3 sets of 8-10 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted Pull-Ups (3 sets of 6-8 reps)<\/span><\/li>\n<\/ul>\n<p><b>Rest 2 Thursday : Rest or Active Recovery<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\">This day can be used for rest or active recovery, such as a light jog or stretching session.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"calisthenics workout split\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Friday_Legs_and_Core\"><\/span><b>Day 3 Friday : Legs and Core<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Leg Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats (3 sets of 10-12 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges (3 sets of 8-10 reps on each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf Raises (3 sets of 12-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian Split Squats (3 sets of 8-10 reps on each leg)<\/span><\/li>\n<\/ul>\n<p><b>Core Exercises<\/b><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Planks (3 sets, hold for 30 seconds each)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle Crunches (3 sets of 20 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg Raises (3 sets of 12-15 reps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian Twists (3 sets of 20 reps)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This split allows for a balanced training of all major muscle groups while providing adequate recovery time in between. It can be easily adjusted by adding more sets or reps to progress or incorporating variations to challenge your body and avoid plateaus.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our, <\/span><b>Calisthenics for Beginners at Home, <\/b><span style=\"font-weight: 400;\">we further break down each exercise and provide demonstrations to ensure proper form, technique, and progress tracking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_20_Minutes_of_Calisthenics_Enough\"><\/span><b>Is 20 Minutes of Calisthenics Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">20 minutes of calisthenics can be enough, depending on the intensity and focus of your workout. If you&#8217;re short on time, a high-intensity 20-minute session can still provide for an effective full-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for optimal muscle growth and strength gain, it&#8217;s recommended to gradually increase your workout time and incorporate variety to target all muscle groups adequately (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the American College of Sports Medicine, adults should aim for at least 150 minutes of moderate-intensity exercise each week (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2011\/07000\/quantity_and_quality_of_exercise_for_developing.26.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This translates to 30 minutes a day for five days a week or 20 minutes a day for seven days a week.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_Do_3_or_4_Sets_of_Calisthenics\"><\/span><strong>Should I Do 3 or 4 Sets of Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For beginners, it&#8217;s recommended to start with 3 sets and gradually increase to 4 as you progress. For muscle growth, a higher volume (rep range of 8 to 12 sets ) is generally more effective (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, too much volume can lead to overtraining and hinder progress (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Listen to your body, stay within your goals and adjust the volume accordingly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Many_Sets_Is_Best_for_Calisthenics\"><\/span><strong>How Many Sets Is Best for Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Depending on the intensity and focus of your workout, 3-5 sets per exercise is generally recommended for muscle growth and strength gain (<\/span><a href=\"https:\/\/blog.nasm.org\/strength-and-size-considerations\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Rate of Perceived Exertion (RPE) scale can be used to determine the appropriate number of sets for your calisthenics workout. On a scale of 1-10, with 1 being very easy and 10 being maximum effort, aim for an RPE of 7-8 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5901652\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This means you should feel like you have one or two more reps left in the tank at the end of each set.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_Is_The_3_2_8_Method\"><\/span><strong>What Is The 3 2 8 Method?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The 3 2 8 method is a calisthenics training technique that involves performing (I believe this should be: <\/span><span style=\"font-weight: 400;\">three sets of two different exercises with eight repetitions each. Unless it is referring to a different method that BetterMe suggests?)<\/span><span style=\"font-weight: 400;\">.<\/span> <span style=\"font-weight: 400;\">\u00a0This allows for more volume and intensity per muscle group while reducing the risk of overtraining. It&#8217;s recommended to use this method with compound exercises such as pull-ups or push-ups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In our, <\/span><a href=\"https:\/\/betterme.world\/articles\/core-calisthenics\/\"><b>Core Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">guide, we break down the 3 2 8 method and provide examples of exercises that can be incorporated into your routine.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best split for calisthenics depends on individual goals and preferences. The 3-Day Full Body Workout Split is an excellent starting point for beginners looking to build overall fitness and can be adapted for more advanced athletes. Structure your calisthenics split to incorporate all major muscle groups, frequency, intensity, and recovery time for optimal results.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to working out, one of the most important success factors is having a well-structured workout split. This refers to dividing your weekly workout routine into different training days, each targeting different muscle groups or fitness goals. A calisthenics workout split is no exception to this rule. Calisthenics, also known as bodyweight training, [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":60835,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,246],"class_list":["post-60833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workout Split: How to Design Your Own Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Make your own \u2605 CALISTHENICS WORKOUT SPLIT \u27a4 with exercises for each muscle group and tips on sets, reps, and training volume. Learn about the 3-day full body workout split and answer common questions about calisthenics training.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Workout Split: How to Design Your Own Routine\" \/>\n<meta property=\"og:description\" content=\"Make your own \u2605 CALISTHENICS WORKOUT SPLIT \u27a4 with exercises for each muscle group and tips on sets, reps, and training volume. Learn about the 3-day full body workout split and answer common questions about calisthenics training.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:29:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-training-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"Calisthenics Workout Split: How to Design Your Own Routine\",\"dateModified\":\"2024-12-27T20:29:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/\"},\"wordCount\":2068,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-training.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to working out, one of the most important success factors is having a well-structured workout split. This refers to dividing your weekly workout routine into different training days, each targeting different muscle groups or fitness goals.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A calisthenics workout split is no exception to this rule. Calisthenics, also known as bodyweight training, uses the resistance of your own body to build strength and muscle (<\/span><a href=\\\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-09355-4\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">) (<\/span><a href=\\\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\\\"><span style=\\\"font-weight: 400;\\\">10<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It is a great form of exercise for those looking to improve their overall fitness or even work towards specific goals such as mastering advanced bodyweight movements like the handstand or planche.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, we'll walk you through the steps of designing your own calisthenics workout split for you to make the most out of your training.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should I Train Full Body or Split Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Choosing between full-body workouts an ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/\",\"name\":\"Calisthenics Workout Split: How to Design Your Own Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-training.png\",\"dateModified\":\"2024-12-27T20:29:26+00:00\",\"description\":\"Make your own \u2605 CALISTHENICS WORKOUT SPLIT \u27a4 with exercises for each muscle group and tips on sets, reps, and training volume. 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This refers to dividing your weekly workout routine into different training days, each targeting different muscle groups or fitness goals.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_workout_split\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A calisthenics workout split is no exception to this rule. Calisthenics, also known as bodyweight training, uses the resistance of your own body to build strength and muscle (<\/span><a href=\"https:\/\/bmcpublichealth.biomedcentral.com\/articles\/10.1186\/s12889-020-09355-4\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). It is a great form of exercise for those looking to improve their overall fitness or even work towards specific goals such as mastering advanced bodyweight movements like the handstand or planche.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, we'll walk you through the steps of designing your own calisthenics workout split for you to make the most out of your training.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Should I Train Full Body or Split Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Choosing between full-body workouts an ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/","name":"Calisthenics Workout Split: How to Design Your Own Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-workout-split\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-training.png","dateModified":"2024-12-27T20:29:26+00:00","description":"Make your own \u2605 CALISTHENICS WORKOUT SPLIT \u27a4 with exercises for each muscle group and tips on sets, reps, and training volume. 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