{"id":66403,"date":"2024-10-15T15:48:33","date_gmt":"2024-10-15T15:48:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66403"},"modified":"2024-12-27T19:56:37","modified_gmt":"2024-12-27T19:56:37","slug":"calisthenics-split","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/","title":{"rendered":"Calisthenics Split: Transform Your Fitness 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-split\/#What_is_the_Best_Calisthenics_Split\" >What is the Best Calisthenics Split?<\/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-split\/#5_Calisthenics_Workout_Splits\" >5 Calisthenics Workout Splits:<\/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-split\/#Effects_of_calisthenics_splits\" >Effects of calisthenics splits<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Whats_a_Good_Split_for_Calisthenics\" >What\u2019s a Good 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-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Calisthenics_Split_Sample_Plan\" >Calisthenics Split Sample Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#5-Day_Calisthenics_Split_Sample_Plan\" >5-Day Calisthenics Split Sample Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Progressing_Your_Calisthenics_Split_Routine\" >Progressing Your Calisthenics Split Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Should_I_Train_Full_Body_or_Split_Calisthenics\" >Should I Train Full Body or Split Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Is_Push-Pull-Legs_PPL_Split_Good_for_Calisthenics\" >Is Push-Pull-Legs (PPL) Split Good for Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Is_Calisthenics_3_Times_a_Week_Enough\" >Is Calisthenics 3 Times a Week Enough?<\/a><\/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-split\/#What_is_the_Best_Bodyweight_Split\" >What is the Best Bodyweight Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Safety_and_Injury_Prevention\" >Safety and Injury Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Other_Things_To_Consider_To_Get_The_Best_Results\" >Other Things To Consider To Get The Best Results<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Recovery_is_a_requirement_for_your_progress\" >Recovery is a requirement for your progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Focus_on_nutrition\" >Focus on nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Set_goals_and_track_progress\" >Set goals and track progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Join_communities\" >Join communities<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-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-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Can_you_get_ripped_with_calisthenics\" >Can you get ripped with calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Can_you_overdo_calisthenics\" >Can you overdo calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#Is_2_sets_enough_calisthenics\" >Is 2 sets enough calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you looking for a way to level up your fitness without fancy gym equipment?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\">Calisthenics<\/a> might be the answer you\u2019ve been looking for. This form of exercise uses only body weight for resistance, so it\u2019s doable for anyone at any fitness level.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get the power of functional movements that build strength, flexibility, endurance, and coordination. The ultimate calisthenics split is a customized workout schedule that hits different muscle groups, giving you a full-body workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re a beginner starting your fitness journey or an athlete looking for a new challenge, the calisthenics split will transform your body while keeping you engaged and motivated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, we\u2019re going to break down calisthenic splits. We\u2019ll learn what they are, how to get started, and some safety and prevention tips to get the most out of this workout without getting injured.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_Best_Calisthenics_Split\"><\/span><strong>What is the Best Calisthenics Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are 5 commonly used calisthenics splits, and neither is better because the best one for you will align with your goals and lifestyle.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5_Calisthenics_Workout_Splits\"><\/span><b>5 Calisthenics Workout Splits:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body Calisthenics Split:<\/b><span style=\"font-weight: 400;\"> targets all major muscle groups in a single workout session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Lower Split:<\/b><span style=\"font-weight: 400;\"> divides the body into upper and lower sections, each training on separate days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Pull Split:<\/b><span style=\"font-weight: 400;\"> focuses on pushing (chest, triceps) and pulling (back, biceps) movements on alternating days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Pull Legs Split:<\/b><span style=\"font-weight: 400;\"> similar to the Push Pull Split, but with an additional leg day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Part Split:<\/b><span style=\"font-weight: 400;\"> dedicates specific days to train individual muscle groups (chest day, back day, leg day, etc.)<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65716\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_1-1024x576.png\" alt=\"Calisthenics Split\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/Calisthenics_women_1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Effects_of_calisthenics_splits\"><\/span>Effects of calisthenics splits<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you do split training, you target specific muscle groups on particular days to focus on the muscle and achieve better recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, a typical <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">push-pull<\/a>-legs (PPL) split will dedicate:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One day to push exercises like push-ups and dips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Another day to pull exercises like pull-ups and rows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A final day to lower body movements like squats and lunges.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These splits can repeat twice a week with 1 to 2 rest days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do back-to-back workout days or schedule your rest days between workout days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in the 3 day calisthenics split, you could train on Monday, Wednesday, and Friday, with the rest days in between.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you get to choose the schedule and variation that is right for you (<\/span><a href=\"https:\/\/calisthenicsworldwide.com\/calisthenics\/calisthenics-split\/#:~:text=The%205%20core%20Calisthenics%20workout%20splits%20are:%20Full%20Body%20Calisthenics#:~:text=The%205%20core%20Calisthenics%20workout%20splits%20are:%20Full%20Body%20Calisthenics\"><span style=\"font-weight: 400;\">1.<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">This targeted approach ensures each muscle group receives enough attention and minimizes overtraining.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the many benefits of calisthenics splits is that it targets multiple muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can build strength, muscular endurance, and overall functionality by isolating these muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientific studies have shown that targeted muscle training leads to better hypertrophy (muscle growth) and strength gains compared to random full-body workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6950543\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, the split routine method helps your nervous system adapt to a higher workload over time. Regular calisthenics training improves your body\u2019s neuromuscular coordination, and you get more efficient and effective workouts (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39016252\/\"><span style=\"font-weight: 400;\">3.<\/span><\/a><span style=\"font-weight: 400;\">). So, you build muscle and overall body performance and capability.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-calories-burned\/\">Calisthenics Calories Burned: Your Ultimate Guide<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_a_Good_Split_for_Calisthenics\"><\/span><strong>What\u2019s a Good Split for Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting your calisthenics split routine doesn\u2019t have to be scary. First, warm up with dynamic stretches and light cardio to get your blood flowing and muscles ready. A 5-minute jog followed by arm circles, leg swings, and torso twists can do the trick.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, focus on basic split exercises. For beginners, you can try the 3-day calisthenics split targeting different muscle groups daily.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Split_Sample_Plan\"><\/span>Calisthenics Split Sample Plan<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here\u2019s a sample plan to get you started:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\"> &#8211; Push Day: Push-ups, dips, shoulder presses.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\"> &#8211; Pull Day: Pull-ups, inverted rows, bicep curls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\"> &#8211; Leg Day: Squats, lunges, calf raises.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want a more advanced routine, you can do a 5 day calisthenics workout split.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5-Day_Calisthenics_Split_Sample_Plan\"><\/span>5-Day Calisthenics Split Sample Plan<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here\u2019s one you can do:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\">: Push (chest, shoulders, triceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\">: Pull (back, biceps)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Legs (quads, hamstrings, calves)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4<\/b><span style=\"font-weight: 400;\">: Core and Cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5<\/b><span style=\"font-weight: 400;\">: Full Body or Skill Work<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This balanced approach targets all muscle groups and gives you enough recovery time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, keep in mind that consistency is vital. Be sure to maintain proper form to avoid injuries and get the most out of them. Start with lower sets and increase as you get more comfortable and stronger. Remember, progress is not perfection on the first day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our other article here if you want another <\/span><a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout\/\"><b>bodyweight workout plan<\/b><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressing_Your_Calisthenics_Split_Routine\"><\/span><strong>Progressing Your Calisthenics Split Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once you have the basics, you must progress to avoid plateaus. Gradually introduce more challenging exercises like handstand push-ups, muscle-ups, and pistol squats. These advanced movements will keep your workouts dynamic and your muscles constantly challenged.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another way to progress is by modifying your rep schemes and sets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, switch from 3 sets of 10 reps to 5 sets of 8 reps or try supersets and circuits to increase intensity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressive overload is critical; continually challenging your muscles with heavier loads, more reps, or more complex movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And, always make sure you listen to your body. If you feel stuck or plateaued, it\u2019s time to switch it up. Introduce new exercises, change your split days, or even take a rest week to allow your muscles to fully recover and come back stronger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-63013\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-1024x576.png\" alt=\"Calisthenics Split\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_15-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_I_Train_Full_Body_or_Split_Calisthenics\"><\/span><strong>Should I Train Full Body or Split Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Full body and split have benefits, but a split routine is often more effective for targeted muscle growth and recovery. Full-body workouts are suitable for beginners or those with limited time but can lead to overtraining if not appropriately managed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Split routines allow for focused and intense training on specific muscle groups and give you enough time to recover. This type of calisthenics is good for intermediate to advanced fitness enthusiasts who want to gain significant muscle hypertrophy and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when looking at a study completed in 2021, sixty-seven untrained subjects were randomized into one of two groups: split workout routine and full-body workout routine. Both groups performed 8 to 12 reps maximum per set, with 60 seconds of rest between sets. Researchers assessed maximal strength and muscle thickness after eight weeks of training.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The results:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Both training strategies are equally effective in enhancing muscular adaptation in untrained individuals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These findings are relevant to the early phase of resistance training (eight weeks) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/#:~:text=Split%20Workout%20Routine%20and%20Full-Body%20Workout%20Routine%20promoted%20similar%20gains\"><span style=\"font-weight: 400;\">4.<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Push-Pull-Legs_PPL_Split_Good_for_Calisthenics\"><\/span><strong>Is Push-Pull-Legs (PPL) Split Good for Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Push-Pull-Legs (PPL) split is excellent for calisthenics. It gives you a structured way to work on different muscle groups without overwhelming any part of your body. Each workout targets specific movements, so you get balanced muscle development and less chance of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Since PPL splits are simple and easy to follow, they suit beginners and advanced athletes. They also allow you to adjust the intensity and volume based on your fitness level and goals.<\/span><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">Benefits Of Calisthenics: How Weight-Free Exercising Can Help You Lose Weight<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_3_Times_a_Week_Enough\"><\/span><strong>Is Calisthenics 3 Times a Week Enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, performing calisthenics 3 times a week is effective, especially for beginners and those who just want to stay active without over-committing. This frequency allows for a balanced approach to building strength and endurance, giving the body enough time to recover and adapt.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also means each workout can be structured to target different muscle groups or skills so you have a comprehensive training routine without constant intense physical stress.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is vital. So, having a reasonable schedule helps build exercise habits and long-term fitness results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For intermediate to advanced levels, progressing to more challenging exercises or adding more sessions can enhance results.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, your primary focus should be quality over quantity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3 times a week schedule creates a good foundation for most fitness enthusiasts wanting to build and maintain strength through calisthenics.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_the_Best_Bodyweight_Split\"><\/span><strong>What is the Best Bodyweight Split?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your best bodyweight split will depend on your goals, schedule, and fitness level. When you know why you want to do bodyweight only, then you can plan around your reasonings.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do you not have access to gym equipment?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Or do you want to try something different?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Get clear on your \u201cWhy,\u201d and then decide how many days a week you would like to work out and where you will do it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A mix of push, pull, and leg exercises throughout the week is good for overall fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example of a good split is:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">4 Day Bodyweight Split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\">: Upper Body Push<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\">: Upper Body Pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Lower Body<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4<\/b><span style=\"font-weight: 400;\">: Core and Functional Movements<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This split hits all major muscle groups, benefiting your strength and endurance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more muscle gain results, check out our other article on the <\/span><b><a href=\"https:\/\/betterme.world\/articles\/best-workout-split-for-muscle-gain\/\">best workout split for muscle gain<\/a>.\u00a0<\/b><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Safety_and_Injury_Prevention\"><\/span><strong>Safety and Injury Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics splits are intense, so safety is essential.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always warm up before workouts to prepare your muscles and joints. Dynamic stretches, light cardio, and gradual progression into your exercises can prevent injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on proper form and technique over the number of reps. Using the correct form minimizes stress on your joints and maximizes muscle engagement. If you need help with your form, consider working with a coach or using online resources for guidance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listen to your body. If you feel pain (not to be confused with the normal discomfort of a challenging workout), stop exercising and consult a doctor. Rest and recovery are just as important as the workouts themselves.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61280\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/calisthenics-benefits-for-woman-1024x576.png\" alt=\"Calisthenics Split\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/calisthenics-benefits-for-woman.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/calisthenics-benefits-for-woman-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/calisthenics-benefits-for-woman.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/calisthenics-benefits-for-woman-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Other_Things_To_Consider_To_Get_The_Best_Results\"><\/span><strong>Other Things To Consider To Get The Best Results<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating a bodyweight training routine is more than just following a split; it\u2019s also about:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Variation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery<\/span><\/li>\n<\/ul>\n<p>Add progressive overload to your workouts to improve and avoid plateaus by:<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the number of reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding variations to the exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreasing rest time between sets<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Variety keeps you engaged and challenges your body in new ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you advance, consider adding exercises like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistol squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand push-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Also, adding aerobic workouts like running or cycling can improve cardiovascular endurance and complement the strength gains from your bodyweight routine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recovery_is_a_requirement_for_your_progress\"><\/span><b>Recovery is a requirement for your progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Ensure you give your body enough rest between intense sessions, and don\u2019t underestimate the importance of sleep in muscle repair and growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body sends you these signals, let it be a warning to prioritize your muscle recovery:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Irritability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decreased performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased heart rate or blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced appetite or loss of appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insomnia<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low motivation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle soreness (<\/span><a href=\"https:\/\/well.org\/fitness\/maximizing-muscle-recovery-proven-strategies\/#:~:text=Discover%20the%20best%20muscle%20recovery%20techniques%20to%20repair%20and%20restore\"><span style=\"font-weight: 400;\">5.<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_on_nutrition\"><\/span><b>Focus on nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fuel your body with a balanced diet with proteins, complex carbs, and healthy fats.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_goals_and_track_progress\"><\/span><b>Set goals and track progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This form of accountability helps with motivation and direction. Whether it\u2019s mastering a new exercise or improving on existing ones, having specific goals will be your benchmarks.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Join_communities\"><\/span><b>Join communities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Local or online, for support, accountability, and inspiration. These connections can bring new information, guidance, and shared experiences to your calisthenics practice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By focusing on these holistic elements, you can create a sustainable bodyweight training program that goes beyond the basics of a split routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60763\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-womens-weight-loss-1024x576.png\" alt=\"Calisthenics Split\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-womens-weight-loss.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-womens-weight-loss-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-womens-weight-loss.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/calisthenics-for-womens-weight-loss-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_calisthenics_enough\"><\/span><strong>Is 20 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 20 minutes of calisthenics can be enough, especially for high-intensity workouts. Focus on compound exercises that work multiple muscle groups to get the most out of your workout.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_ripped_with_calisthenics\"><\/span><strong>Can you get ripped with calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes! Calisthenics can help you build muscle and lose body fat to get ripped. Consistency, progressive overload, and proper nutrition are key.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_overdo_calisthenics\"><\/span><strong>Can you overdo calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, overtraining can lead to injuries and burnout. Schedule your rest days into your routine and listen to your body to avoid overtraining.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_sets_enough_calisthenics\"><\/span><strong>Is 2 sets enough calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For beginners, 2 sets per exercise can be a good start. But as you advance, increase the number of sets and reps to keep challenging your muscles.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Split\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is a great way to improve strength and muscle tone. But optimal fitness is more than just one form of exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adding cardiovascular and flexibility exercises and paying attention to nutrition creates a more holistic approach to long-term health and wellness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Comprehensive fitness improves physical endurance, mental toughness, and overall life quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, it\u2019s all about balance; you can have a sustainable fitness journey by combining these. Listen to your body and make conscious choices so your active lifestyle remains a source of energy, wellness, and fun.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you looking for a way to level up your fitness without fancy gym equipment?\u00a0 Calisthenics might be the answer you\u2019ve been looking for. This form of exercise uses only body weight for resistance, so it\u2019s doable for anyone at any fitness level. Get the power of functional movements that build strength, flexibility, endurance, and [&hellip;]<\/p>\n","protected":false},"author":79,"featured_media":66404,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,6],"tags":[],"coauthors":[237],"class_list":["post-66403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women","category-workouts"],"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 Split: Transform Your Fitness Routine - BetterMe<\/title>\n<meta name=\"description\" content=\"Achieve perfect \u2605 CALISTHENICS SPLIT \u27a4 with targeted routines. Enhance your flexibility, mobility, and strength for better workouts.\" \/>\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 Split: Transform Your Fitness Routine\" \/>\n<meta property=\"og:description\" content=\"Achieve perfect \u2605 CALISTHENICS SPLIT \u27a4 with targeted routines. Enhance your flexibility, mobility, and strength for better workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-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=\"2024-12-27T19:56:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16-1024x576.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=\"Brenda Peralta, CDE\" \/>\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=\"Brenda Peralta, CDE\" \/>\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-split\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/\"},\"author\":{\"name\":\"Brenda Peralta, CDE\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/baecaf709bbad253e00dbfd31827c19d\"},\"headline\":\"Calisthenics Split: Transform Your Fitness Routine\",\"dateModified\":\"2024-12-27T19:56:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/\"},\"wordCount\":2041,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you looking for a way to level up your fitness without fancy gym equipment?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><a href=\\\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\\\">Calisthenics<\/a> might be the answer you\u2019ve been looking for. This form of exercise uses only body weight for resistance, so it\u2019s doable for anyone at any fitness level.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Get the power of functional movements that build strength, flexibility, endurance, and coordination. The ultimate calisthenics split is a customized workout schedule that hits different muscle groups, giving you a full-body workout.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you\u2019re a beginner starting your fitness journey or an athlete looking for a new challenge, the calisthenics split will transform your body while keeping you engaged and motivated.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here, we\u2019re going to break down calisthenic splits. We\u2019ll learn what they are, how to get started, and some safety and prevention tips to get the most out of this workout without getting injured.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is the Best Calisthenics Split?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">There are 5 commonly used calisthenics splits, and neither is better because the best one for you will align with your goals and lifestyle.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>5 Calisthenics Workout Splits:<\/b><\/h3>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Full Body Calisthenics Split:<\/b><span style=\\\"font-weight: 400;\\\"> targets all major muscle groups in a single workout session.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Upper Lower Split:<\/b><span style=\\\"font-weight: 400;\\\"> divides the body into upper and lower sections, each training on separate days.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>P ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/\",\"name\":\"Calisthenics Split: Transform Your Fitness Routine - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16.png\",\"dateModified\":\"2024-12-27T19:56:37+00:00\",\"description\":\"Achieve perfect \u2605 CALISTHENICS SPLIT \u27a4 with targeted routines. 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Enhance your flexibility, mobility, and strength for better workouts.","og_url":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T19:56:37+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16-1024x576.png","type":"image\/png"}],"author":"Brenda Peralta, CDE","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Brenda Peralta, CDE","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/"},"author":{"name":"Brenda Peralta, CDE","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/baecaf709bbad253e00dbfd31827c19d"},"headline":"Calisthenics Split: Transform Your Fitness Routine","dateModified":"2024-12-27T19:56:37+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/"},"wordCount":2041,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16.png","articleSection":["Calisthenics","Calisthenics for women","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Are you looking for a way to level up your fitness without fancy gym equipment?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/what-does-calisthenics-do-to-your-body\/\">Calisthenics<\/a> might be the answer you\u2019ve been looking for. This form of exercise uses only body weight for resistance, so it\u2019s doable for anyone at any fitness level.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Get the power of functional movements that build strength, flexibility, endurance, and coordination. The ultimate calisthenics split is a customized workout schedule that hits different muscle groups, giving you a full-body workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you\u2019re a beginner starting your fitness journey or an athlete looking for a new challenge, the calisthenics split will transform your body while keeping you engaged and motivated.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here, we\u2019re going to break down calisthenic splits. We\u2019ll learn what they are, how to get started, and some safety and prevention tips to get the most out of this workout without getting injured.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is the Best Calisthenics Split?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">There are 5 commonly used calisthenics splits, and neither is better because the best one for you will align with your goals and lifestyle.<\/span>\r\n<h3 style=\"text-align: center;\"><b>5 Calisthenics Workout Splits:<\/b><\/h3>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full Body Calisthenics Split:<\/b><span style=\"font-weight: 400;\"> targets all major muscle groups in a single workout session.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper Lower Split:<\/b><span style=\"font-weight: 400;\"> divides the body into upper and lower sections, each training on separate days.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>P ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/","name":"Calisthenics Split: Transform Your Fitness Routine - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-split\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_16.png","dateModified":"2024-12-27T19:56:37+00:00","description":"Achieve perfect \u2605 CALISTHENICS SPLIT \u27a4 with targeted routines. 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