{"id":67371,"date":"2024-11-07T08:57:21","date_gmt":"2024-11-07T08:57:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67371"},"modified":"2024-12-27T19:38:30","modified_gmt":"2024-12-27T19:38:30","slug":"6-day-calisthenics-routine","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/","title":{"rendered":"6 Day Calisthenics Routine? Is This Workout Program Safe For You?"},"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\/6-day-calisthenics-routine\/#What_Is_A_6_Day_Calisthenics_Routine\" >What Is A 6 Day Calisthenics Routine?<\/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\/6-day-calisthenics-routine\/#Option_1_%E2%80%93_Full_Body_Workouts\" >Option 1 &#8211; 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\/6-day-calisthenics-routine\/#Option_2_%E2%80%93_A_6-Day_Split_Routine\" >Option 2 &#8211; A 6-Day Split Routine<\/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\/6-day-calisthenics-routine\/#How_Many_Times_A_Week_Should_You_Do_Calisthenics\" >How Many Times A Week Should You Do Calisthenics?<\/a><\/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\/6-day-calisthenics-routine\/#Can_You_Do_Calisthenics_6_Days_A_Week\" >Can You Do Calisthenics 6 Days A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Can_I_Build_Muscle_Working_Out_6_Days_A_Week\" >Can I Build Muscle Working Out 6 Days A Week?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Do_A_Split_Routine_Rather_Than_Full_Body_Workouts\" >Do A Split Routine Rather Than Full Body Workouts<\/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\/6-day-calisthenics-routine\/#Incorporate_Active_Recovery_On_One_Of_The_6_Days\" >Incorporate Active Recovery On One Of The 6 Days<\/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\/6-day-calisthenics-routine\/#On_The_7th_Day_Rest_Fully\" >On The 7th Day, Rest Fully<\/a><\/li><\/ul><\/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\/6-day-calisthenics-routine\/#What_Is_A_Good_6-Day_Workout_Routine\" >What Is A Good 6-Day Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Day_1_%E2%80%93_Upper_Body_Push_Exercises\" >Day 1 &#8211; Upper Body Push Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Day_2_%E2%80%93_LegsLower_Body\" >Day 2 &#8211; Legs\/Lower Body<\/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\/6-day-calisthenics-routine\/#Day_3_%E2%80%93_Active_Rest\" >Day 3 &#8211; Active Rest<\/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\/6-day-calisthenics-routine\/#Day_4_%E2%80%93_Upper_Body_Pull_Exercises\" >Day 4 &#8211; Upper Body Pull Exercises<\/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\/6-day-calisthenics-routine\/#Day_5_%E2%80%93_CoreAbs\" >Day 5 &#8211; Core\/Abs<\/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\/6-day-calisthenics-routine\/#Day_6_%E2%80%93_Leg_Dominant_Cardio_Active_Rest\" >Day 6 &#8211; Leg Dominant Cardio &amp; Active Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Can_I_Get_Fit_with_Just_Calisthenics_Everyday\" >Can I Get Fit with Just Calisthenics Everyday?<\/a><\/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\/6-day-calisthenics-routine\/#Is_30_Minutes_Of_Calisthenics_Enough\" >Is 30 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-19\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#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-20\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Can_I_Do_Core_6_Days_A_Week\" >Can I Do Core 6 Days A Week?<\/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\/6-day-calisthenics-routine\/#Is_6_Days_A_Week_Workout_Too_Much_For_Beginners\" >Is 6 Days A Week Workout Too Much For Beginners?<\/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\/6-day-calisthenics-routine\/#Can_I_Do_Full_Body_Workout_6_Days_A_Week\" >Can I Do Full Body Workout 6 Days A Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#Is_Overtraining_Syndrome_Real\" >Is Overtraining Syndrome Real?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Is a 6 day calisthenic routine the best option for you? When looking to build muscle or shed excess fat and weight, one of the first steps that one has to look into is how many days a week one should exercise. While some may work out 2 or even 3 days a week, some prefer pushing themselves and exercising up to 6 days a week.<\/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=6_Day_Calisthenics_Routine\" 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;\">But is a 6 day calisthenics routine for beginners the best option? Read on to learn more about this routine, what it requires, if it can help with weight loss, and if it\u2019s healthy for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_6_Day_Calisthenics_Routine\"><\/span><b>What Is A 6 Day Calisthenics Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name suggests, this <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\">calisthenics<\/a> routine requires you to exercise 6 days a week, leaving you with just one full day of rest. You can structure a\u00a0 6 day calisthenics routine for weight loss or muscle growth in one of two ways:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Option_1_%E2%80%93_Full_Body_Workouts\"><\/span><strong>Option 1 &#8211; Full Body Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you can assume from the name, such a routine would require you to exercise all the major muscle groups in your body in one session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For all 6 days of the week you work out, you will target your upper body, core, and lower body (legs) in every session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Such a routine would require you to engage in compound exercises (aka multiple-joint exercises) targeting multiple muscle groups simultaneously (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=6_Day_Calisthenics_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66178\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1024x576.png\" alt=\"6 Day Calisthenics Routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/28-day-calisthenics-workout-challenge-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Option_2_%E2%80%93_A_6-Day_Split_Routine\"><\/span><strong>Option 2 &#8211; A 6-Day Split Routine<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Unlike a full-body routine, split routines or split training is an exercise program that works out different muscle groups on various days of the week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">An example of a split routine would be:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 1 &#8211; upper body push exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 2 &#8211; core and cardio<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 3 &#8211; upper body pull exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Day 4 &#8211; lower body workout.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is important to note that split routines use isolation\/single-joint exercises, which simply mean exercises that use just one muscle or muscle group at a time (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Compared to traditional weight training, this isolation is typically more challenging with calisthenics exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How you structure your 6 day calisthenics workout plan depends on which options work best for you and your lifestyle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_A_Week_Should_You_Do_Calisthenics\"><\/span><b>How Many Times A Week Should You Do Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Because <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">calisthenics<\/a> exercises only require your body weight to complete, some may assume that you can do such workouts every day of the week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This idea could not be further from the truth. According to the <\/span><i><span style=\"font-weight: 400;\">CDC <\/span><\/i><span style=\"font-weight: 400;\">and the <\/span><i><span style=\"font-weight: 400;\">NHS,<\/span><\/i><span style=\"font-weight: 400;\"> adults need physical activity up to 5 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are doing light-intensity exercise, say a quick 30-minute walk, doing this all 7 days of the week will likely not cause any harm to your body and muscles. However, if you are doing intense muscle-targeted workouts like calisthenics, HIIT, etc., or even intense cardio like running, doing this every day can lead to overtraining &#8211; a condition that affects both your physical and mental health as well as your athletic prowess (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/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=6_Day_Calisthenics_Routine\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Overtraining can result in symptoms such as chronic fatigue, decreased performance, and increased risk of injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The CDC recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities 2 or more days a week. Similarly, the NHS advises spreading exercise evenly over 4 to 5 days a week to ensure adequate recovery and prevent overuse injuries. Balancing intense workouts with proper rest and recovery is crucial for maintaining overall health and optimizing fitness gains (<\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Calisthenics_6_Days_A_Week\"><\/span><b>Can You Do Calisthenics 6 Days A Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can &#8211; but it\u2019s generally not advisable, especially if you are a beginner. Researchers advise humans to have 1 to 2 days of rest within a week to allow their muscles to repair and recover from the strain caused by exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While we see 24 to 48 hours as the standard, it is essential to note that according to an older comparative study published in <\/span><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\">, scientists pointed out that the younger group of study participants performed better at their training sessions after 72 hours (3 days) of rest (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12741861\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). This 3-day rest period indicates that younger athletes must take longer duration rest days when performing heavier lifts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on the information we found, there may be better options than a 6 day calisthenics routine for most exercisers.\u00a0 Such a program is best left to those with advanced experience with the gym and exercise as a whole.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a beginner, it\u2019s best to aim for a <\/span><a href=\"https:\/\/betterme.world\/articles\/simple-calisthenics-routine\/\"><b>simple calisthenics routine<\/b><\/a><span style=\"font-weight: 400;\"> that only requires you to exercise 3 to 5 days a week and no more.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-vs-weights\/\">Calisthenics Vs Weights: Which Road Should You Go Down?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Build_Muscle_Working_Out_6_Days_A_Week\"><\/span><b>Can I Build Muscle Working Out 6 Days A Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can &#8211; but such a routine also puts you at a high risk of overtraining. If you still want to exercise for these many days per week, here are some things you can do to reduce the risk of overexercising.<\/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=6_Day_Calisthenics_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-62420\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_6-1024x576.png\" alt=\"6 Day Calisthenics Routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_6.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_6-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_6.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Calisthenics_women_6-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_A_Split_Routine_Rather_Than_Full_Body_Workouts\"><\/span><strong>Do A Split Routine Rather Than Full Body Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As explained above, split routines only require you to work specific muscles on particular days rather than target all major muscles in a single training session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do split routines, you allow your muscles to take a break between one training session and the next, allowing them time to recover and repair themselves &#8211; which then allows you to perform well during the next training session.<\/span><\/p>\n<p><b>Please Note<\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are worried that splitting your routine like this may affect your gains, research has shown that split and full-body workouts offer the same results in muscle hypertrophy and strength (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379724552_Efficacy_of_Split_Versus_Full-Body_Resistance_Training_on_Strength_and_Muscle_Growth_A_Systematic_Review_With_Meta-Analysis\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As long as you train as intensely during your split calisthenics routine as you would your full body one, the desired results will likely still show.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out what muscle groups to workout together by considering common pairings such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest and triceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back and biceps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs and shoulders.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These combinations allow for efficient recovery and balanced muscle development, maximizing your workout effectiveness (<\/span><a href=\"https:\/\/health.usnews.com\/wellness\/fitness\/articles\/what-muscle-groups-to-work-out-together\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Active_Recovery_On_One_Of_The_6_Days\"><\/span><strong>Incorporate Active Recovery On One Of The 6 Days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Just because the program says \u20186 days calisthenics routine\u2019 doesn\u2019t mean you have to do calisthenics all 6 days of the week. To further reduce the risk of overexercising your muscles, you should pick one day (or even 2) of the 6 days where you do low-intensity exercises, which give you a break from the more intense workouts of the other days. Some simple active recovery exercises you can add to your 6 day calisthenics routine at home include yoga, walking, swimming, hiking, or even cycling.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"On_The_7th_Day_Rest_Fully\"><\/span><strong>On The 7th Day, Rest Fully<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Be a couch potato and binge your favorite shows or read. You can even stay in bed and just let the day go by. Active rest is excellent, but passive rest is another great option, allowing your body and muscles to rest as much as possible.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/quick-calisthenics-workout\/\">Quick Calisthenics Workout for Beginners (Exercise Steps and FAQ Included)<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_6-Day_Workout_Routine\"><\/span><b>What Is A Good 6-Day Workout Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you still feel like a 6 day <a href=\"https:\/\/betterme.world\/articles\/calisthenics-split\/\">calisthenic routine<\/a> would work best for you, here is a sample routine you can do from home.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_%E2%80%93_Upper_Body_Push_Exercises\"><\/span><strong>Day 1 &#8211; Upper Body Push Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band bench press: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep Dips: 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standard or knee push-ups: 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow planks: 3 sets of 30-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climbers: 3 sets of 20-30 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_%E2%80%93_LegsLower_Body\"><\/span><strong>Day 2 &#8211; Legs\/Lower Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump Squats: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian splits: 3 sets of 8-10 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridge: 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forward and Reverse lunges: 3 sets of 10-12 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats: 3 sets of 15-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curtsy lunges: 3 sets of 10-12 reps per leg<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Calisthenics_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61277\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/easy-calisthenics-workout-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/easy-calisthenics-workout.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/easy-calisthenics-workout-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/easy-calisthenics-workout.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/easy-calisthenics-workout-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_%E2%80%93_Active_Rest\"><\/span><strong>Day 3 &#8211; Active Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 to 45-minute yoga session<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_%E2%80%93_Upper_Body_Pull_Exercises\"><\/span><strong>Day 4 &#8211; Upper Body Pull Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traditional pull-ups: 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Towel or banded rows: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-ups: 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banded lat pull-downs: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep curls: 3 sets of 10-15 reps<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_%E2%80%93_CoreAbs\"><\/span><strong>Day 5 &#8211; Core\/Abs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg raises: 3 sets of 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse crunches: 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Planks: 3 sets of 30-60 seconds per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Planks: 3 sets of 30-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V-hold: 3 sets of 20-30 seconds<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_%E2%80%93_Leg_Dominant_Cardio_Active_Rest\"><\/span><strong>Day 6 &#8211; Leg Dominant Cardio &amp; Active Rest<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try hiking, walking, running, or swimming for 30 to 45 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 20 to 30 minutes of yoga or tai chi<\/span><\/li>\n<\/ul>\n<p><strong>Points to Note<\/strong><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For any exercise listed, try doing 3 sets per exercise for 8 to 12 reps per workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold plank positions for 30 seconds up to 2 minutes and no more. Focus on form rather than time. Breathe in through your stomach and out through your chest. With every breath out, try to squeeze your stomach even further.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For a longer routine, check out our <\/span><a href=\"https:\/\/betterme.world\/articles\/30-day-calisthenics-workout-plan\/\"><b>30 day calisthenics workout plan<\/b><\/a><span style=\"font-weight: 400;\"> article for more details.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Get_Fit_with_Just_Calisthenics_Everyday\"><\/span><b>Can I Get Fit with Just Calisthenics Everyday?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can achieve your fitness goals by doing <a href=\"https:\/\/betterme.world\/articles\/calisthenics-calories-burned\/\">calisthenics<\/a> if paired with a nutritious diet. Research over the years has continuously proven that calisthenics can help muscle gain, strength, and weight and fat loss (<\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s13102-022-00481-7\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8372753\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/379724552_Efficacy_of_Split_Versus_Full-Body_Resistance_Training_on_Strength_and_Muscle_Growth_A_Systematic_Review_With_Meta-Analysis\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.journalofsports.com\/pdf\/2020\/vol5issue1\/PartA\/4-2-118-976.pdf\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as previously mentioned, you should not do calisthenics workouts daily. Give yourself at least 24 to 48 hours of uninterrupted rest each week.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <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=6_Day_Calisthenics_Routine\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_30_Minutes_Of_Calisthenics_Enough\"><\/span><b>Is 30 Minutes Of Calisthenics Enough?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is. Adult physical activity guidelines have always stated that the least required amount of exercise per week should be around 150 minutes (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.nhs.uk\/live-well\/exercise\/physical-activity-guidelines-for-adults-aged-19-to-64\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; which goes to show that just half an hour of exercise 5 days a week, done consistently, can give you the desired results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, 30 minutes of exercise is only part of it. Recent research has also shown that up to 10 minutes of exercise a day is as effective as workouts that take 30 minutes or longer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6536904\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). So, do not feel bad if you only have 30 minutes or less to do your workouts. Consistency and intensity will pay off in the end.<\/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=6_Day_Calisthenics_Routine\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61478\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/What-Does-Calisthenics-Do-To-Your-Body-1024x576.png\" alt=\"6 Day Calisthenics Routine\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/What-Does-Calisthenics-Do-To-Your-Body.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/What-Does-Calisthenics-Do-To-Your-Body-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/What-Does-Calisthenics-Do-To-Your-Body.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/What-Does-Calisthenics-Do-To-Your-Body-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=\"Can_I_Do_Core_6_Days_A_Week\"><\/span><strong>Can I Do Core 6 Days A Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, you should not work your core directly every day. As mentioned above, exercising your muscles daily without a break could lead to overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that we indirectly work our core muscles when doing other kinds of exercises, be it lower or upper-body workouts. So you don\u2019t always have to do targeted ab workouts each day. Just one or two days of core-specific exercises is enough.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_6_Days_A_Week_Workout_Too_Much_For_Beginners\"><\/span><strong>Is 6 Days A Week Workout Too Much For Beginners?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. Like everything new, you need to pace yourself for the best results. Even among advanced exercisers, only a tiny percentage can manage a 6-day-a-week routine. To avoid burnout or overtraining, stick to a 3- to 4-day routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_Do_Full_Body_Workout_6_Days_A_Week\"><\/span><strong>Can I Do Full Body Workout 6 Days A Week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">As mentioned above, yes, you can. However, we do not recommend it since it doesn\u2019t give your muscles ample time to rest, which can lead to overexercising the muscles in question. If you are going with this route, switch up the intensity throughout the 6 days to allow for some lower-intensity workout days.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Overtraining_Syndrome_Real\"><\/span><strong>Is Overtraining Syndrome Real?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Overtraining (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3435910\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">) is very real, and some of the symptoms you may experience include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Excessive muscle pain and stiffness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mood changes like increased irritability, agitation, or restlessness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced immunity thus you find yourself falling sick often<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anxiety and depression<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduced athletic performance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Insomnia and other sleep problems<\/span><\/li>\n<\/ol>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Day_Calisthenics_Routine\" 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-men-squats.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;\">There is no problem with wanting to give your all in a workout routine and being determined to reach your goals. However, intense routines like a 6 day calisthenics routine are not the best or safest options for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a beginner, we suggest you refrain from using this plan but look for something simpler &#8211; 3 to 5 days are enough. Intermediate and advanced exercisers should exercise caution when attempting this routine. Having more experience doesn\u2019t necessarily mean you cannot experience the risks of too much exercise. Many professional athletes and advanced exercisers have experienced overtraining syndrome.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is a 6 day calisthenic routine the best option for you? When looking to build muscle or shed excess fat and weight, one of the first steps that one has to look into is how many days a week one should exercise. While some may work out 2 or even 3 days a week, some [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":67372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,6],"tags":[],"coauthors":[109,246],"class_list":["post-67371","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>6 Day Calisthenics Routine? Is This Workout Program Safe For You? - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you curious about \u2605 6 DAY CALISTHENICS ROUTINE \u27a4? Check out this article to learn how calisthenics can improve your body and if such a routine is safe for you\" \/>\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=\"6 Day Calisthenics Routine? Is This Workout Program Safe For You?\" \/>\n<meta property=\"og:description\" content=\"Are you curious about \u2605 6 DAY CALISTHENICS ROUTINE \u27a4? Check out this article to learn how calisthenics can improve your body and if such a routine is safe for you\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/\" \/>\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=\"2024-12-27T19:38:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine-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=\"\u0421. Kamau, 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=\"\u0421. Kamau, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"6 Day Calisthenics Routine? Is This Workout Program Safe For You?\",\"dateModified\":\"2024-12-27T19:38:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/\"},\"wordCount\":1847,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Is a 6 day calisthenic routine the best option for you? When looking to build muscle or shed excess fat and weight, one of the first steps that one has to look into is how many days a week one should exercise. While some may work out 2 or even 3 days a week, some prefer pushing themselves and exercising up to 6 days a week.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But is a 6 day calisthenics routine for beginners the best option? Read on to learn more about this routine, what it requires, if it can help with weight loss, and if it\u2019s healthy for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A 6 Day Calisthenics Routine?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name suggests, this <a href=\\\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\\\">calisthenics<\/a> routine requires you to exercise 6 days a week, leaving you with just one full day of rest. You can structure a\u00a0 6 day calisthenics routine for weight loss or muscle growth in one of two ways:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">\\r\\n<h3><strong>Option 1 - Full Body Workouts<\/strong><\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">As you can assume from the name, such a routine would require you to exercise all the major muscle groups in your body in one session.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For all 6 days of the week you work out, you will target your upper body, core, and lower body (legs) in every session.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Such a routine would require you to engage in compound exercises (aka multiple-joint exercises) targeting multiple muscle groups simultaneously (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/\",\"name\":\"6 Day Calisthenics Routine? 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Kamau, Carter Lee, CPT, S&amp;C coach","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"6 Day Calisthenics Routine? Is This Workout Program Safe For You?","dateModified":"2024-12-27T19:38:30+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/"},"wordCount":1847,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/6-day-calisthenics-routine.png","articleSection":["Calisthenics","Calisthenics for women","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Is a 6 day calisthenic routine the best option for you? When looking to build muscle or shed excess fat and weight, one of the first steps that one has to look into is how many days a week one should exercise. While some may work out 2 or even 3 days a week, some prefer pushing themselves and exercising up to 6 days a week.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But is a 6 day calisthenics routine for beginners the best option? Read on to learn more about this routine, what it requires, if it can help with weight loss, and if it\u2019s healthy for you.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A 6 Day Calisthenics Routine?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As the name suggests, this <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\">calisthenics<\/a> routine requires you to exercise 6 days a week, leaving you with just one full day of rest. You can structure a\u00a0 6 day calisthenics routine for weight loss or muscle growth in one of two ways:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">\r\n<h3><strong>Option 1 - Full Body Workouts<\/strong><\/h3>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">As you can assume from the name, such a routine would require you to exercise all the major muscle groups in your body in one session.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For all 6 days of the week you work out, you will target your upper body, core, and lower body (legs) in every session.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Such a routine would require you to engage in compound exercises (aka multiple-joint exercises) targeting multiple muscle groups simultaneously (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2009\/03000\/progression_models_in_resistance_training_for.26.aspx\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/bmcsportsscimedrehabil.biomedcentral.com\/articles\/10.1186\/s ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/","url":"https:\/\/dev.betterme.world\/articles\/6-day-calisthenics-routine\/","name":"6 Day Calisthenics Routine? 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