how to make your own calisthenics routine step by step guide

How To Make Your Own Calisthenics Routine (The Ultimate Step By Step Guide)

Man, this sucks really bad…

This has been the sixth month without any serious progress and I was feeling terrible.

No matter what techniques, tricks and tips I tried nothing was working…

All my homemade calisthenics routines were absolute garbage and weren’t giving me any results. 

How I was feeling..

Yep, the good old Mr. Google and his buddy Youtube couldn’t help me either. But even so, I was super naive and keep wasting hours and hours on unproductive workouts until I finally reached my breaking point…

Do you know that moment when you just can’t take something and say “Enough! I’ve had enough! Shut up or I’m going to get up and kick your ass!”?

My situation was the same but instead an annoying friend or bully it involved kicking a rock which almost broke one of my fingers.

But instead of turning to the internet for information this time I asked my closest friends for help and they recommended me this calisthenics course that changed my life.

After buying and following this calisthenics routine for a couple of weeks I was again getting results, increasing my strength and growing bigger.

And that’s when I understood my mistake…

My biggest problem isn’t hard work. 

It was the knowledge behind it. No matter how hard you try to do something you will fail miserably if you don’t have the experience or the right knowledge on how to do it properly.

By investing in this calisthenics routine I bought knowledge and experience from people who have already done what I was hoping to do. 

Because of my new information, I managed to achieve amazing results in a very short amount of time.

Here’s exactly how I did it…

Hi there my name is Bozhidar, and it this Guide I will share with you all the things I have learned throughout the years of practicing calisthenics.

By then end of this article, you will have everything you need in order to understand how to make your own calisthenics routine that works. 

That’s why I highly recommend you read all 5 steps and take action!

Here’s a sneak peek of what you are going to do:

  • Step 1 – Evaluate Carefully Your Options
  • Step 2 – Choose Your Weekly Schedule
  • Step 3 – Choose Your Calisthenics Equipment
  • Step 4 – Create Your Workouts
  • Step 5 – Fill in all the details
  • And many different tips, tricks, and techniques along the way.

So without wasting any more time, get a pen and piece of paper, sit comfortably and prepare to enter the realm of calisthenics…

Here we go!

How To Make Your Own Calisthenics Routine (Step By Step Guide)

The whole guide it’s made out of 5 different steps. 

Please start with step 1 and don’t skip any steps until you reach the end. 

Also, it’s best for you to actually do all the things I’ll talk about rather than just reading them because reading won’t get you anywhere. 

If you want results you have to do something more than acquiring information.

With that being said let’s begin with the first step…

Step 1 – Evaluate Your Options Carefully 

I’m going to start with a step I completely ignored back when I was just starting out.

So please don’t be like me and keep reading.

If I had evaluated all my options carefully back then I wouldn’t have to waste half a year of my life doing worthless calisthenics routines and programs.

Yes, it sucks to admit that but the past is the past and I can’t change it. All I can do is learn from it and move forward.

That’s why I highly recommend you think carefully about what you’re going to learn next.

What are your options when it comes to calisthenics routines?

With routines you have 2 main options:

  1. Option 1 – Create the routine yourself (like I’m teaching in this guide)
  2. Option 2 – Buy an already done routine from a professional

Even if you still could get results with both options (I wasn’t going to take the time to write this post if I didn’t believe that) I still would recommend you to invest in a nice calisthenics routine instead of creating it.

Why?

Because I tried many times to create my own and it didn’t work. And even if you follow all the steps from this guide I still couldn’t guarantee if it would work for you or not.

Yes, you have a 100 times better chance than me but still, it would be a lot easier and faster to invest in a pre-made program and call it a day.

But let’s get more in-depth and learn which one of these 2 options is going to be the best fit for you…

Option 1 – Do It Yourself

If you have the time, aren’t afraid of wasting energy and don’t want to spend a dime about learning stuff then this option might be exactly what you are looking for.

Here are the main advantages and disadvantages of this option:

Pros:

It’s free – When you do something yourself it’s most likely going to be free. That’s really important if you are broke or have a very limited budget. For example, it took me about a week to collect the money when I bought my first online program. If on the other hand you already have a lot of cash lying around you shouldn’t have any problems with that.

It can be customized – Because you are the person who made it you can change it. You have the complete control to choose all the exercises you like, which days to train and which not and do only things you are comfortable with. If you hate doing certain exercises you have the option to not do them (which I don’t recommend) but still – you are the boss and can do whatever you like.

It’s easier if you have already got some knowledge and experience – If you are not a complete beginner and have many months and even years of experience and knowledge behind your back you won’t have any trouble with building a calisthenics routine that could potentially work. Sadly I can’t say the same for many of the people who are just starting out…

Cons:

There is a very high chance it won’t work – Even if you don’t like hearing this it’s the hard truth. Almost every time you try something on your own (without any help) you will most likely fail. Imagine trying to bake an amazing cake without following any recipe and mixing random ingredients. Is it going to end up a delicious and good looking cake? I highly doubt it.

You lack the experience and knowledge – It’s really difficult to create something you know nothing about. I remember how hard it was for me the first time I tried to create my own calisthenics routine. Everything was very confusing and I was using conflicting information from many different places. If I have to do it now it’s going to be 100 times easier because I already have got both the experience and the knowledge.

You don’t know what are you doing – Even if most people won’t admit it because it’s going to hurt their ego that’s the hard truth. In many cases, we do things we know nothing about and acting like we don’t have any problems. And that’s one of the most reasons why most of us fail. It’s always better to have a professional do it.

It takes time and effort – No matter if you are building a calisthenics routine or a home gym it’s going to take a lot of time and effort. But in both options, you have a choice: If you have the money you will pay someone else to do it (who is already done it) and if you have the time you will do it yourself. Choose wisely!

You learn from trial and error – The main problem with DIY calisthenics routines is the fact that you can’t know if it’s going to work unless you try it. And if it doesn’t you have to take a step back, find the main issue, fix it and try again. If it still doesn’t work you would have to repeat all these steps until you have created a working bodyweight program. And trust me this is not the smartest way to do it.

Option 2 – Invest in A Pre-Made Calisthenics Program

If you have the money and don’t want to waste any time on failure and doubts this is probably the right option for you. 

Don’t worry I’m going to share with you exactly which programs I used that got me the results I talked about earlier.

But before I do that let’s take a look at the cons and pros of this option and if it’s something you would want…

Pros:

Everything is tested and used by hundreds of people – The beauty about most calisthenics programs you could buy is that they are not new and have been tested and improved by the feedback from hundreds and thousands of people who have used them before. That makes this option very safe and almost guarantees your success.

It’s created by somebody who has the knowledge and experience – Who would you trust better: a doctor or some random guy from the street when you are sick? The answer is obvious and always the guy with the experience will win. That’s exactly why it’s going to be a lot easier for you to see results from following the advice of a successful person. After all, you are buying from somebody who has already done it.

It saves you a lot of time, effort and money – Once you buy a program you usually get weeks and months of different workouts, exercises, and routines to follow. Everything is done for you and you don’t need to think about anything else. No more worries, wasting time and doing the trial and error method. With pre-made routines, you simply follow all the steps and get the results.

You don’t have to worry about progress – If you are training properly eventually you will become bigger and stronger. And the biggest problem people have when this happens is that they stop getting results. With good pre-made calisthenics programs, this isn’t going to be an issue because everything is designed in such a way that the workouts progressively get harder and harder at the same pace as you become stronger. That way you are always going to push yourself and keep getting results.

It’s beginner-friendly – One of the best reasons why I recommend already done programs is the fact that they are mainly designed for beginners or people with little to no experience. That was exactly my case when I bought my first program. So if you are in such a position you will probably benefit a lot from this option.

Cons:

It cost money – Yes, this is the biggest drawback when it comes to online courses and programs – they are not free. If you are completely broke or have only $20 available I don’t believe this option is for you but if you have a nice income or a lot of savings then investing in a solid bodyweight program is one of the smartest things you can do.

May not be the best option for super-advanced athletes – If you are somebody with a ton of experience behind your back you probably won’t need a program unless it’s an advanced one. The problem with online programs is that most of them are focused on beginners or intermediates who want to get results and don’t have the years of experience behind their back.

I would prefer to buy a calisthenics program. What do you recommend?

Very smart choice!

Depending on your main goal there are 2 programs I highly recommend you get:

  1. A calisthenics program designed to help you build muscle, size, and strength
  2. A bodyweight program designed to help you lose weight and burn fat

I have personally bought and tried both of them and I’m happy to tell that they do work and deliver what they promise.

Here are the programs I’m talking about…

What is the best calisthenics program to build muscle, strength, and size?

The program I recommend you get is called Bar Brothers The System.

It’s designed by two worldwide athletes with millions of followers called Lazar and Dusan.

Lazar and Dusan

The reason why I like this program so much is the fact that this is the first program I bought after I had reached a plateau with my training and wasn’t seeing any real changes in months.

After following it strictly (and fixing my eating) I finally started getting results and my new and improved body shape slowly but steadily started to take form.

A lot after using this program

Sure it wasn’t fast or easy but my efforts were finally bringing me results and that was the most important part.

But this is only a small fraction from my whole journey.

If you want to learn way more about Bar Brothers The System and how it changed my life click here to read my entire program review <<.

Sneak peek

Inside you will find way more details, pictures and the special discounted price I found which is still working.

So go and check it out.

What is the best calisthenics program to burn fat and get lean?

If you are reading this article because you have a lot of fat you want to get rid of you are in the right place.

Even if you could still burn fat doing conventional cardio [1] it isn’t the most pleasant, fast or enjoyable thing to do…

That’s why I would love to recommend to check out the second bodyweight program called Anabolic Running 2.0.

Even if it’s called “Running” it doesn’t have anything to do with the slow annoying jogging me and many people hate doing. 

Instead of that, this program is entirely focused on High-Intensity Interval Training or also called HIIT

HIIT is focused on short, more intense workouts that are proven to burn the same and even more fat than the traditional cardio [2] if you are consistent.

But the main beauty of the Anabolic Running workouts is the fact that they don’t require any equipment and takes 2/3 times less time. (roughly about 10-15 minutes)

So with the same effort, you are going to do more work and burn more fat fast.

How cool is that?

If you like what you hear and want to learn more about Anabolic Running 2.0 click here and read my honest review <<.

Really, go check it out!

I’ve personally done these HIIT workouts from this program many times and they work wonders.

Yes, they will make you sweat a lot but what do you want more?

10 minutes of sweat and heavy breathing or ripped six-pack abs?

If the answer is the abs click the link above and check it out. You can learn a lot from my story.

With all that being said it’s time to continue to the next step which is something you don’t want to miss…

Step 2 – Choose Your Weekly Schedule

If you still want to make your own calisthenics routine you must begin with the weekly schedule.

In order to do so, you will have to answer all those questions…

  • Which days would you want to train?
  • How many days do you want to train?
  • How will your workouts be structured?
  • Will there be 1 or 2 rest days?
  • What workouts do you want to do?

It sounds overwhelming, doesn’t it?

Don’t worry you won’t need to answer anything because I’ve already done that for you.

Here are 2 different example weekly schedules I have prepared for you depending on your main goal.

Feel free to use them and change things up to your own liking.

How to structure your calisthenics routine if you want to build strength and muscle

If your goal is strength and muscle you won’t need to do a lot of cardio. 

Follow this routine if you like:

  • Day 1: Strength Training 
  • Day 2: Strength Training 
  • Day 3: Strength Training 
  • Day 4: Strength Training 
  • Day 5: Strength Training 
  • Day 6: Cardio Activity 
  • Day 7: Rest 

How to structure your calisthenics routine if you want to lose weight

If your main goal is to get lean then this weekly schedule might be exactly what you need:

  • Day 1: Cardio + Abs 
  • Day 2: Strength Training 
  • Day 3: Cardio + Abs 
  • Day 4: Strength Training 
  • Day 5: Cardio + Abs 
  • Day 6: Strength Training 
  • Day 7: Rest 

Please Note:

Both examples above are weekly training schedules I have personally used but they are structured in such a way that I can get the maximum benefits from everything.

They are only examples so edit them as you like.

If you find that 1 rest day is too little time for you, increase it to 2 days.

You could combine both days together (the weekend) or separate them with 2 or 3 days in between.

After you have created your ideal monthly schedule write it down on a piece of paper or a notepad file and continue to step number 3.

Step 3 – Choose Your Calisthenics Equipment

The next thing you have to do along your personal calisthenics routine journey is to have access to this very important equipment.

Yes, I’m sorry to tell you this but you won’t get far if you don’t have access to the following 3 things…

What calisthenics equipment are you going to need?

For every solid bodyweight routine you are going to need to have access to those 3 vital things:

  1. Some type of a pull-up bar
  2. Some type of dip station
  3. Some type of extra resistance

Let’s see why they are so important and how to get them if you currently don’t have access…

1. A pull-up bar

Having some sort of a pull-up bar is essential if you want to build a lot of strength in your upper body

With the help of this equipment, you could build a lot of grip strength, wide back, round shoulders, and well-developed chest and arms.

You can also train your abs, do explosive training and master many of the advanced calisthenics moves you see on Youtube. 

That’s why you must have access to some type of a pull-up bar somewhere in your local area. 

Me doing some pull ups in a public pull-up bar

If you have such a thing available consider yourself lucky because you won’t have to spend a dime. 

If you don’t have access to a pull-up bar there are still some cheap alternatives you can do.

Let’s check what are your options…

Buy a Home Gym Pull-up bar

Investing in some type of a calisthenics pull-up bar you can install in your home is one of the smartest things you can do.

Not only it isn’t expensive but it gives you the complete freedom to train your entire upper body without having to leave your home.

If you have some extra wall space available I highly recommend you go after a wall-mounted pull-up bar. 

Here’s mine I use daily:

My pull-up bar

With the help of this bad boy, you are going to have enough room to do a lot of your favorite movements in the comfort of your home.

Click here if you want to check my pull-up bar on Amazon

Buy Gymnastic Rings

If you are a more outdoor type of person you would fell in love with gymnastics rings.

They are the portable brother of the traditional pull-up bar and could help you target your whole body (yes even your legs).

With a nice set of gymnastic rings, you could train literally anywhere where you can find a place to hang them.

Rings are affordable, lightweight and an excellent option for people who don’t have a place to install a home pull-up bar or are looking for something more challenging.

Here are my rings I use every time I go outside:

My gymnastic rings

If you are looking for some solid ones I highly recommend you to go and get them. They are made from solid wood and the holding straps are really tough and long.

Click here to check their latest price on Amazon

Don’t worry they are pretty cheap.

2. Some Type Of Dip Station

The second thing you should find is a place where you could do decent dips and many different moves without feeling like you are going to fall down flat on your face.

The good news is that where there is an outdoor pull-up bar there is a very high chance that you are also going to find parallel bars.

Parallel bars near me

If you have access to some form of parallel bars consider yourself extremely lucky because they are a really important part of every calisthenics routine. 

With their help, you can target your chest, triceps, traps, shoulders, biceps, back and abs at many different angles

As you can see parallel dip bars are awesome and are something you don’t want to miss.

Here are some alternatives if you can’t find any parallel bars near your home:

Buy Portable Dip Bars

I should buy a drink for the inventor of this equipment because it’s amazing.

With the help of portable dip bars, you could literally have parallel bars anywhere you go

That makes them the perfect travel companion when you decide to do a backyard workout or simply want to change things a little.

With these bad boys you could also do handstands, leg raises, l-sit, planche, and even front and back lever.

If you don’t know which ones to get I highly recommend you to check mine:

My dip bars

They are tall enough, don’t wobble and are pretty light so you can carry them around without any problems.

Click here to check them on Amazon.

Buy Gymnastic Rings (Yeah, Again)

What???

Surprised?

I bet you didn’t expect that. 

The reason why I’ve decided to include them again is because I’ve recently included gymnastic ring dips in my workouts and my chest and triceps are burning.

How I feel after the workout

But before you hop and start doing ring dips understand that they are more difficult than regular dips and I recommend them only for people that have some type of previous experience. 

If you are a complete beginner buying portable dip bars might be a better option.

But even if you still want to buy rings don’t worry. With enough practice, you could still learn all of the movements. 

If you haven’t already I’m going to give you another chance to check out my personal wooden gymnastic rings by clicking on this link here.

3. Additional Resistance

The third thing you need to own for your calisthenics routine couldn’t be found for free outdoors…

… because you have to buy it.

Don’t cry…

It’s not that bad or expensive. 

As a matter a fact you won’t really need to use additional resistance if you are just starting out. At least, not until you become strong enough to have a reason to.

But that doesn’t mean you shouldn’t buy them and wait until then.

If you are really serious about your calisthenics routine that time will come way sooner than you think. 

That’s why it won’t hurt if you buy a thing or two and be prepared when the time comes…

Here are the main 2 things I recommend you get if you want to make things more difficult…

Buy Resistance Bands

As a matter of fact, resistance bands are not only used for increasing exercise difficulty.

They are also famous for being your little helpers when you want to learn a new movement or don’t have the strength to do enough repetitions:

Example

And that’s exactly why I’ve decided to include them in this article. 

Bands are lightweight, very portable and can be used with almost any bodyweight movement you can think of.

You can use them in many different ways and learn and master a lot of things.

Here are the bands I love to bring outdoor in a combination with my gymnastic rings:

My resistance bands

Yes, you could even attach them to the rings and use them as an anchor point.

If you seemed intrigued with those stretchy colorful rubbers feel free to click here and check my personal set. 

If you decide to buy them make sure to select the biggest set. You will thank me later! 🙂

Buy Weighted Vest

Wearing a compact weighted vest during your calisthenics routines is one of the best ways to increase the level of difficulty fast and efficiently.

Yes, It won’t be very comfortable but will forget all your complaints once you see your new muscles in the mirror…

The beauty of a good weighted vest is that it’s very versatile. 

You could wear it in your basic bodyweight workouts, while you hike, while you ride a bike and even while you do cardio (just make sure there isn’t a lot of jumping).

But the biggest tip I could give you is to get an adjustable model like mine:

My weighted vest

The reason behind this is that you can easily regulate the weight for only a couple of seconds for the different exercises you will do.

Another plus is that this way you won’t have any problems with outgrowing the total resistance you get as long as you have bought enough in the first place.

If you are looking for a solid adjustable weighted vest that has enough weight I highly recommend you click here and check mine on Amazon

Now you know what 3 pieces of equipment you need for your training and how to get them. 

After that’s done it’s time to go to the next step…

Step 4 – Create Your Workouts

By now you should have your weekly schedule and your equipment ready.

Sadly both those things are going to be completely useless if you don’t combine them into a nice workout plan.

Here’s how to do it…

Make sure to target your whole body

No matter what type of workouts you decide to do please try to target your whole body including your legs.

Yes, your legs are still part of your body which you should not avoid!

After all, do you want to look like this?

I hope you do not because that’s what will happen if you neglect your lower body part.

The same rule applies to every body part. 

Ignore a specific muscle group and will soon learn the hard way why that was a big mistake…

With that being said here is how you are going to choose your workouts. 

If you have followed the tutorial so far you should have a weekly training schedule which should look something like this:

As you can see there are mainly 2 different types of workouts:

  1. Strength Training
  2. Cardio (or Cardio + Abs)

Choose one of the 4 options below (the different workouts) and add it at the end of every day on which you want to do this workout. 

Examples:

Day 1: Strength Training – Upper Body Workout
Day 2: Strength Training – Lower Body workout Etc.

For Strength Training days use one of the following 4 options:

  • Upper Body Workout
  • Lower Body Workout
  • Explosive Training and Holds
  • Whole Body Workout

Here’s an example of how your workouts should look once you are finished:

Simply add a workout at the end of every day on which you have to do a strength workout by choosing a thing from those 4 options above.

Next, repeat the same thing for the cardio workouts. But this time write the type of cardio you are going to do.

Here is an example:

I really like to ride a bike so I’ve written down “1 hour riding a bike”. If you love to sprint write something of the lines of “do10 sprints” or whatever. 

If your main focus is to burn fat and you have selected this plan do the exact same thing

Here’s how everything should look like at the end:

If you are having difficulties with choosing the right types of workouts here are 2 great examples you could follow:

Example Workout Routine 1 (For Muscle Mass and Strength)

  • Day 1: Upper Body
  • Day 2: Lower Body
  • Day 3: Explosive Training and Holds
  • Day 4: Upper Body
  • Day 5: Lower Body
  • Day 6: Explosive Training and Holds
  • Day 7: Rest

Example Workout Routine 2 (For Weight Loss)

  • Day 1: Upper Body
  • Day 2: Cardio
  • Day 3: Explosive Training and Holds
  • Day 4: Cardio
  • Day 5: Lower Body
  • Day 6: Cardio
  • Day 7: Rest

Once you are ready with all the workouts write everything down.

After that’s done it’s time for you to choose the exercises you would love to do during these 4 different workouts you have chosen.

Below this text, you will find a bunch of different exercises you could in each one of those days depending on the workout you have chosen. 

Your goal is to pick AT LEAST 3 different exercises for daily workout and write them down below your main weekly workout schedule.

The other thing you should focus on is to choose exercises targeting different muscle groups so you train your whole body.

Here is a great example of different exercises and which muscled do they target:

Upper Body Workout

  • Push-ups (chest and triceps)
  • Dips (shoulder, chest, and triceps)
  • Pull-ups (back)
  • Sit-ups (abs)

Please Note:

If you have selected “The Whole-Body Workout” as a day I would recommend you to pick at least 3 exercises for both the upper and lower part of your body.

That would leave you with 6 different exercises in total.

Here are all the exercises to choose from:

Upper Body Bodyweight Exercises

  • Normal pull-ups
  • Wide-grip pull-ups
  • Chin-ups
  • Regular dips
  • Push-ups
  • Handstand push-ups
  • Tricep dips
  • Plyometric push-up
  • Diamond push-up
  • Decline push-up
  • Inverted bodyweight row
  • Bar Hang (great for grip strength)

Lower Body Bodyweight Exercises

  • Regular squats
  • Walking lunges
  • Bulgarian squats
  • Step-up with knee raises
  • Standing long jump
  • Single leg glute bridge
  • Normal glute bridge
  • Wall sit
  • Pistol squat (one leg squat)
  • Single-leg deadlift
  • Calf raises
  • Crab walk

Explosive Training and Holds (Different Exercises)

  • Explosive pull-ups
  • Explosive chin-ups
  • Explosive dips
  • Explosive push-ups (different variations)
  • Explosive squats
  • Muscle-ups
  • Dragon flags
  • Planche
  • Front Lever
  • Back Lever
  • L-sit
  • Handstand
  • Walking pull-ups
  • Clap push-ups
  • Archer pull-ups
  • 360 push-ups
  • Human Flag
  • Iron Cross (brutal Olympic exercise that requires rings)

Whole Body Bodyweight Exercises

For this workout simply pick 3 exercises from the upper part of your body and 3 exercises for the lower part of your body.

Abdominal Exercises:

  • Sit-ups
  • Leg raises
  • L-sit
  • Plank
  • Oblique crunch
  • V-ups
  • Knee raise
  • Side plank
  • Russian twist
  • Hanging knees to elbows
  • Hanging toes to bar
  • Woodchoppers (with bands)

Important: Please only pick exercises you can do.

Some of the exercises I’ve added are very advanced and hard to do and there isn’t any point in choosing them if you are a complete beginner.

That’s why you have to choose things you could potentially do or at least pick some type of easier variations of exercises you would love to learn. 

Here’s an example of which exercises I would pick for my workouts having in mind my current condition and skills:

Upper Body Workout (My chosen exercises):

  • Pull-ups
  • Dips
  • Diamond push-ups
  • Handstand push-ups
  • Hanging leg raises

Lower Body Workout (My chosen exercises):

  • L-sit (1-minute hold)
  • Normal Squats 
  • Walking Lunges
  • Pistol squats

Explosive Training and Holds (My chosen exercises):

  • Explosive pull-ups
  • Explosive dips
  • Handstand
  • Muscle-ups
  • Front lever

Now it’s your turn, use all the exercises I’ve listed above and create your workouts.

Remember that these are the workouts that you are going to do so pick things you could do or want to learn.

Once you are ready with this step your new calisthenics routine should look something like this:

Example

Write yours down on a piece of paper, Notepad file or new Good Docs document. Just make sure not to lose or delete it afterward!

After you are done and your routine looks similar to mine it’s time to go to the 5th and final step.

Here’s where I’m going to talk about all the details such as sets, reps, rest time, etc.

Here we go…

Step 5 – Fill in all the details

Now it’s time for the final step in which I will help you fill the last pieces of the puzzle.

Please read all the things from this step because, in the end, you will have to use all the information and add a few more things to your workouts.

Let’s begin.

How to choose the number of exercises

As I have said earlier it’s good to do at least 3 exercises if you want your workouts to be meaningful. 

When you choose exercises, make sure they are different from one another and target different muscle groups.

For example, if I’m going to train my upper body I’m going to choose one different exercise for my chest, back, shoulders, biceps, triceps, and core. 

That will lead me with at least 6 exercises which is totally fine. 

But if I choose explosive or advanced exercises I’m going to probably pick only 3 or 4 because they are really difficult and require a lot of energy and concentration.

As you can see choosing the right number of exercises isn’t rocket science so pick a number you feel comfortable doing and move on.

How to choose the number of sets, reps and rest time between exercises

If your main goal is to build muscle you should aim to do between 6 and 12 repetitions, rest between 60 to 90 seconds between sets and do minimum 3 sets per exercise[3]

If for example, you are doing a static hold like handstand, planche or plank the holding time is entirely dependable on your capabilities so choose a number of seconds you feel that you can do for 3 sets straight.

How many rest days to have

According to science you the muscles you have trained should have at least 48 hours of rest before you can attack them again in your next workout [4]

Meaning if you have trained chest today you would have to wait for 2 days until you can smash it again.

Of course, your core, calves or forearms doesn’t need that much time because they are smaller groups that get used a lot every single day even if you are not training them.

So if you don’t want to overtrain your body have at least 1 rest day per week [5]

I personally currently have 2 rest days and that is enough time for me.

How and when to include additional resistance

The main purpose of using additional resistance is to make all your exercises more difficult.

So the best moment to add additional resistance in the form of bands or weighted vest should be when you can do more than 12-13 repetitions of a specific movement.

That way you are going to make sure that you are staying in the muscle hypertrophy zone (between 6 and 12 repetitions) where you will see all the new gains you so eagerly desire [6].

Should I include weights training into my calisthenics routine?

Yes, you should definitely include at least 1 day of weight training into your calisthenics routine because, for example, weighted squats are the king of building solid lower body [7] and no other lower bodyweight exercise comes near close.

And not only that – with weight training, you can do many compound moves or do isolation training and improve many lacking areas of your body. 

That way you are going to improve your physique and make your training more functional...

If you decide to include it simply replace one day from your weekly schedule and call it “Weight Training”, select your exercises for that day and you are done.

It’s Time To Place The Last Piece Of The Puzzle

After you have read everything and know all that information it’s time to use it. 

Open your document (or piece of paper) and write down all the reps, number of sets and holding time next to each exercise.

Here’s how it should look like once you are done:

After that, it’s finally over!

If you have followed all the 5 steps then you have successfully created your own calisthenics routine! 

Congratulations! You are one step closer to your dreams!

Now the only thing left for you is to test it and see what happens!

Conclusion

If you have read this entire guide you will have everything you need to know about how to make your own calisthenics training routine.

If you haven’t go to step 1 and follow everything till this point. 

You literally have all the things you need to get started right now. 

Even if I can’t guarantee your success doing this guide is still better than 99% of the junk you can find on the web. 

So read the whole thing, follow all the steps and you will be ready and have an awesome plan you could follow.

But if you want to be almost 100% sure that you are going to see great results, build a lot of muscle and strength or lose fat I highly recommend you to invest in one of those bodyweight training programs:

But whatever option you choose make sure to take action right now!

Sorry but only reading and not lifting a finger doesn’t work.

If you have enjoyed this tutorial and want to read more similar calisthenics guides feel free to check these ones:

Oh, and please…

… don’t forget to leave a comment below and let me know if something is missing or if this guide managed to help you.

I’m eager to hear your thoughts about my writing and the things you have achieved.

Now stop reading and start writing!

Bozhidar

P.S. Today I’ve eaten half a chocolate. I hope nobody will find out…

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