Calistenics Training Program?

[QuickReflection]

Hello!

It has been years since I posted on this forum. You could say "life" got in the way of working out and I kinda got off track to working out. I don't reckon anyone remembers me.

Anyways, I started working out again in Oct/Nov of 2023 and it's been pretty consistent but I miss every once in a while. My workout routine has gone through several shifts since I started. Exercises have changed/adapted but I more or less work out the same times that I started. I work out on Monday and Thursday unless I get off track and then I will move the next workout a day later, but I always return to Mon/Thurs cycle.

I have pretty much just been doing Calisthenics. I do not have much money so I can't really afford a gym membership.

Amyways, I am wondering if there are any good Calisthenics workout routines I could do. I currently do pushups, side squats, pullups, curls, planks, and an ab roller.

One last thing to note about my workout is that I do all my reps super slowly instead of doing more explosive movements.

So wondering what I should add/change to make a complete workout routine so I can make sure it is balanced and everything.

Thanks for reading!

[radrd]

I would at least get a pull up bar.

[QuickReflection]

I would at least get a pull up bar.

I already have one.

I currently do pushups, side squats, pullups, curls, planks, and an ab roller.

[paulinkansas]

Do you have access to a friendly medium to large sized dog?

[QuickReflection]

Do you have access to a friendly medium to large sized dog?

I don't have a dog.

[paulinkansas]

I don't have a dog.

I didn't ask you if you had a dog. I asked if you had access to a dog.

[QuickReflection]

I didn't ask you if you had a dog. I asked if you had access to a dog.

Why?

[paulinkansas]

Why?

Dog lifts. It's like a deadlift.

[radrd]

Dog lifts. It's like a deadlift.

It's like a deadlift that is alive.

[StephenCGreen]

You have a pull up bar—good. If you can get a dip stand, then get a dip stand. They are not too expensive. You could use a bench or chair but then you would probably not use your entire body weight. You need to be able to use as much of your body weight as possible and graduate to increasingly difficult moves.
That is why many opt for lifting weights. Weightlifting dumbbells, bars and plates make it easier to calculate slight increases over time. You could do something similar with sand-filled containers, backpacks, suitcases, etc.

Resistance bands and a jump rope would also be good additions.


Do this at least 3 days per week with a day of rest between each workout, if possible.
After your warmup...

1. Clean and press (It is like a dumbbell clean and press but with substitute objects in hand. Try always to use slightly heavier objects.)
2. Chin-up to hanging knee/leg raise (Chin-up, then hold while you perform a hanging knee raise. Try to progress to leg raise with slightly heavier weights.)
3. Push-up and resistance band face pull superset (If you don’t have resistance bands then perform shoulder breaker instead of face pull.)
4. Lateral raise to dip superset (Lateral raise with resistance bands or dumbbell substitute. If you don’t have a dip stand carefully use a bench or chair.)
5. Finish off with jump rope.

If these exercises are new to you or it has been a long time, start with 2 straight sets of 10 reps for each exercise performed one after the other. Disregard supersetting. For exercise 1, always try to increase the weight in your hands slightly. Do this for 3 weeks with bodyweight only except for exercise 1.
After 3 weeks, do 3 sets for exercise 1 and 2. Introduce supersetting for exercise 3 and 4. For exercise 1, always try to increase the weight in your hands slightly. Do this for another 3 weeks.
After another 3 weeks, do 4 sets for exercise 1 and 2, and 3 sets for exercise 3 and 4. For exercise 1, always try to increase the weight in your hands slightly.
After another 3 weeks, do 4 sets for each exercise, but perform exercise 3 and 4 first, then 1 and 2 after that. Try to increase slightly the weights and/or resistance for all exercises.
After another 3 weeks, perform all exercises for 1 set as a circuit. Do this circuit for 4 sets. Try to increase circuit sets by 1 per week after the first week.

When you are finished performing the circuit for 5 sets, perhaps after a total of 15 weeks. Do one last week. This final week perform all exercises as straight sets. Disregard supersetting. Use maximum weight and/or resistance possible.

After this, you are on your own and must think for yourself. Try keep finding a way to progress with greater weight and/or resistance or greater difficulty in exercise selection.

Have fun!

[QuickReflection]

You have a pull up bar—good. If you can get a dip stand, then get a dip stand. They are not too expensive. You could use a bench or chair but then you would probably not use your entire body weight. You need to be able to use as much of your body weight as possible and graduate to increasingly difficult moves.
That is why many opt for lifting weights. Weightlifting dumbbells, bars and plates make it easier to calculate slight increases over time. You could do something similar with sand-filled containers, backpacks, suitcases, etc.

Resistance bands and a jump rope would also be good additions.


Do this at least 3 days per week with a day of rest between each workout, if possible.
After your warmup...

1. Clean and press (It is like a dumbbell clean and press but with substitute objects in hand. Try always to use slightly heavier objects.)
2. Chin-up to hanging knee/leg raise (Chin-up, then hold while you perform a hanging knee raise. Try to progress to leg raise with slightly heavier weights.)
3. Push-up and resistance band face pull superset (If you don’t have resistance bands then perform shoulder breaker instead of face pull.)
4. Lateral raise to dip superset (Lateral raise with resistance bands or dumbbell substitute. If you don’t have a dip stand carefully use a bench or chair.)
5. Finish off with jump rope.

If these exercises are new to you or it has been a long time, start with 2 straight sets of 10 reps for each exercise performed one after the other. Disregard supersetting. For exercise 1, always try to increase the weight in your hands slightly. Do this for 3 weeks with bodyweight only except for exercise 1.
After 3 weeks, do 3 sets for exercise 1 and 2. Introduce supersetting for exercise 3 and 4. For exercise 1, always try to increase the weight in your hands slightly. Do this for another 3 weeks.
After another 3 weeks, do 4 sets for exercise 1 and 2, and 3 sets for exercise 3 and 4. For exercise 1, always try to increase the weight in your hands slightly.
After another 3 weeks, do 4 sets for each exercise, but perform exercise 3 and 4 first, then 1 and 2 after that. Try to increase slightly the weights and/or resistance for all exercises.
After another 3 weeks, perform all exercises for 1 set as a circuit. Do this circuit for 4 sets. Try to increase circuit sets by 1 per week after the first week.

When you are finished performing the circuit for 5 sets, perhaps after a total of 15 weeks. Do one last week. This final week perform all exercises as straight sets. Disregard supersetting. Use maximum weight and/or resistance possible.

After this, you are on your own and must think for yourself. Try keep finding a way to progress with greater weight and/or resistance or greater difficulty in exercise selection.

Have fun!

Thanks!

TBH, I have found a routine that will do for the time being. It is called "Home Hero" from FitnessFAQs website. This routine that I got is free, but I had to sign up for their email list. They have many other programs that are more robust than this introduction I will do for some time.

I really appreciate you taking the time to write all this though.

This is the routine I am doing (each exercise has an explanation with pictures of how to do it).

[JeffStan5432]

Monday - Upper Body & Core Focus
Push-Ups: Standard, Diamond, and Wide (3 sets, to failure)
Pull-Ups: Try different grips if possible (3 sets, to failure)
Dips: If you don't have access to parallel bars, use two sturdy chairs (3 sets, to failure)
Planks: Front and Side (3 sets, hold for 30-60 seconds or to your limit)
Inverted Rows: Under a sturdy table or with rings if you have them (3 sets, to failure)
Thursday - Lower Body & Core Focus
Squats: Mix it up with side squats, jump squats, and pistol squats for a challenge (3 sets, to failure)
Lunges: Forward, backward, and side lunges (3 sets, 10-15 reps per leg)
Calf Raises: Find a step or elevated surface (3 sets, to failure)
Leg Raises: For lower abs (3 sets, to failure)
Ab Roller: Continue with your current routine (3 sets, to failure)

[GrouchyUSMC]

Try this. Start at 50% the prescribed repetitions due to the volume (e.g. if it says do 50 reps, do 25 reps). Rest as much as you need to, just keep it short and get all reps in.

https://drive.google.com/file/d/1P3x...kvTs6dJwfeV_hw

This is the guy who designed the program, he knows what he's doing.

[StephenCGreen]

Thanks!

TBH, I have found a routine that will do for the time being. It is called "Home Hero" from FitnessFAQs website. This routine that I got is free, but I had to sign up for their email list. They have many other programs that are more robust than this introduction I will do for some time.

I really appreciate you taking the time to write all this though.

This is the routine I am doing (each exercise has an explanation with pictures of how to do it).

You are most welcome!