FULL Body Workout - PUSH PULL LEGS (PPL All in ONE Training!)

[@CalisthenicsWeightTraining]

I wish everyone a great and nice end of 2024 and the best for 2025 💪 And on workout DURATION, REST DAYS, SETS & VOLUME etc.: Here's a full body workout, great basic movements at different planes & angles with and without weights. When I do this type of workout & plan I'll do full body 2-3 times a week (with 2, sometimes 3, full rest days in between). I enjoy doing this for periods, instead of doing for example PPL twice a week with only 1 rest day in the whole week. It takes a lot of focus and energy, but I also feel I have more time to recover and time to do other things. Feeling athletically boosted also starting fresh every workout without any soreness etc. from the day before. Some changes and variations from time to time, and between workouts; exercises, order, main exercise focus etc. But normally around 2-3 Exercises for each muscle group & each workout. Total sets average about 6-8 per workout and muscle group, so around a total of 12-20 sets per muscle group and week, in a total of 2-3 workouts. Time & duration? One workout takes around 1.5 hours including the rest periods for the main PPL, and excluding for warm up & additional ab/side delt exercises etc (these are additional & more of personal preference and when to do it). As a start it can be easier to go for 2 basic exercises for each muscle group. And 3 sets main exercise, 2 sets next. Any third exercise is more of an accessory exercise that is less demanding. Sometimes I go for "only" 2 basic exercises each myself. Also when I would not have the time to do more. Better less with 100% focus and an possibly an extra workout day that week to compensate for less volume per workout. EXAMPLE Easier Push Exercise 1: 2-3 sets Exercise 2: 2-3 sets And the same for Pull & Legs. That will be less volume, and to be done in a ~hour workout. Increase work after time while getting used to training all body. Mix or switch exercise order however it feels great. Even possible to go between pull and push etc during the workout. Just focus on getting the total ~5 sets per muscle group done in the workout as a whole, and with best possible effort. Come to the workout loaded with a lot of energy ready to give it all. You don't want to enter 2 full rest days knowing you did not give the workout 100% ;) See also previous videos with posts I've added to the comment section. Thanks for commenting, and if doing so please add a separate comment/question to the video & not replying to this one. Thanks!

[@hermesludovino1405]

Thank you, stay strong 🤜🤛

[@thekenner]

Would you blend in some shorter, interval based kettlebell workouts into your week along with this, or would that be overkill? Hard to let go of things.

[@sandrotetedechat]

Nice man, how long do you take for all of that?

[@CalisthenicsWeightTraining]

Text updated with all info on workout duration etc. :)

[@CalisthenicsWeightTraining]

Would say this workout is "full" already ;) But let's say I would go for 2 basic exercises and 2-3 sets for each muscle group, it would be less intense and a shorter workout, then I possibly would do some other things too. But there is plenty of room to do things since this plan opens up for 3-4 rest days per week.

[@ladskius3359]

Been watching your vids for around a decade now, you're a beast man!

[@aretrograde7745]

Was about to comment the same. Watching his videos is kinda nostalgic now lol.

[@CalisthenicsWeightTraining]

Questions on duration; this type of workout takes about 1.5 hours for the main PPL including rest intervals and excluding for warm up and the extra and additional exercises at the end (abs/side delts) that are more of personal preference, and when to do them. On average 6-8 sets per muscle group and workout (& 2-3 exercises per muscle group), 2-3 workouts per week and around 12-20 total sets per muscle group and week. At least 2 full days of rest in between workouts. An easier starting set up can be: Push Exercise 1: 2-3 sets Exercise 2: 2-3 sets And the same for Pull & Legs. That will be less volume, and to be done in a ~hour workout. Increase work by time and getting used to training all body. I "only" do 2 exercises each myself from time to time to give it all the focus and if I wouldn't have the time to do a very massive workout that day. Mix or switch exercise order however it feels great. Even possible to go between pull and push etc during the workout. Just focus on getting the total ~5 sets per muscle group done in the workout as a whole, and with best possible effort. Come to the workout loaded with a lot of energy ready to give it all.

[@thethingsididntsay]

Har inspirerats av Alpha Destiny till att påbörja 2 helkropp per vecka, en dag volym en dag intensitet (ibland ME). Eftersom jag drivs av vikter och prestation så tar det emot att bli trött mot slutet av passen, men å andra sidan, på ett UL eller PPL upplägg så tappar jag också energi. Kör jag mark blir det alltid 1 set och oftast innan alla Pull-varianter.

[@jgee8209]

How long are your rest periods?

[@NeoCrowne]

This is how they trained during the Silver Era of bodybuilding (fullbody 3 days per week) and they had the BEST physiques.Steve Reeves is still the king of symmetry in my opinion. Great video!

[@CalisthenicsWeightTraining]

It takes much energy and focus, but nice athletic boost working the body as a unit, enjoy some nice rest and then start again fresh without soreness from the day before. Steve Reeves, oldschool with his special deadlift named after him 💪

[@ShrZ32]

The legend is back.

[@user-oz2uq7vl4s]

Your concentration, perfect technique and inner calm are extremely motivating. Even if I can't do everything as an older amateur athlete, I always learn something new with your contributions. Thank you and happy 2025!

[@thecrimsondragon9744]

Return of the Calesthenics king 👑 Glad to see you're doing well 👍🏽

[@mosesl8848]

It’s always nice to see when you post. Thanks for the workout routine!

[@user-oz2uq7vl4s]

Your concentration, perfect technique and inner calm are extremely motivating. Even if I can't do everything as an older amateur athlete, I always learn something new with your contributions. Thank you and happy new year!

[@CalisthenicsWeightTraining]

Great to hear that, happy to provide anything of value, whatever that is. Happy new year 💪

[@conorbroughton]

Your vids are great. Also been watching for 10 years now, you got me into calisthenics. Thanks for the upload and I wish you and your family a merry xmas!

[@CalisthenicsWeightTraining]

Awesome, thanks. I wish the same for you and your family, merry x mas 💪

[@vs2112mf]

Thank you for all your work. Have a great year!

[@nathanwoods1810]

Damn...bro, ive been watching for awhile...powerful...keep at it sir

[@Roman-ty9dy]

Good💪 My workout: Day#1: Push+Pull / Day#2: Legs+Core

[@elynarvaez2000]

Es el vídeo que estaba esperando pull-push and legs en una sola rutina 👏

[@lisacastro3899]

That physique paired with that Captain America shirt 🔥 Thanks for the video. Wishing you and everyone an even better 2025❤💪

[@CalisthenicsWeightTraining]

I got the shirt for fun, after some followers called me Captain America :) And same to you!

[@lisacastro3899]

@CalisthenicsWeightTraining Definitely suits you, and thank you 🙏 😊

[@cxemarin]

Como me motiva ver a este señor entrenar.

[@delahalleadam7662]

Brother Kris always in the place !!! THE WORLD'S BEST COACH FITNESS AFFICIONADOS

[@CalisthenicsWeightTraining]

Thanks friend, nice to see you again 💪

[@bw6078]

Solid work. Thanks for sharing. Merry Christmas. All the best.

[@CalisthenicsWeightTraining]

Thanks, you too - merry x mas!

[@elynarvaez2000]

Excelente video que nos has regalado para esta navidad... gran atleta inspiración de muchos,,🤔😃

[@owaisayyash5896]

How old are u man? That is a great physique

[@nd9515]

Thanks for again a great inspirational session 👍 Because of your lean physique throughout the years, I'm also curious what your full day of nutrition look like. How are you playing with the macro's and calories for an athlete type like you? (On active and resting days).

[@courage.s]

Excellent routine

[@gustavopinha233]

Great physique. I hope one day to have a physique like yours.

[@affondareTAKASSAN]

おお！！かっこいい！！

[@vranilov]

What if my arms are lagging and need some extra work? I have been following your channel for years. Such an inspiration man... You and Ross Enamait are the best!

[@CalisthenicsWeightTraining]

Weighted chin ups and close grip bench press (or close grip weighted push ups) are some of the best things to do for triceps and biceps, if you are including those exercises at least twice per week you would most likely get some great arm training from that. Then you have isolations like bicep curl and tricep extensions. Get some volume in whenever it works, but with some frequency like 2-3 times a week. Just adding 1 arm exercise once a week won't do much.

[@vranilov]

@CalisthenicsWeightTraining Thank you. Cheers!

[@TogrulAhmedov]

Thanks 🤙

[@mauriciofonseca2079]

I will try, years that I don´t work out, been so lazy, I only take some walks to keep my weigh controled. I gave a big F... off to gym and muscles

[@stu_makes_vids]

Your bodyweight push routine has been my go-to program for when I can't make it to the gym and I've seen a lot of progress over the past 2 years! I'm very grateful to have found your channel! This one looks really cool and would be worth a try, but I have to ask: with 11 exercises and rest periods of up to 5 minutes, how much time does it take to get through the whole thing? Would it include a warm up and cool down too, and what kind?

[@CalisthenicsWeightTraining]

Nice, great 💪 It doesn't necessarily take a lot of time. Most rest for the main/first exercise so lets say up to 5 min, then say ~3-4 and ~1.5 for the last bw exercises. It will be around 25 minutes total rest per section, 2-4 minutes work. So about 1.5 hour workout time excluding for the "extra" ab/side delt exercises, warm up etc, those are more of personal preference and when to do them. What it takes is a a lot of focus and energy to do the same amount of work in 3 workouts instead of 6 (during a week). But the positive; several rest days to recover well & starting fresh every workout, not experiencing soreness or any other issues from the day before. Also I experience an athletic boost and great feeling working full body as a unit, instead of only using one part for different days. Once getting used to to the plan, I like it. Warm up, just simply getting warm, some dynamic stretching, and movements just mimicing what I'll be doing but with less weight. I'm not starting at full effort and maximal load :)

[@stu_makes_vids]

@@CalisthenicsWeightTraining Awesome! Thanks for the detailed response!! Much respect to you 🙏🙏

[@baracuda9873]

What motivates you to train that intensive and be that disciplined?

[@CalisthenicsWeightTraining]

Just doing it, for the joy & much instinct too and the natural drive to work and use the body and its abilities. About 15 hours awake every day, ~100 hours a week. Like 5-8 hours of training, out of 100 hours... And following a plan like this I have about 3-4 full days of rest every week, and from time to time I take 1 full week off. I have a lot of time for other things (and other light activities compared to gym), and can always push myself to exercise without feeling it as a burden, and I regain focus and energy in between workouts. Never rushed, got tired and "given up", or approached it like some kind of "trend", for decades it has just been a lifestyle component.

[@spyross2391]

That is brutal

[@CalisthenicsWeightTraining]

Brutal at first, but it's what it takes to do 2-3 workouts per week instead of 6 without cheating :)

[@wenshenlian]

So would you say this is equal or better for hypertrophy compared to PPL rest PPL

[@CalisthenicsWeightTraining]

At least equal and as good as, as long as you are willing to, and have the focus and energy to do the same amount of work in 3 workouts instead of 6. Takes some time to get used to it, but I like it. Great feeling of athletic boost working full body as a unit. Also feel positive about the full rest between, and regaining all focus and energy starting fresh every workout without any soreness etc from the day before.

[@ronvonbergen3451]

How many exercises do you want? Yes

[@charlie.gustafsson]

How old are you now? Best regards

[@CalisthenicsWeightTraining]

See the 2014 vs 2024 video a couple of uploads prior to this one

[@andersonramalho3225]

🤙

[@ninjadeidara]

Looks like this would take ages though

[@CalisthenicsWeightTraining]

~1.5 hour for the main PPL exercises (including rest intervals for an average of 6-8 sets for each muscle group), the last part with abs/side delt I see as extra/personal preference and when to do them.