My favorite bodyweight training splits for busy dads

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All information in this KZbin channel is presented with good intentions. You must always consult your physician before starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training, and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilization of this information.

[@BodyweightMuscle]

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[@jeroncic]

Hi Anthony, thanks for another great video. I am 55, and I follow a variation of your suggested split from a few years ago: four strength days with either supersets or circuits (workouts A & B combined with cardio) and two cardio days (HIIT and/or Zone 2). I sometimes replace one of the strength workouts with a bands day. Do you think that makes sense?

[@BodyweightMuscle]

Hey Jer, that's a good one, great work! And yes, adding those bands can be helpful, especially to avoid overuse injury 💪🏼

[@BodyweightMuscle]

What is your favorite split? And why! 💪

[@nikita_buida]

Daily bodyweight fullbody for life. Maybe I'm not "progressing into infinity" but such consistency makes me feel great overall. Thanks for another great video, Anthony!

[@BodyweightMuscle]

Hey Nikita, if you enjoy and it keeps you consistent, that's what matters most my friend 💪🏼👊🏼. You can always spice things around in the future whenever you feel you need a change. Till then, if it ain't broke, don't fix it :))

[@nikita_buida]

@@BodyweightMuscle yeah, keeep on training!

[@Anwarboy786]

Hi there, definitely interested in trying the 3x or 4x a week split, but I’m not too sure what you mean by the horizontal pull push vertical pull push and hip/knee dom. do you have any video which shows examples?

[@BodyweightMuscle]

Hey A, Horizontal pull: inverted rows Vertical pull: pull ups or jackknife pull-ups if you're a beginner Knee dom.: squats, Bulgarian squats, or wall sits Hip dom.: Glute Bridges, Good mornings, Reverse hypers, or deadlifts

[@furkankaplan-w6t]

Hi, thank for video. There a few questions I want to ask. I'm too busy in general and want to improve myself in bodyweight callisthenics. I don't like train hard and full body that is why I am training like upper and lower everyday. Since hipertrophy is related with training to failure I do 1 hard set and finish my training. Monday push up pull up 1X failure, Thursday squat 1X failure Wednesday, shoulder press deadlift... Repeats the cycle. My reasons why this system is good= first hard set equals %65 of your whole workout, training 2 times every week is enough. Training more is not that great. What do you think is there anything I need to change in my plan?

[@BodyweightMuscle]

Hey there, volume is even more important when it comes to hypertrophy. Which is why 1 set is way too little overall work to elicit a hypertrophic response once you move past your newbie gains. High intensity and 9 sets per movement pattern is the minimum effective dose you want to aim for 💪🏼

[@ronnyqueier3395]

Hi, thanks a lot for the video. How does it work with a four-day split? Does it fit with recovery if I train push and pull on two consecutive days?

[@Roclib48]

Quick question, do you just eye up the gym rings to be even when setting them up or do you have some way of measuring? I find myself getting a little OCD feeling like one is higher or lower than the other ?

[@sherifeltouny2920]

You have to eye ball it there are numbered straps which help to make the rings even

[@BodyweightMuscle]

Hey R, I just eye-ball it and don't overthink it. Sometimes I might change sides from set to set if I feel there's some discrepancy to even up any assymetry

[@Uouttooo]

Buy a spirit level that you can put on the rings if you are that OCD!

[@BodyweightMuscle]

😂

[@askingwhy123]

Same! I find I can cheat a slight difference just by shifting my feet a little to the side. That evens out the lengths but makes the angles a little off--but I can't feel that 😅

[@roshandadlani2353]

Hey anthony thanks for this. Are the six day splits as effective as the three day splits? Also how do the warmups differ for the six day splits?

[@BodyweightMuscle]

Hey Roshan, yup, six days can work just as good. In the end, if you're been doing three workouts none-stop for months, switching to 6X/week can work better than 3X, and vice versa. Not allowing your body or mind to get used to a routine too much always helps with breaking plateaus

[@jaywhite4060]

Regarding the 4 and 6 day weekly splits, are the sets listed all "hard" sets are do they follow a similar intensity progression as past videos. For example, 1 set 50%, 2 set 80%, 3 & 4 sets 100%?

[@BodyweightMuscle]

Hey Jay, depends, give me a bit more context. For example, how old are you and how long have you been training consistently?

[@jaywhite4060]

@@BodyweightMuscle I am 50 years old, 6' and 140lbs. I have exercised regular for most of my life. Began to focus more on nutrtion and trainingg about 20 years ago. I have been very, very consistent, rarely missing a week of training; however, progressive overload has been very inconsistent due to constant program hopping. To that end, I probably should be at least an intermediate; however, I realiisticly consider myself somewhere between beginner and intermediate.

[@BodyweightMuscle]

Hey Jay, here's what I would do to stay motivated and break through plateaus at this point. I would add some extra warm up and switch to the best number of reps you can get consistently across all sets.. The most important thing is keeping track of your workouts and competing with last week's best performance, trying to outperform yourself (or worst scenario getting the same reps).

[@luisnabais]

I see one defect in your splits: there are no core exercises, no cardio reference. I’m talking about more than just some sprints for leg exercises, which I don’t think it’s a good option. I’m talking about long walks, jogging, easy running, cycling, etc. Other thing, there are more split options for the same days. 4 days: upper and lower, or push/core and pull/lower 6 days: push pull lower, or push pull skip as I’ve seen someone call it recently 🤣 3 days: 3 full body workouts, on the other 2 days do core and cardio. There are many many options. It all depends on what makes the consistency flowing.

[@BodyweightMuscle]

Hey Luis, when you don't have ample time (the video is meant for really busy guys), core is not a priority. You I want to focus more on bigger muscle group multi-joint exercises (which will accumulatively activate the core anyway). This is just a way to maximize results if all you have are 2 hours per week. And since strength trumps cardio for all health and body composition purposes (not that cardio is not important, just secondary if you only have time to pick one thing), I left it out of the equation here. Obviously I am a big believer in walking, zone 2, hill-sprints, swimming and all kinds of other forms of cardio. I've covered these in detail here kzbin.info/www/bejne/n2LReIuAjdWeh7csi=m43be82uUBKwL03R and here: kzbin.info/www/bejne/jouomZ2Egbh1oLcsi=vpoX3IB9NxM6aw1E P.S. I'm not a fan of cycling for cardio. Probably the worst exercise selection when it comes to cardio for busy dads.

[@luisnabais]

@@BodyweightMuscle I forgot the context of busy dads. It makes all the difference, of course. Thank you very much for all you do for the community 🤛🏻

[@jamesmorwood619]

When applying 50/80/100 to this which sets actually count? For example, on if you're doing a 4 day week doing 4x Trisets, is that 50/80/100/100?

[@BodyweightMuscle]

Yup, that how I'd count those for most ppl