The Best Calisthenics Training Split | Full Body - Upper Lower - Push Pull - Bent Arm Straight Arm

[@itayhazan1247]

Thanks

[@s4drl]

mein Lieblings KZbin Kanal danke coach🫶:)

[@CoachBachmann]

Danke, dass du da bist :)

[@KastoeKrab]

What an excellent video! This is top notch quality

[@jms415]

Solid overview and good points to consider.... now gotta pick one and get training!!

[@onyol2934]

Please make video 3 day gym and 3 day calisthenic program

[@CoachBachmann]

Thats actually a good idea! Let me ask you this: Why do you want to separate the training between gym and calisthenics? Is it just practicality because you don't want/can't go to the gym every day or what is the reason?

[@onyol2934]

@@CoachBachmann i think gym for my muscle growth & and calisthenic for skill and endurance .

[@TheDlx9]

a lot channels tried to sum up this huge topic and bring it to the athletes this is by far the best vid in every single aspect so great work COACH..

[@stephannaviavalencia8617]

Excellent video, so much value. Thank you so much 🙏🏽🙏🏽

[@charlesmitchell5841]

The coaches advice is on point. Glad I found this channel. 😅

[@CoachBachmann]

Thank you and welcome to the channel

[@tomasesquivel5074]

currently doing high frequency training. A: 3x8 Pullups/Chinups/Neutral Grips ( any variation of vertical pulling) 3x12 Pushups/Parallete pushups/Ring (any variation of horizontal pushing) 4x20 squats Superseted with 3x8/12 Biceps Curl. B: 3x12 Australian pullups 3x12 Weighted ring dips. 4x20 Squats Superseted with 3x12 Lat raises. 6 days per week, along with a little cardio session, like 20 minutes riding bike approaching it as LISS. Im looking good changes in my phisyque. Gonna try some more time, until i feel like plateauing.

[@johannahultgren2887]

Thank you!🙏 I wonder though how would you suggest to incorporate cardio into the routine? One thing I've been thinking of is: Day 1: Pull + legs Day 2: Push Day 3: Long run Day 4: Rest Day 5: Pull + intervals Day 6: Push Day 7: 10 km run In the video though you said you do one leg exercise per upperbody workout, if the muscle need 48 h to recover how will this be possible?🤔

[@CoachBachmann]

Hey, Adding cardio is a fun and effective way to make your routine more complete. Well done! The only issue I see might be going from Day 7 into Day 1 as your legs might be tired after the 10k run. You could try to do the 10k in the evening of day 6 after push?! Besides that I think your routine is great! In order to do 1 leg exercise per workout and respect the 48h rest period between workouts you would have to alternate between hamstring and quad dominant leg exercises. You would for example alternate squats & deadlifts. Hope this helps

[@johannahultgren2887]

@@CoachBachmann Thank you for answering!🙏☺️ Ah that's true🤔 the reason why I didn't put 10k run on the 6:th day is because I would like to have the cardio spread out as much as possible (so not intervals day before 10k)🙈

[@johannahultgren2887]

@@CoachBachmann thank you also for the other answered question!☺️ I didn't think about dividing the different leg muscles into different days☺️

[@Goku5.]

I was doing almost 12-13 exercises everyday 6x times a week and almost every exercises till failure definitely i was Overtraining and not getting results but now i only do 6 exercises per day and 5 times per week and feels much fresh and stronger.

[@CoachBachmann]

Sometimes less is more. Im pretty sure at some point every single athletes goes through this realization. And then again and again and again haha

[@Goku5.]

​@@CoachBachmann haha true, and these mistakes,struggles and realisations make the journey remarkable.

[@MartinsBaklansJr.]

I was doing the same, even more extreme at one point - 3 dropsets for the same exercise, where my muscles are literally burning - 9 exercises * 3 dropsets every day. Plus I lacked about 1 to 1.5k kcal every day and a lot of protein. I didnt get injury, but I was definitely not gaining muscle (little bit of strength, but not much). Now that I have changed to Calisthenics, less volume, intensity and fixed my diet, the gains have been coming

[@TaneTakev]

Hey coach bachmann, i would like to know your opinion about my program i have been planning it for the past few days. Monday: pike pushups Tuesday: pull ups Wednesday : rest / sprinting Thursday : skills Friday : dips Saturday : rest / leg day Sunday : skills Skills : planche, handstand, front lever, back lever and human flag. And when i’m doing those compaund movements i do them like 100 or 200 reps per workout i dont worry about them sets and reps only the time how long it took to do it. So what do you like?

[@CoachBachmann]

Hey, Thanks for sharing your workout. I think if you can absolutely make it a bit more effective if you structure things slightly differently. This will allow you to gain more strength faster and to advance with your skills more rapidly. I do not recommend doing 100-200 reps per workout. This is far too much. You are overloading your muscles and joints to a point where you can not build any more muscles. Anything after set 4 or 5 most likely will not do any good for you! All of your skill training is after the leg day. This might become challenging as your legs will feel heavy the day after weighing you down during your skill work. It is also an interesting choice to practice a lot of different skills on the skill day but only 1 single exercise on the conditioning day. Athletes often chose to do it the other way around. Very important is also that you add horizontal rows into your programming. This could be the chest supported row at the gym or the bodyweight row/ front elver pull up on rings. These will make all the difference when it comes to injury prevention and posture.

[@Kaushik6570]

I had this barbaric approach to working out, where i push all the way to failure and even beyond, 6 days a week, in every single set, every single exercise. No wonder, i got CNS fatigue,my elbow for inflammed and i plateaued. Now i studied more about mesocycle, reduced it to 3 full body days, and reduced my intensity as well. Felt weird at first but now its going pretty good and I'm making some visible progress in reps. Thank you for this comprehensive video! Once my strength mesocycle ends, I'll start with the skill cycle.

[@MartinsBaklansJr.]

i did same, even more extreme at some point - 3 dropsets for the same exercise, where my muscles are literally burning - 9 exercises * 3 dropsets every day. Plus I lacked about 1 to 1.5k kcal every day and a lot of protein. I didnt get injury, but I was definitely not gaining muscle (little bit of strength, but not much). Now that I have changed to Calisthenics, less volume, intensity and fixed my diet, the gains have been coming

[@gam940]

I stopped lifting weights and doing calastenics about 6 years ago. I thought I would just " become " flexible when I started calastenics. I also didn't realize how weak I actually am, and how sore I would be sometimes. Theres always a new move to learn in calastenics

[@CoachBachmann]

haha 100%! Calisthenics has a gentle and brutal way of pointing you towards your individual weak spots. There is truly no hiding! But as long as you program your workouts effectively progress will come quite fast!

[@bebberf1281]

Do you have a fullbody program for beginners? I'm new to calisthenics. Loved this video. So informative!

[@CoachBachmann]

glad you like the video! Right now I do not have any full body programming available just yet. But soon! Stay tuned

[@Lelui303]

Hey coach quick question, for push days if I don’t have the skills like handstand push up should I just continue to do weighted push ups; and work on my skills like holds n such on Friday?

[@CoachBachmann]

Hey, what exactly do you mean you do not have skills like handstand push ups? Do you mean they are not part of your programming or you are not able to do them yet. You must train bent arm overhead pushing at your progression. You can do for example eccentric pike push ups or weighted shoulder presses instead!

[@jec2006]

@CoachBachmann Great stuff! May I ask What do you think of this split: Horizontal Push, Vertical Pull, Core on day 1. Horizontal Pull, Vertical Push, Legs on day 2. I found full on push only day and full on pull day was a bit too much for me. What difference you think there is with Push, Pull split? Thanks a lot!!!!

[@CoachBachmann]

I think your proposed split is more than fair enough and makes sense. Essentially you are doing a full body workout on each day. I am currently on a 3x per week full body split so our training at the moment is very similar

[@jec2006]

Thanks a lot for the feedback. Keep it up!

[@Talhasarwar47]

How to prioritise your trainings I am so overwhelmed with my trainings. I have so many things to train. Press to handstand, legs flexibility, back flexibility, and leg workout for gains etc.

[@CoachBachmann]

Easy ;) you stretch your legs and train your press after. Do that twice a week. The day before you stretch your back. The day after you train your legs. You end up with 6 training days per week. Winning!!

[@andydtkd]

This was good to hear! I'm currently doing a Push, Legs, Pull, Rest, Full body (skills), Rest, Rest. With mobility and flexibility work on 2 of the rest days. Love the channel man!

[@CoachBachmann]

Uh I like this plan. Variety yet everything covered. Well done. Why did you chose to work on your skills towards the end of the week and not after the 2 days off when you are fresh? Honestly curios as I am currently doing something similar but the other way around!

[@andydtkd]

Good question.. So, Friday is the skills/full body day, and comes after the first mobility/flexibility/rest day. I guess I still feel "primed up" from the push, legs, pull but rested enough after the stretch/recovery day. This also gives me all weekend to recover fully, before Mondays push session. (Yoga on Sunday morning for the second mob/flex day) I guess it would work fine the other way around too though?! @@CoachBachmann

[@andydtkd]

So yeah, no scientific reason... Monday has always been a push day though and some old habits are tough to break : )

[@CoachBachmann]

@@andydtkd not everything needs to be scientific haha and Monday is chest. There is no way around it!

[@andydtkd]

Amen to that one brother! haha@@CoachBachmann

[@jasonalva2123]

Damn, really appreciate your content. In push pull split what can be the best number of hardworking sets?

[@CoachBachmann]

A bit difficult to say as it depends on so many other factors like how many times per week are you training, what is your goal, for how long have you been training, are you training legs separately etc etc. more than 10 sets per workout per muscle group might turn into junk volume not taking technical sets etc in account. Since in a push workout all workout sets are pretty much for the same muscle group one could assume that more than 12 sets is too much. That being said 12 sets is plenty and in my opinion possibly even too much already.

[@jasonalva2123]

@@CoachBachmann I basically was a skinny guy and started doing 100 pushups for 2 years everyday . Later i came to know about Calesthenics. I want to build muscles and unlock all the Calesthenics skills. But as i ignored pull i am weak at pullups and even didn't work at my legs. Currently i do 30 pullups in total as i give preference to reps and even single leg squats . I am almost there for a handstand hold and lsit. I want to learn this skills and gain muscles. Along with that manage engineering as I don't have proper diet and i cant even afford. I can do many push moments (pike, diamond, archer).Can you suggest me a split and some tips

[@CoachBachmann]

@@jasonalva2123 You can do either a full body split or push and pull. Full body if you do 3 workouts per week. Push Pull if you do 4. If you want to do 5 or even 6 workouts I would add additional stretching sessions into the mix. A healthy diet doesnt have to be more expensive. None processed food to make at home sure is cheaper than eating out.

[@Lolgaming3d]

You may not have loads of subscribers like other influencers, but videos have much more quality than them. Keep it up, Sir. 🎉🎉🎉🎉

[@CoachBachmann]

Thank you!! I appreciate it.

[@ComfortChef]

Hey Coach, I've been training handstands with a class once a week since January and I've seen so much skill improvement. I've been wanting to add my own handstand sessions on my own other days of the week (on top of one or two gym calisthenics sessions) but the wrist pain has really just been holding me back. Only recently I've started to feel like my wrists can tolerate more work now but that feels like very slow progress. Any recommendations to speed up this wrist strengthening? I don't want to get injured but I'm also starting corde lisse this coming month so there's going to be a lot more demand on my wrists I feel. Thanks for the amazing video!

[@CoachBachmann]

Corde Lisse huh? I thought they only call it that in Montreal?! Love that you’re getting into that! I’ve done a fair amount of aerial work myself! So about your wrists. The aerial and handstand training is different enough that it should not make much of a a change honestly. Handstand pain is due to compression . Rope pain is gonna be due to tension/grabbing. I would recommend icing the wrists after training and before bed. From my experience besides building training volume slowly and paying attention to good form there is not much more you can do. I did not see too much positive change from doing heaps of wrist conditioning trying to get it stronger. Have a look at my handstand podcast episode btw! I speak about wrists quite a lot there

[@ComfortChef]

@@CoachBachmann thank you so much for the reply! I will grab a bowl of cereal and watch the podcast :)) i am very excited to keep growing in this art, it has been an amazing experience and the community has been wonderful

[@edwardgrigoryan3982]

Great video, but I'm surprised that one training split was not mentioned, which I would like to share. I alternate one day of straight arm push with bent arm pull, then a day of straight arm pull with bent arm push. Example: Day 1 focuses on weighted chin ups and planche work, Day 2 focuses on lever work (front and back) and handstand pushups, and Day 3 is a bit of a mix: I'll usually do ring push up and row variations, and then do hanging leg raises and L-sit/V-sit training. I do one leg exercise each day (alternate lower body push/quad dominant exercise with lower body pull/hamstring dominant exercise, and usually an accessory exercise or two for a couple of sets each. Besides this, I do two dedicated handstand sessions per week, and have one moderately hard cardio session per week. This has been working well for me, though I am having a hard time keeping up the volume while staying fresh enough to perform well, as my body tends to recover slowly, so I am thinking of changing things up a bit. I would also like to dedicate more time and energy to handstands to break through some plateaus (working on stalders and press handstands now).

[@ayniess]

I appreciate all the work you do and share with us. I've got a question - do you think it is efficient to have 1 working set per muscle group in 1 training (but train every day, for example)? There's an opinion that if you're sore and yet you still push through (for example, if you have 3-4 working sets per training), it is more efficient. I'd like to hear your opinion.

[@CoachBachmann]

Hey, couple things here. Soreness is not a great indicator for strength gains or hypertrophy in general. Doing 1 working set per muscle group but training every day can be done but on a purely scientific level does not make as much sense as you ant to properly fatigue a muscle before recovering it. That being said if you have a different sport that you are training then every day full body can be an option. You will gain strenght without fatiguing a particular muscle too much. I think it just very much depends on what exactly you are looking for when training!

[@moosehead4497]

You missed the vertical push-pull horizontal push-pull split

[@Rory626]

This guy has the best physique I've seen from anyone in the calisthenics space. Wonder how he trains

[@CoachBachmann]

If you listen to the episode you’ll actually find out ;)

[@ملتقىدجلةوالفرات]

Welllll he is a professional high level circus artist 🙃

[@mr.guddu1248]

Tnax so much ❤

[@Gdgdragos]

🙌🙇‍♂️

[@CoachBachmann]

(: 💪

[@oyko790]

Is a 3 days a week enough to start nd carry calisthenics?!!

[@CoachBachmann]

3 full body workouts per week are IDEAL for someone starting with calisthenics. I will be releasing a big collection on beginner calisthenics training alter this week but for the first 4-6 weeks I would recommend doing 3 full body workouts per week!

[@oyko790]

@@CoachBachmann okayy coach, i appreciate it 🥰

[@tomalol9772]

I appreciate this is probably a complicated question to answer, but what training split do you recommend for someone whos main goal is the OAHS?

[@CoachBachmann]

haha I was thinking about making an episode more specific on how handstands could tie into this system. I don't think its a complicated questions considering OAHS were my main goal besides getting juicy for the past 10 years. For OAHS you need consistency, frequency and volume. The bigger your muscles the harder handstands get (yes, I did not make it easy on myself). Yet, no muscles means you'll be fragile and you will get injured. Train handstands first thing always. You want to be fresh and rested. Use the gym or calisthenics (strength training) to stay balanced. Not even your overhead pushing is properly covered with OAHS training. Options could be: 3-5x per week full body (ultra low volume) 2x per week pull with 1x proper push & legs before the day off Regular Push Pull Split where you try to get as much time after push and before the next handstand session. I tried pretty much all splits at some point throughout my career. The Bro Split will mess you up the most for handstands for sure!

[@tomalol9772]

@@CoachBachmann Thanks for the reply that was helpful. I think the biggest thing for the OAHS is the time commitment. I've cut back on my strength training to accommodate for the handstand training. I've been doing an upper/lower split for a while and it's worked quite well. That way I've got dedicated handstand days. One dedicated upper and lower session a week as well as an additional lower volume upper day.

[@thekinodertotenzombi]

Hey coach, Which split would you recommend for planche and front lever? I was thinking of BA/SA, with two BA days for gaining hypertrophy and SA to focus in planche and FL. I just dont know if SA are too much since doing Planche, FL, BL, and other assisted planche or FL excercises is too much for me. (Almost 2 years doing calisthenics, can hold supinated BL for like 15s)

[@CoachBachmann]

I think the split you are proposing is good but overly complicated for now. You have all the right ideas and your split will most likely work but I would recommend sticking to a push pull split. Start each session with your straight arm drills to work goal specific and finish with the bent arm drills for hypertrophy.

[@corentin.pgchiv]

Thanks a lot for these advices ! But there is something I want to know. For upper the body, no problem, im not even to the inverted rows. But for the legs and the core, I don't understand how i could work on everything with full body or even upper/lower splits, as for the core there is straight body front, side, and back strengh, then compression strengh. Same for the legs, I can do pistols squats, but where do the nordic curl go, where do the isolation work go ? Thanks !

[@CoachBachmann]

Hey, so you are already onto the real problem of the full body workout. Based on goals and personal preferences there might not be enough time or energy available in one workout to train everything. For legs you could consider doing only squats and deadlifts as they will include everything just how you could consider not isolating the biceps when doing chin ups. There is no one perfect routine for everyone but from my experience with a bit of tweaking full body can work for everyone.

[@edi.7]

Não entendo o idioma, mas o que tenho pra te falar é: vc é lindo do jeito que gosto mano

[@TaneTakev]

Hey coach bachmann, i would like to know your opinion about my program i have been planning it for the past few days. Monday: pike pushups Tuesday: pull ups Wednesday : rest / sprinting Thursday : skills Friday : dips Saturday : rest / leg day Sunday : skills Skills : planche, handstand, front lever, back lever and human flag. And when i’m doing those compaund movements i do them like 100 or 200 reps per workout i dont worry about them sets and reps only the time how long it took to do it. So what do you like?

[@TaneTakev]

Hey coach bachmann, i would like to know your opinion about my program i have been planning it for the past few days. Monday: pike pushups Tuesday: pull ups Wednesday : rest / sprinting Thursday : skills Friday : dips Saturday : rest / leg day Sunday : skills Skills : planche, handstand, front lever, back lever and human flag. And when i’m doing those compaund movements i do them like 100 or 200 reps per workout i dont worry about them sets and reps only the time how long it took to do it. So what do you like?

[@TaneTakev]

Hey coach bachmann, i would like to know your opinion about my program i have been planning it for the past few days. Monday: pike pushups Tuesday: pull ups Wednesday : rest / sprinting Thursday : skills Friday : dips Saturday : rest / leg day Sunday : skills Skills : planche, handstand, front lever, back lever and human flag. And when i’m doing those compaund movements i do them like 100 or 200 reps per workout i dont worry about them sets and reps only the time how long it took to do it. So what do you like?