Whats My Weekly Training Split? (Calisthenics, Flexibility & Handstands)

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In this episode, I share my weekly training split for training calisthenics, flexibility, and handstands. Just because this is how I split my training up, doesn't mean it's the best way. It's a matter of getting it in and doing the work consistently.
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See you in the next video!

[@prabhjotkaurarora1232]

yess...would definitely love to see the renovations!

[@jaysonbrady6831]

I would absolutely watch you renovate that other place. Very interested in this sort of stuff at the moment!

[@swimmersavina2477]

Tom, I hope you know we all care about you - that’s why we watch your channel! In other words, please share your renovations, we’re all curious! :D

[@kbomb1235]

Imma simple man. I see a Tom Merrick video, I set aside 7-15 minutes of time, watch a video and smash that like button.

[@kbomb1235]

@Alonzo Alfredo nope. No one cares.

[@kbomb1235]

@Alonzo Alfredo also. Get a life and I hope your girlfriend gets a restraining order.

[@ebelesaurus2]

God I clicked on this so fast. Man. Between mobility, flexibility, strength, fullbody, upper body, lower body, man it can get really complex, really quickly. But my guiding principle that's helped me out the most is, do as much as you can as often as you can in the areas you're weakest, and THAT can set you up to create sensible goals for yourself.

[@millepullich106]

M: Handstand T: Upper body (focus on ring muscle up) W: Legs + handstand T: Upper body F: rest S: full body strength S: rest On my rest days, I usually practice handstand kick ups for 10 min, just to keep the feeling in my body :) And every morning I do 15 min of flexibility, mostly hamstring

[@davidsinogui]

Hey Tom! I am so thankful to have found your channel! It's a real blessing to receive your insights and to have another teacher / coach / role model on this journey toward heightened freedom of body and mind. Be well, and thanks again for your content, encouragement, and guidance. Salud!

[@angel_lagusa]

Definitively struggled with doing too much, my body is particularly slow at recovery so I really had to tone it down this past month. The fitness journey is so complex and full of obstacles, I have really been finding it fascinating since I started a year or so ago, you helped a lot ever since I discovered your channel btw so thanks for that

[@user-eu5hj8vz9o]

ok, but 0:00 - 0:13 was such a cinematic intro! Love seeing how your videos evolve too.

[@D_Moore]

Do it! Thanks for the videos, i have crazy chronic pain and dysfunction but by watching many of your videos, ive learned to renovate my body.. little bit at a time, many thanks for sharing the means to strength! Keep it up brotha!

[@Dannsandiego]

Yes, would enjoy seeing your renovation projects

[@kbomb1235]

Oh heck yeah. Definitely film that. It sounds dope.

[@DavId-qz4ej]

First of all, I love your emphasis on context and how much influence this has. I personally have started out with straight up strength training up to 6x per week 12 years ago. Today, I consciously split it to about 3 strength workouts alternating between the abs/lowerback and legs+arms+shoulder+upper back. Once a week, I go jogging/stair sprints with intervals of movement training. I also go skating (board) at least once per week (certainly not possible on or after a leg day). On rest days, I dive into your flexibility/mobility routines a bit more than when stretching after workouts. Currently works great for me and the creative sessions (movement and skating) are an amazing contrast.

[@hadronelite]

Yes, do share your renovation projects. I’m currently doing reno as well. Love to see others’ wins and fails.

[@ericpatterson5050]

I do like seeing your Renovations. Also I can't wait for your next Live! It's so nice chatting with you! 🙌🏾👌🏾🧘🏾‍♂️💜

[@andreashottin6143]

Thanks for this video Tom. Keep up the good work ! As you asked, here's my weekly training split : My training for the past month were pretty boring (pull ups, push ups, dips, squats, and a lot of yoga). Because of winter weather in northern France (rain every single day, 70km/h wind, no sunlight..) i couldn't go outside to move as I usually do. Now that the weather is milder my weekly training looks like this : -capoeira on monday -dynamic yoga session heavily focused on back bending flexibility - rest day (lot of walk trhoughout my working day) - climbing or gym rings on thursday - Friday parkour or animal locomotion I feel pretty exhausted at the end of the week but 2 days rest is enough to be powerful on the next monday

[@LucaCesari]

Hi Tom, went from too much (4-5 workouts with large volume/week) to "focus on handstands", three 1h 45 min sessions/week, leaving strength for the last thirty/forty minutes only. I was worried I would have got weaker, while at the end I am enjoying some pretty good gains (and I have been training 5+ years). On my off days, I am working on flexibility and mobility (2/week), which I basically neglected up to last year. We often forget that a full time job, family (I have a 2 year old daughter and a second one is coming in a few weeks) and life in general all add up to what we have to `recover` from. Keep up the great work, and looking forward to seeing the progresses on the renovations works!

[@Dendearts]

Awesome stuff! Really interested in explosive movement these days. Bodyweight type movement but with some speed behind them. thanks for another great video Tom.

[@NedBaker]

Really enjoyed this one! At the moment I'm doing an upper lower split and I'm only doing 4 days a week. Previously I was doing a lot more but now I'm a bit more busy my focus has shifted. My current goals are full Planche, iron cross and chest to floor pancake. My training is centered around those but obviously there's more to it. I've found doing 4 days has been really good for recovery. I'm also adding some sprints into my training too! I don't enjoy cardio but feel like it's a more fun way to train it. Great video

[@samrandalll]

I’d love to see video of your other place, it brings inspiration for me. Plus, my partner and I love you interior decor style so it’s great for ideas to steal!

[@parisjones9328]

I like your videos before I’ve even started watching them now... I really want to see you win, you deserve it 😊

[@parisjones9328]

But I also thoroughly enjoyed this video- would love to see renos!

[@HarryLangers]

Yeah I'm keen for a video about your renovation. I might buy a place and do it up sometime, so it would be good to learn from what you do

[@jakemoody8551]

Definitely wanna see renovation stuff on the jnsta, and slipping it into the Thursday vlogs would be awesome too

[@sldenn5303]

I would love to see your renovations and your take on them. ☺️. Go for it!

[@melissapiontek3886]

Really nice to hear he is only doing an tense strength day once a week because that is all I can recover from in conjunction with everything else I do!

[@nouraalshareef1027]

I'd like to watch anything thing you make. keep going I really enjoy your videos 😍

[@logannorthrop4553]

Thats a hell yeah brother on the renovations

[@chauncy3295]

love your way for training

[@archifit8041]

Would love to see the Reno! As a future architect and calisthenics enthusiast this channel would become the dream!😂

[@matthewlinney643]

I'm really gonna need you to start dropping links to all these jumpers you've been rocking lately! Oh and the content's not half bad either!

[@Woke_up_errly]

yeah Tom i would for sure be interested in seeing your renovations

[@nastasiahyam]

Yes, please reno videos would be awesome to see. What you've shown so far(bathroom) looks like quite good craftsmanship.

[@MrVicta]

I like to split the 8 excersise type of routine that you have on your pdf and what the redditors do. A workout: horizontal pull + press, squat, arms; B workout: vertical pull-press, nordics, some kind of core work... What I like about this is that it's not a typical upper-lower split, but it's not a full-full body workout either. :)

[@lululx3760]

My actual split is Upper/Lower, Upper mainly focused on Strength/Skill with a bit of Hypertrophy, Lower is split up into one Session of Strength Training + Interval Sprints on the rower and Double Unders. The other leg day is a medium to long distance row. Works quite well, making good progress, having a good amount of cardio and even the legs are growing.

[@DiegoRastalife]

Speed up videos on renovation would definitely be fun to watch. It gives you that feeling of satisfaction without actually doing the work. 😂 Also my focus at the moment is pull-ups and abs routines. I train each of them specifically 2 times a week, and that's how I'm finally seeing some progress on explosive pull ups, muscle up and these kind of exercises. I didn't want to stop working other skills as much, but I've found that all the pulling and abs strength I was lacking was also covering for other issues, like overweight and lack of control. Other movements like handstands and pistol squats have improved as well, when I'm actually training them less. So... Closing up, train your weaknesses guys. You'll see massive improvements everywhere else.

[@jj900]

Thanks mate, good to hear your thoughts on this!! Surprised what you mentioned about the running - I feel like calisthenics athletes are aiming to be good all round athletes, so thought running would be a part of that for most? My aim is strength x flexibility x cardiovascular fitness.

[@giasinso]

Hey Tom, as always a great video from U. I do 3times per week a fullbody workout. Between the workout days i spend time in Mobility and flexibility. Im active evry day, Play with my Kids, Walk with my Dog, Work in our house and so on.

[@2beCuil]

I currently do 3x full body workout starting with a warmup of 30 min incl 5-10 min handstand practice followed by pull ups, dips, body rows, pistol squats training, weighted step ups and ring push ups. I end the session with hanging knee, leg raises and knee twists. It takes about 100-120 minutes depending on rest times. Progress is slow but steady. I notice that regular deloading every 4-6 weeks help give me a boost.

[@andersjensen7348]

Fitness faq bbr atm, second phase and have made massive progress. Gonna do the lever pro when I am done with BBR. But I Want to do 5 ring muscle ups, at least 4 Archer Pull ups and 3 handstand push ups. So far I need to do tons of Work, especially on overhead strength. Currently I got an injury, so Im doing GTG Pike push ups. Cheers Tom, love the channel!

[@jakemoody8551]

Completely agree training plans always change, I made loads of progress a couple years ago just doing pushups pull ups and squats, my programs were great back then but if I did them again now I would not make any progress in my goals, training plans should always be changing

[@ryandeegan9952]

I’m interested in how you learned to do the renovations/your process. I’m also interested in your daily routine (ie. fitness, other endeavors, how you balance and optimize time).

[@quentin-luckie]

10000% would love to see renovation stuff! 🤘🏻

[@jirijirsak8961]

M: Vertical strenght (muscle up, pull-up, dip, handstand pushup) T: Handstand + Bridge W: Legs (squat, deadlift) T: Handstand + Front split F: Horizontal strenght (planche push-up, front lever row, planche hold, front lever hold) (horizontal strenght) S: Handstand + mid split S: Rest *With streght training, I am doing only progressions of those movements. I still cant do planche, front lever or handstand push-up, so I am doing easier variations

[@MatthewJamesHendrix]

Definitely down for the home reno content!

[@jburdett123]

I have been training using 'convict conditioning'. It is something I found about 3 or 4 years ago. This is what got me into calisthenics. There are 3 main books. I'm almost done with the first book and am doing 'pieces' to fill in the gaps from the 2nd book. I train 7 days a week. I am 51 years old and find that I'm doing things now that I wasn't doing in my 20's. I have also been practicing martial arts for almost 28 years. I find that calisthenics helps me with my martial arts training quite a bit. I appreciate any feedback you may have. By the way, I enjoy your approach to calisthenics. Have a great day.

[@childofgod1226]

Thanks Tom. Good video.

[@esr2398]

Renovation video sounds great:)

[@Joe-lc6or]

REAL ESTATE TOMMMMMM, simply amazing. we need more

[@TheREDSKAL]

My training split is 4 times per week fullbody hyporthphy/strength training every other day. Before my workouts I do about a hour of breakdancing powermoves and handstands. When I feel really fatigued or sore I take 2 days off or a full week of deload. My goals at the moment in breakdancing are clean swipes, flares, windmills and tuck handstand hops . In calisthenics I am trying to get the straddle planche, full front lever and strict muscle ups on rings and the bar. I don't go to work or study ive chosen to achieve my dreams instead.

[@phnification]

Would love to see the other home project!

[@tboughton11]

Would love to know what you end up doing for sprints training as have beenn wondering how to add that into the mix for myself (also wouldn't mind going down a renovations rabbit hole if you made one, why not haha)

[@psa050]

definitely yes to reno content

[@vivinpan]

Yes Please!

[@leelan5448]

HOME RENOVATION BLOGSS!!!! YAY!!!

[@scottkerr1936]

I'm really interested by your training schedule, making progress carrying out each exercise once a week. For a while I've been trying my best to find a sustainable way to keep up bodyweight training while spending the majority of my time rock climbing. Basically I'm looking to keep improving my strength with the most minimal impact on my recovery. What I currently do is 3 - 4 sets each of vertical push/pull, horizontal push/pull, core and legs. I split these exercises throughout the week, only doing each exercise once per week. Any insights into making the most strength gains out of a low volume of training?

[@valentingreulich9899]

Hi Tom, could you also give some Intel on how much time you actually spent on each of those/your sessions? During the week I actually start the day with an extended version of your 5min morning mobility routine (added some stuff from a Jeremy Ethier video to fix lower back pain, which I have been struggling with & some lower body stretching) which takes me about 20-25 minutes ;) Strengthwise I had quite a set back last year overtraining my shoulder. So I decided to basically do a full reset and start all over again. Therefore I am actually following the Bodyweight 2.0 Programm from Mark Lauren to rebuild a solid foundation. Around 30-40 minutes 4 times a week. 2-3 times a week I add some rotator cuff, scapula pulls an light pull up stuff for another 15 minutes. On top I try to incorporate one of your flexibility routines 1-2 times a week or on the weekends. (25-60 minutes each) All the best and stay healthy to all of you!

[@effpi]

Hell yeah please show us reno stuff!

[@MartyMJC]

I used to train 5-6 times a week Calisthenics when i was a teenager. But now i dont have as much time now do to various other commitments. I do 3 Upper Body sessions on Mon, Wed, Fri/Sat. 2 of the sessions are focused on Planche, Front Lever & 1 session is focused on Handstand Push Up & basics like Pullups & Dips.

[@mitchcolonna1626]

I find it incredibly difficult to take a full on rest day, most of the time I’ll just chuck some handstands in on a planned rest day cuz I’m just too antsy😂 . This vid did make new re-evaluate my training frequency tho

[@markmcg8309]

Yes would find DIY stuff interesting too Tom - I guess you could have a separate channel - but would still work here too 🙂

[@liza.832]

Literaly paused the video to hit like immediatley!! Thank you for such great content and for mentioning the aspect of "doing too much" and feeling sore its so overated and not fun!

[@patmanrick]

Would love to see renovation stuff, perhaps on new channel? Obviously you could pivot this channel a la Maxx Chewing, but from a consumer perspective I'd prefer you to keep it focussed here. Although if that's not an option happy to see it here too

[@niklaskummer2340]

Parkour is my priority at the moment, but i do incorporate 1-2 upper body sessions per week plus a lil bit of yoga :) I feel really confortable with my schedule... peace

[@nivshriker3917]

Love it.

[@idoaviv5130]

In my opinion, if you are at a stage in your life, which allows you to train 6 days a week for many hours, taking full advantage of it is a good idea. By doing so, you develop a better relationship with the type of movement practice that you are doing, and laying a good foundation for times when you will be limited to train only for a few hours a week

[@sldenn5303]

Love how you say “probably in a different place” with regards to training. Lololol. You are light years ahead! 😁🤣😁. But it does give me hope!

[@tanzo619]

Forsure wanna see the renovations !

[@journaljoy]

Yes reno vid please!!! Also a house tour!!! :)

[@ranchotv9100]

I'm currently doing V2 home workout schedule made by You👍🏻 and I'm adding shoulder and bicep triceps exercise for hypertrophy. I'm at the 3rd week of V2 and I have seen growth in my back rows I am still very weak In my pull-ups, I'm looking ahead for my pull-up skill and strength. Legs routine didn't affect that much but it is good. And the push routine was fine maybe I cudnt get it right exactly but i felt my chest really nice. Overall V2 schedule is good for home. If u want to gain more strength follow different program. I'm looking for strength focused schedule or guide so that I can design one

[@TheSpainy]

That´s interesting. When I was doing the gymnasticbodies course, they suggested once a week for stretching (full on 45 mins for front or middle )

[@TheDomenlc]

Home renovation vlogs are going to give a new definition to the hammer curl

[@lwalk5140]

Hey Tom, do you have a video going over how to structure a handstand workout after getting a good 30 seconds freestanding?

[@Helios_zm]

thats crazy I pretty much have the same trainingsplit as you 4 times handstand 2 times upper body 1-2 lower body 2 times stretching

[@henriquehansen314]

The best program is the one you like to do and can do consistently

[@FiredrygonXIII]

Monday: push-up & dips Tuesday: pull Wednesday: rest Thursday: push Friday: pull Saturday: legs Before every of my workouts I do 5min of jumping ropes plus work on planche on push days and lever on pull days for 5/10 min And sometimes I do abs

[@carloferraris2909]

Thanks Tom for inspiration . Actually do 4 workout focus on handstand and strenght at week and in the other 3 day do mobility workout focus on pancake and front split. Training every day ( even if 3 sessions are mobility often one hours and half ) can be counterproductive?

[@joshuabush2569]

I'm currently doing 2 full body workouts a week and sometimes switch to an upper / lower 3× a week. I'm a busy dad with a physical job and recovery is essential! Plus as much as I like training I don't want to be working out 6× a week.

[@BodyweightWarrior]

Full body 2x per week, big fan of that

[@joshuabush2569]

@@BodyweightWarrior yeah I like all the rest days and time off for life. Used to follow the popular Reddit recommended routine but definitely found it suboptimal on a recovery point, quite long workouts aswell.. actually what I am doing now is basically the recommended routine but with pike / handstand push-ups instead of dips and a little bit of dumbbell arm work instead of the dreaded core work 😄

[@tommygunTW1]

Cool intro. Is that bournemouth?

[@calisthenicsindia8498]

Hey Tom just post videos of they come from u it's just superb.

[@rodrigoperezgarces8023]

Hey Tom, any thoughts of making a bridge follow along?

[@Yojax]

I’d love to see some DIY tutorials! As a guy who can barely put together IKEA furniture it’d be much appreciated 😂

[@ctturuk]

I would like to see the renovation property progress! I watch modustrial maker on YT and find it very interesting :)

[@noborienten8713]

Im currently training handstands but my progress is really slow. I only have a little space in my room so doing it freestanding in the middle is really scary, I might fall over and hit my toe/leg badly on the table. So for now, I'm stuck on the wall for at least 3mos and getting a few 10secs or more holds here and there. Anyway, renovation videos would be good to watch.

[@ethanlsn]

would love to see the house stuff

[@sohamdata]

i would love to see the renovations dude!

[@youdeservetolive584]

Thanks for this wonderful video :) How do you structure Skills versus Strength? Do you start with Skill Practice (like planche, front lever etc) and than move on to Strength (pull ups, dips etc) ?

[@BodyweightWarrior]

They’re all strength unless we’re talking about very easily technical work

[@youdeservetolive584]

@UCU0D%F0%9F%98%80%F0%9F%98%80ZhN-8KFLYO6beSaYljg Of course, I meant it more in a way of higher risk of injury. But thank you so much for your answer

[@DANIELLONDONCHARLES]

yes man do would be well interested

[@sunshines6784]

Golf stretches Tom they would be very useful for flexibility

[@timiland5881]

Tom you should get some Vibram shoes and look at barefoot running. I think you would like it. My feet have quite literally changed shape and become way more mobile/strong. Pretty cool.

[@oliverarnell5538]

yes film the house thing

[@linusfuchs4455]

i would love to see some golf content !

[@matt1023]

Do the house vids too!

[@arunkumarnataraj9882]

What is your diet? And please help us to know what kind of diet would be good to reduce fat and weight loss.

[@petrsvetr01]

After reading Overcoming gravity and watching your videos, I decided to drop down to 4 training days ( 3 "rest" days- i still do handstand or flexibility) and I made the biggest proggres ever. Also my body feels super good and healthy. Doing less is sometimes more.

[@lualpinheiro]

What is your routine like for the 4 days ? upper/lower?

[@petrsvetr01]

@@lualpinheiro yes sir

[@PaulGillooly1]

So glad I saw you make coffee. What is it with youtubers?

[@Solingen1000]

Renovation vlog plz!

[@bridgetburt]

I would love to see renovation videos!!!

[@jhmovement9201]

Tom are you planning on doing your sprints with an athletics club/ at an athletics track or just in the park etc??

[@BodyweightWarrior]

Just the park, maybe beach

[@kaiphan6335]

I am doing full body workouts at the moment. I am in swim season and I find that I need to do full body workouts to have adequate recovery.

[@Mel-qr5ob]

I started a group fitness program at the start of the year and I've gone up from 4kg to a 10kg kettlebell. (Which I know is still tiny. I'm trying) Then my case worker refered me to a different program. One that was free. I thought, "hey why not, if it's good it's saving me money" Within the first week they were pushing people so hard they puked, I don't puke (idk why, just can't), so I was just feeling extremely nauseous and like I was about to faint: dizzy, ears ringing, seeing spots etc. Honestly I was crying during some of those workouts, not that you could tell with how hard I was sweating. The following days after that course I was always so sore I couldn't even put on my bra or do much, I just hobbled round the house. I quit after the first week. I'm still debating whether or not I made the right choice and whether the trainers saying "exercise is supposed to push you this hard, don't you want to improve?" was right... but your "progress is measured in improvement, not pain" really helps me feel better about that decision, because I already know I'm improving on the original course I was doing and that that ammount of struggling in the course I quit isn't really necessary for improvement... even if I'm improving slower. I've gone back to my original group fitness program.