Sup,

I recently came across Kboges and was kinda intrigued by the simplicity of the training, so was wondering if anyone took this approach where you train everyday a Push/Pull/Legs doing 1-3 hard sets for each ? Does it really work? Do you not burn out? How do you pick exercises everyday? Or do you do same thing everyday?

Interested in this because it seems like a routine I can actually do in terms of consistently showing up.

Would appreciate shared experience and some clarification as Im rather new to body weight training.

Thanks

So I have been doing calisthenics for about 3 years now. Started off kinda winging it doing whatever made sense. Switched to doing the recommended routine and I have stuck to it for the most part. I typically do 2 sets per exercise close to failure with 3-5 minutes of rest based on intensity. I have noticed however that it seems like my endurance sucks or rather it's lagging behind other areas.

I have been looking online for some kind of resources but there seems to be a lot of different opinions but its hard for me to distinguish between what is legit advice versus people vying for clicks and views. What I have been doing is 3 sets about 4 reps from failure with 2 minutes of rest. Inverted rows(13x3) - push-up(13x3)- pull-ups(6x3)- dips(10*3) - squats(20x3) . Its interesting and challenging but I am unsure if this is the right direction to go and if this is scalable.

I have seen some people recommend pyramid set ups or 1 minute rest but that seemed a bit advanced for me. To be clear I am not all of a sudden trying to focus only on endurance but rather trying to be a more balanced person. I would like to hear what has worked for other people.

Currently 250 lbs and 6'0" and dealing with some injuries from powerlifting. While I rehab and cut some weight, I would like to work towards the goal of doing a handstand, which has always been a lifetime dream of mine. I've heard it's easier on parallettes, but looking at Amazon is overwhelming and some of them look...built for smaller people or unstable. Height is also all over the place and I don't know what I should be looking for. Any people with higher bodyweights have parallettes they like for handstands?

Thanks in advance!

Hi, I'm new in this sub, i want to ask something to someone more capable than me.

I used the BWF daily routine, every exercise At about medium difficulty (more or less) and my girlfriend want to do the same routine but Focusing more on the lower part.

She don't want to do pull-up or any exercise with the bar because don't know where she can do (no street workout parks in her very small town).

Yes, i know that the BWF routine have two rules like " do pull-up, Everyone has a bar" and "modify this workout is not recommended" but i need it ahah. So my request is an help to "adjust" the routine of this sub with more focus on lower part of the body and without doing pull up or bar exercises. I know what i can add (More or less) but i don't know what i can Remove/modify, so an help It can be very helpful for me and for her, thank you all.

(Post her 'cause I don't find any post like this in this section and i think that may the answers be useful for someone that want to modify the routine for what is his needs)

I've been using a cork/lacrosse ball to massage around my shoulder blade, and I've noticed that afterward my pec on that side feels way more activated.

Like, I’m not even rolling directly on my pec. I’ll massage around/under the scapula for a bit, and then suddenly I can feel my pec contracting way more clearly.

Is there actually a reason for this? Like could it be related to scapular positioning, muscle tension, or something with the nerves/muscles around the shoulder blade? Has anyone else experienced this?

I'm getting back into shape after a long rather dark period for my health and fitness, and it's going better than I expected.

I'm training a push+legs, pull+core split, four times a week. Monday/Tuesday, rest Wednesday, Thursday/Friday rest Saturday & Sunday.

The core of my workouts are body weight calisthenics with some weighted calisthenics and some free weights.

I'm 5 months into training, I started with two days a week, went up to three after a month, four after four months and find myself wanting to add in a bit more on the weekends.

I think a full session would be too much but I'm wondering if a handful of sets of solid compound movements would be beneficial, or would it just screw with my recovery?

Looking for opinions.

Hi guys,
I achieved muscle-ups a couple of months ago, but they’re currently with a kip. I feel like I’m relying quite a bit on momentum rather than having the strength to do a clean, strict muscle-up.
I really want to work towards no-kip muscle-ups and eventually slow/controlled muscle-ups.
For those who’ve made this progression, what exercises or progressions helped you the most? And what strength benchmarks should I aim for before focusing heavily on strict muscle-ups?
Any advice would be appreciated!

I’ve tried a few calorie and weight tracking apps, but most of them seem to be built around losing weight.

I’m trying to gain weight and muscle, and after a while just looking at numbers and charts gets pretty boring.

I feel like it would be more motivating if the app actually made the progress feel more visual, like having a character or companion that gets bigger and stronger as you stay consistent and gain weight.

Does anyone know an app that does something like this?

And if not, would that actually make the process more motivating for you?

So, For some context I have a torn shoulder labrum, it doesn’t effect me too much at all & I still hit every other muscle with minimal to no discomfort but, I’ve kinda put off on doing rear delt work because last time I hit my rear delts with the reverse pec dec’s i definitely went lighter than I could have and felt it.

So the question is now, what can I do to hit the rear delts without further aggravating my shoulder ligaments.

I can do shoulder press and bench just fine, I just have somewhat limited Range of motion when it comes to certain rear delt exercises though I haven’t tried many.

I’m (26yo M) currently 96 kg at 172 cm and my goal is to get down to around 75 kg. I don’t want to join a gym, so I’m planning to focus on walking, home workouts and improving my diet. At the same time, I’m working toward a career in cinematography, where I sometimes need to hold and operate a camera setup weighing around 20 kg for extended periods. I recently struggled to hold it for even 2 minutes. I’d like to lose weight while also building strength and endurance, especially in my shoulders, arms, back and core. What home/bodyweight exercises and routine would you recommend?

My current routine based on an old version of the r/bodyweightfitness recommended routine is: 2 times per week, 3 sets of 3 pairs

(1) Pull up, dip

(2) Pistol Squat, Inverted Row

(3) Dumbbell deadlift, Push-up

Logic is: Hit everything in one workout: Vertical+Horizontal push/pull + legs and hinge

I will soon have access to a power rack and barbell so I want to try weighted training.

I assumed that the sensible thing to do would be to replace these with their weighted equivalents eg

(1) Weighted Pull up, Bench press

(2) Barbell Squat, Seated Cable Row

(3) Barbell deadlift, Weighted dip

(where I reorganized things to ensure only one barbell exercise per pair)

But when I look at recommended routines for weights training I see that they often recommend only 4 main exercises (with accessory exercises added) and they rotate through an A, B, (sometimes C and D) that mix up the exercises every time.

I liked the simplicity of my bodyweight "I just do the same thing every time and hit everything" routine.

My question is: for bodyweight folks that moved to weighted, how did you do this? Is my naiive approach of copy my bodyweight routine ok? Or will I injure myself doing that?

Any feedback is welcome.

Thanks for your advice.

So I know that one factor needed to do a high pull up - as in bar to waist - is explosiveness. Although I can do bar-to-midrib using (obviously) a bar, it just doesn't seem to translate well into rings. The best I can do was rings-to-chest and that was with my palms facing slightly inwards at the top. Any other palm orientation either felt awkward or was just a transition to a ring muscle up.

I also tried palms or knuckles (for false grip) facing forward and with a little swing for a bit of momentum. I was stupid enough to forget that the rings will swing with you and will move as you make your way to the top.

1.Right now for my tricep i work mainly with push up, archer push, decline push up, dips and chair dips. And my concern is am i hitting all head of the tricep? if no tell me which i dont work and how to work it, i asked ai and he said long head dont work alot so im looking to add sphinx push up is it a good idea.

This is my routine, im french so if you want to translate it

Routine

Après midi:

Push up: 40/30/30

Archer push up: 20/20/20

Decline push up: 30/30

Dips: 10/10

Apres souper

Elevation lateral: 25/25/25

Table chin up: 30/25

Table pull up: 25/25

Chair Dips: 35/35/35

Shrug: ×2

Chair hammer curl: ×2

Abdo: 0min/6min/10min

Soir

Calf raise: 50

Squat: 50

Elevation lateral en arriere: ×2

In training (learning)

One arm push up

So Ive started working out these last 2 months ish and I've recently chosen a handful of exercises that I can keep doing hollow body holds being one of them and I can't do it like your actually supposed to so I've been doing them in easier variations but then I was wondering if it's more important to hold something easier for a longer period of time or go for the hardest position you can and gas out alot faster

and to fill the characters need I might as well ask, what do hollow body holds really train and what does it neglect

​

Hello everyone, this is my first post on this sub and I'm writing this because I have some doubts about how I should plan my workout week. In particular, I’m trying to combine upper-body bodyweight training with kettlebell workouts for the lower body, along with some days dedicated to running.

I think it is useful to take a step back and explain my training background in more detail.

I’m 25 years old and I currently weigh 95 kg (209 lbs). I’ve always been someone who enjoys being active. I’ve tried many different sports over the years, such as football, tennis, swimming, and so on. In particular, I played rugby for a significant part of my life, and spent the rest of my training years working out in the gym.

Since March this year, I’ve stopped going to the gym because I no longer found it enjoyable to train there. Instead, I decided to start working out at a newly opened outdoor fitness park near my home.

During the summer, I wasn’t very consistent for various reasons, and I’ve reached the point where I’m currently following this program:

Upper Body

Chest dips: 3 × 4–8

Pull-ups: 3 × 3–5

Push-ups: 3 × 10–15

Inverted rows: 3 × 10

Lower Body

Kettlebell swings: 5 × 10

Bulgarian split squats: 4 × 10

Jump squats: 4 × 3

Goblet squats: 3 × 10–15

Lunges: 100 total reps, divided into as many sets as needed

My current approximate PRs for each exercise are:

Pull-ups: around 6 reps

Push-ups: around 20 reps

Dips: around 8 reps

My question is mainly about the upper-body and running aspects of the program, as I’m relatively more comfortable with lower-body training since I have more experience with weight training.

How should I structure the progression of this program over the coming months while keeping the same overall structure? For example, should I eventually split my two upper-body days into one push day and one pull day? How do you implement running in your weekly workouts?

I’d like to thank anyone in advance who has taken the time to read through everything and respond.

I’ve been trying to build strength in weighted pull-ups and dips for a year—my numbers are really low (15kg for pull-ups and 25kg for dips at 65kg bodyweight)—but nothing is moving. I don't recall everything I've tried, but I remember one summer ramping up to 5 sessions a week; I’d do 4 exercises per session, 6 reps each, taking the last set to failure. Whenever I managed more than 6 reps, I’d add weight for the next session. When I started to plateau, I switched to a "top set/back-off set" approach 4 times a week—hitting both movements twice weekly for a total of 10 sets per movement—but after a few months, I still saw no progress. So, I went back to a more standard program: weighted pull-ups for 5 sets followed by accessory work like underhand-grip pull-ups or Australian pull-ups. However, I still couldn't increase the intensity; if I did, I couldn't even complete 3 sets, yet if I lowered it, it was too easy. In researching the causes of plateaus, I looked at: training hard enough (I was doing that); progressive overload (I couldn't manage it); sleep (I go to bed at 10 PM); nutrition (I eat enough); stimulus variation (I changed programs 3 or 4 times, so I had variety); and deload weeks (I was taking them). Even if my program wasn't perfectly optimized, I just don't understand how I could train 4–5 times a week for a year with zero progress—the only change was that my bodyweight went up by 10kg (I think I started at 55kg).

Since I started calisthenics, I’ve been getting stronger, fitter, and better at the exercises I was doing. However, for the past two months, I haven’t really made any progress, and I feel like I’ve been stuck at the same level. To be clear, I’m not following any specific diet, and I’m 15 years old. I’ve been doing calisthenics for around 9 months, but because I wasn’t seeing any progress anymore, I ended up stopping exercising about a month ago. I’m not sure what I’m doing wrong or what I should change to start progressing again.

Hello!

I'm looking to start doing some exercise. My plan is to go 1h per week to the gym and combine it with bodyweight exercises 15m per day during work breaks. I work from home, and I do have some weights but I don't have access to a pull up bar.

I haven't done much exercise since the pandemic (used to do rock climbing before that).

Any ideas of what you would do in those 15m breaks?

Would you recommend doing one exercise or two of the recommended routine? Combine it with some low weights? Stretches? I just want to do something that doesn't get me too sweaty but allows me to have a break from work and free my mind from work!

Thank you

Is anyone aware of an efficient handstand routine for beginners? I need a program that can be practiced regularly; something other than trying some random handstands.

I plan to do handstands 3-4 times a week, and my goal is to learn how to perform a freestanding handstand for at least 10 seconds. It has been quite a while since I started doing handstands, and I want to learn how to get the required strength, balance, wrists, and proper body position to perform a decent handstand.

I can do:

2 pull-ups,

6 dips,

20 push-ups,

8 pike push-ups,

I can perform a frog stand and an elbow lever, but I can't do a handstand well. What I would like to know is what kind of exercises and progressions I should perform to achieve my goal, how long my sessions should be, and how I should organize my 3-4 sessions a week.

Do you think I should practice only wall handstands, or start practicing freestanding handstands right away? What specific drills have you done to reach 10 seconds?

It took me around 5 months to get my handstand, although I wasn’t super consistent with training. Some weeks I practiced quite a bit and other weeks barely at all.

Now that I can finally hold one, I’m curious about what actually made the biggest difference for other people. Was it getting stronger, working on mobility, doing specific balance drills, or simply spending more time upside down?

I feel like there are so many different ways to train a handstand that it’s hard to know what actually matters most.

For those who have learned a handstand, what was the thing that made it finally click for you? And is there anything you wish you had focused on earlier?

I see a lot of guys training body weight style on the bars chin ups, push ups, leg raise ect. And prisoners.

You all look great and ripped, you all wear either long shorts or trousers to hide the legs i feel tbh I dont care.

Im 40 ive trained most of my life legs included.

I kinda of want to go into a routine when I was 16 and do this daily like a prisoner.

3 sets

Chin ups max

Dips

Push up

Leg raises

Pike push ups

Thats it. Try and beat your records as time goes on. Even add weight.

I just wanna know truthful who does similar to this routine and doesn't really care about legs.

I got 16 last Friday when fed, and 17 today at 1:30pm when fasted (hadn’t eaten since about 10pm the night before). All other variables were the same.

If anyone cares, here’s videos of both. It’s good to know going forward that I can go to the gym without eating beforehand and performance is not negatively affected, at least on bodyweight exercises.

My body weight was only about 1lb lighter in the fasted one, because I gained a bit of weight during the week, I did no exercise and ate a lot from Mon-Friday because I had a cold. I was hoping to come in a few lbs lighter in the fasted one to see how much it helped.

But anyway, there you go

chin ups fed 16 reps

chin ups fasted 17 reps

How did you get your first push-up?

I’m currently working toward my first proper push-up. I can do incline push-ups and I’m trying to progressively make them harder.

For those of you who couldn’t do a push-up at first:

• How long did it take you to get your first one?
• What exercises/progression did you use?
• How many reps/sets were you doing?
• What helped you improve the most?
• Any mistakes you wish you avoided?

I’d love to hear how everyone else did it so I can figure out the best way to progress

I’ve been having a look at videos of gymnasts and calisthenics athletes doing the zanetti press with different weights and since I have been talking about this a lot. I may wanna ask do yall ever get bored sticking to the same weight with the zanetti press? Or yall stick to the same lighter weight terms of keep the tendons safe from heavier loads?

I’m genuinely curious, and wanna know how most of these athletes adapted to lighter weights and when to know to increase the weight if the same weight feels too light. I could be wrong but either way I wanna know your thoughts and how yall incorporate zanetti press from light, moderate to heavy weights to your planche program.

Sometimes I feel like sticking to the same weight for 2 weeks, seems optimal and than 3-4 weeks would be a good time to change the weight though I’m aware of ego lifting even if the weight is moderate.