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Ever since I’ve been in the calisthenics game. I’ve always had the mentality that afull body calisthenics workoutis the best way to go for optimal results.
I don’t know why but the idea of performing a split, push/pull, or upper/lower workout has never really appealed to me. And I don’t think I’m alone when I say this either.
Now, if you’re reading this, then I’m gonna take a wild guess and assume that you have the same kind of mindset.
I’m also going to assume that you’re looking for a full body calisthenics workout that cuts through all the fluff and filler and actually delivers results.
Well, fret not, my little calisthenics padawan, I’ve got you covered.
Because today, I’m gonna show you the ways of the force and be revealing some of the best full body workouts you could ever dare to dream of.
And I’m not just talking basic stuff here either.
I’m talking about a systematic, tried and tested approach to calisthenics that (when implemented correctly) will leave you with the size, strength, and functional fitness of a badass spartan warrior.
Now, I won’t lie. Some of these workouts are based on my own training concepts. While others have been taken from popular calisthenics programs like Bar Brothers and Bodyweight Beast.
But even so, if you apply the workouts I’m about to reveal in this post, stay consistent, and more importantly, work your ass off. Then you’ll be well on your way to hitting your workout goals a lot sooner than you think.
WATCH VIDEO: Discover How To QUICKLY Master Advanced Calisthenics Exercises Like The Muscle-Up, Front Lever, Pistol Squat And Other Epic Moves That Defy The Law Of Gravity
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Table of Contents
Benefits Of Full Body Workouts
So when it comes to full body calisthenics, I’ve always found the benefits remain consistent no matter what style of training you adopt.
And it doesn’t matter if that training comes from weighted calisthenics…
…Progressive calisthenics.
Or even the most basic calisthenics circuit.
You’re always going to build some degree of size and strength, depending on how you perform it.
Now, the reason I’m a huge fan of full body workouts is that you end up focusing a lot more of your efforts on the essential movement patterns.
Things like…
…Pullups, dips, pushups, squats.
These are all functional compound exercises that give you way more bang for your buck.
And I don’t know about you, but I’d rather invest my time with exercises that get results and cut out all the unnecessary stuff that doesn’t do much for me.
You’ll also find that when you train this way, you’re not spending 5, 6, or even 7 days a week in the gym because you happened to miss leg day or arm day.
Which is a huge plus if you ask me.
How To Plan An Effective Calisthenics Workout
Now, as I’ve already mentioned, I don’t generally stray too far from basic compound exercises.
But in addition to this. I’m always switching up the loading and rep schemes so that it’s constantly forcing my body to adapt to a new training stimulus.
Now, you’ve probably heard a million times that it’s important to change things up every now and then to keep progressing.
But what you probably don’t realize is how often you should change things up.
Take a look at any CrossFit athlete, for example. These guys (and gals) have probably the most diverse training routines of any other sport on the planet.
No day is the same, which is their bodies are constantly being forced to adapt.
This ultimately gives them the strength, speed, power, and overall functional fitness that most of them possess.
And I guarantee that if you apply these same principles to full body calisthenics, then you’ll be way ahead of the pack before you know it.
How To Use Full Body Calisthenics For Maximum Results
So to mix things up and keep the body guessing. I like to divide my calisthenics workouts into two categories.
This includes…
- Weighted calisthenics
- Calisthenics circuits
Now, by themselves, each one of these training concepts provides certain benefits in their own right.
But combined, they provide the ultimate balance between size, strength, and immense muscular endurance and core strength.
Obviously, you’ll want to prioritize one slightly over the other, depending on your goals.
For instance, if you’re hell-bent on looking like a jacked gorilla that could scare the skin of an elephant. Then you’ll want to focus most of your efforts on different variations of weighted calisthenics.
On the flip side, if you want to improve your muscular endurance and torch a sh*t ton of calories in the process. Then you’ll want to devote your time to more circuit-based calisthenics.
The Ultimate Full Body Calisthenics Workout Plan
So based on everything I’ve highlighted above. I’m going to give you a few of my very own tried and tested workouts that have personally helped keep my fitness in check.
Again, you’ll want to prioritize certain workouts over others depending on your goals. But you should make an effort to attempt every workout below for maximum results.
WATCH VIDEO: Discover How To QUICKLY Master Advanced Calisthenics Exercises Like The Muscle-Up, Front Lever, Pistol Squat And Other Epic Moves That Defy The Law Of Gravity
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The 25 Rep Workout
So the first workout I want to talk about is a weighted calisthenics routine that utilizes the 25 rep method.
Basically, studies have shown that this is the minimum number of reps needed to stimulate strength and size gains when working with a particular weight.
And from personal experience, I can tell you that this method works like gangbusters.
See my weighted calisthenics experiment here: Weighted Calisthenics – My 6 Week Journey To Getting Jacked
Now, this doesn’t mean you can hammer out two or three quick sets and call it a day because the weight you’re using needs to be heavy enough to create extreme stress on the muscles.
I’ve found that you generally want to work with a weight that takes you at least 5-6 sets to finish all 25 reps. And by your last set, you should be struggling to hit at least 2-3 clean reps.
Anyway, here’s the workout in all its glory…
Superset 1:
- Weighted Pullups/chinups
- Weighed Parallel Bar Dips
2-3 minutes rest between sets
Superset 2:
- Weighted Inverted Row
- Weighted Pushups
2-3 minutes rest between sets
Straight Set 3:
- Weighted Split Squats
Keep alternating until you’ve completed all 25 reps.
Again, the reps and sets don’t really matter. As long as you’re working hard and you’ve exhausted every muscle by the end of the workout, then you’ve ultimately done your job.
Now, when it comes to the workout itself. I generally like to use a dip belt for the pullups with around 50-60lbs attached.
Once I’ve completed my pullups, I’ll then throw on an additional 45lbs weighted backpack and then hammer out a set of weighted dips.
After that, I’ll rest for a few minutes and do as many supersets needed to complete all 25 reps.
For the inverted rows and pushups, I’ll use a similar approach. Only now, I’ll wear a 50lbs weighted vest…
…Perform a set of inverted rows.
And then throw and my weighted backpack and smash out a set of pushups.
Again, performing supersets until I’ve completed all 25 reps.
I’ll then finish the workout up by performing split squats wearing the same weighted vest. And keep alternating legs until I’ve completed all 25 reps.
The great thing about this workout is that there isn’t really any hard and fast rule to getting it right.
As long as you’re working hard and the load is heavy, then you’re going to see some pretty incredible results.
If you wanted to, you could even up the weight to a point where you’re having to perform 10 sets per exercise, and the basic principles would remain the same.
Obviously, the workout would take a little longer. But if you stuck at it, I predict you’d see massive increases in strength that would rival even the strongest of gym junkies.
The 6×6 Workout Full Body Workout
So I originally came across this training concept when I was looking for a few proven rep schemes to impliment into my workouts.
Now, initially, this particular rep scheme was popularized by the great bodybuilding legend Vince Gironda (aka. The Iron Guru)
Here’s a link to Vince’s Training Philosophy if you want to learn more about his training concepts (it’s a great read).
But even though this workout has nothing to do with bodybuilding, I’ve taken a page out of Vince’s book and added a little twist to one of his tried and tested rep schemes.
Again, this is another weighted calisthenics workout. Only this time, you’ll perform 6 sets of 6 reps for each exercise.
Here it is for your unenjoyment…
Perform 6 sets of 6 reps of the following…
Superset 1:
- Weighted Pullups
- Weighted Parallel Bar Dips
30-45 seconds rest between sets and 5 minutes rest before moving on to the next exercises
Superset 2:
- Weighted Inverted Rows
- Weighted Pushups
30-45 seconds rest between sets and 5 minutes rest before moving on to the next exercise
Straight Set:
- Weighted Split Squats
30-45 seconds rest between sets
Now, I know this looks like the exact same workout as the 25 rep method.
And that’s because, well, it is…
But what makes this workout so unique is is both the loading of each exercise and rest periods that go with it.
Because rather than load your body with as much weight as you can handle.
Instead, you’ll want to add a weight that you can perform roughly10 repswith on your first set.
Now, there are two reasons this workout is awesome…
Firstly, there’s enough training volume in the routine to stimulate a hell of a lot of muscle growth.
And second, it’s great at torching huge amounts of fat from your frame due to the short rest periods.
Basically, it’s the ultimate full-body workout for getting big and lean simultaneously. Just don’t expect it to be easy.
The Full Body Circuit
Next up is a high rep calisthenics workout I like to impliment on occasion.
I particularly like this workout because it’s not massively overtaxing like some of the other workouts I talk about on this blog.
It’s still hard, but it doesn’t quite have the same heart-pounding, sweat-dripping approach as some of the others.
Which is why it’s great for intermittent calisthenics junkies who have a little bit of training experience under their belt. But also don’t want their heart to explode out of their chest every time they workout.
Anyway, here it is…
Perform 3-4 sets of the following…
- Wide Grip Pullups(15 reps)
- Parallel Bar L-sit/ Leg Raises/Knee Tucks(Hold an L-sit for 10 seconds, then remain on the parallel bars and perform 10 leg raises followed by 10 knee tucks)
- Parallel Bar Dips(25 reps)
- Split Squats(25 reps each side)
- Close Grip Chinups(15 reps)
- Pushups(25 reps)
45-60 seconds rest between exercises and 2-3 minutes rest between sets
Now, although this is a high rep workout. I still can’t stress the fact that form plays a vital part in the workout being effective.
The idea here is is not to just smash through each exercise as quickly as possible and move on.
It’s more about performing each move in a slow and controlled manner for maximum effect.
Even if you have to rest briefly before finishing the set.
The Gauntlet
Last up is a high rep, balls to the wall type of workout that’s split into 10-minute intervals.
Basically, you’ll set a timer for 10 minutes and perform as many reps as possible of bothpullups and parallel bar dips.
After that, you’ll set another 10-minute timer and perform as manydecline situps and Russian twistsas you can within the time frame.
Once this is done, you’ll go for another 10-minutes and alternate betweenclose grip chinups and pushups.
And then you’ll finish up with another 10-minutes ofsplit squats.
Confused?
Here’s what the whole thing looks like…
Round 1: 10 Minutes Interval
- Pullups
- Parallel Bar Dips
Keep alternating exercises and perform as many reps as possible.
Round 2: 10 Minute Interval
- Decline Situps
- Russian Twists (from decline position)
Keep alternating exercises and perform as many reps as possible.
Round 3: 10 Minute Interval
- Close Grip Chinups
- Pushups
Keep alternating exercises and perform as many reps as possible.
Round 4: 10 Minute Interval
- Split Squats (left leg forward)
- Split Squats (right leg forward)
Keep alternating exercises and perform as many reps as possible.
Now, the reason this workout is so effective is that you’re constantly changing up the muscle groups worked to allow active recovery between exercises.
This, in turn, allows you to get a lot more work done in less time.
Be warned, though, once you account for rest periods between each interval. This workout takes nearly an hour to complete.
And it’s an extremely fatiguing hour that requires your full concentration and commitment.
So if you need to regress the exercise a little, I’d recommend reducing the intervals to seven or even five minutes until you’ve built up the muscular endurance to take on the full 10 minutes.
Usually, I like to shoot for 3 minutes rest between intervals. But feel free to adjust this to suit your own fitness levels.
Taking Your Calisthenics Workout To The Next Level
So there you have it, four of my very own full body calisthenics workouts to get you looking like a jacked ninja in the shortest time possible.
And I guarantee that if you impliment one or more of the above workouts into your already awesome training routine. You’ll be well on your way to hitting your goals sooner than you think.
However, this is only the tip of the iceberg when it comes to full body calisthenics. And there are, in fact, dozens (if not hundreds) of effective workouts you can add to your routine to start seeing epic results.
So if you’re thirsty for more. Or if you just feel like you need a friendly dropkick in the right direction, then here’s something that might just tickle your fancy…
It’s called Bar Brothers – The System (see video below)
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Basically, Bar Brothers is an in-depth, 12-week calisthenics program that gives you an exact step-by-step plan of action to building a strong, functional body. Using nothing but a bar, your bodyweight, and the iron will of a gladiator.
Now, I’m not gonna lie and tell you that this program is easy.
Oh-no sherlock…
Because any program that promises easy results is preaching complete BS, and you should avoid these types of programs like the plague.
But if your deadly serious about packing on huge slabs of sexy lean muscle that the gods themselves would envy. Then this is exactly what you’ve been looking for.
Now, I’m not gonna overhype this program because, to be honest, it’s not really my style.
Instead, I’ll let you take a look at the sales page and ultimately decide if it’s right for you.
So here’s the link again if you want to take a look: Bar Brothers – The System
Anyway, that about wraps things up for today’s blog post. But if you have any questions or comments. Feel free to drop them in the comments box below…
