How Many Calisthenics Repetitions Should You Do?

How Many Calisthenics Repetitions Should You Do?

Have you ever asked yourself how many times you have to do an exercise? For how long? Which exercise?

A LOT of clients always wonder how to build a workout with calisthenics.

Today I am going to give you an easy way to figure it out.

Design your workouts around compound movements: pull ups, push ups, dips, squats and core hinges.

All variations of those moves are also compound movements.

Set the proper total amount of reps per day:

• Beginner: 100 reps
• Intermediate: 200 reps
• Advanced: 300 reps
• Master: 400+

Divide this amount equally between each exercise, each day.

Don’t train the same thing every day. 

Here is an example:

• Day 1: pull ups, push ups, core
  • Beginner: 30+ of each 
  • Intermediate: 60+ of each 
  • Advanced: 100+ of each 
• Day 2: pull ups, dips, core
• Day 3: Push ups, squats, core

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Nicolas

Frequently Asked Questions

1. What is the fundamental approach for designing calisthenics workouts? I should $\mathbf{design}\mathbf{my}\mathbf{workouts}\mathbf{around}\mathbf{compound}\mathbf{movements}$, which include $\mathbf{pull}\mathbf{ups}$, $\mathbf{push}\mathbf{ups}$, $\mathbf{dips}$, $\mathbf{squats}$, and $\mathbf{core}\mathbf{hinges}$, as well as all their variations.

2. What are the suggested total daily repetition goals based on my fitness level? The suggested total daily repetition goals are:

• $\mathbf{Beginner}$: $100\mathbf{reps}$

• $\mathbf{Intermediate}$: $200\mathbf{reps}$

• $\mathbf{Advanced}$: $300\mathbf{reps}$

• $\mathbf{Master}$:  400+

3. How should I distribute the total number of repetitions across the exercises for the day? I should $\mathbf{divide}\mathbf{this}\mathbf{amount}\mathbf{equally}\mathbf{between}\mathbf{each}\mathbf{exercise},\mathbf{each}\mathbf{day}$.

4. What is a key rule regarding my daily training routine? The key rule is $Don’t\mathbf{train}\mathbf{the}\mathbf{same}\mathbf{thing}\mathbf{every}\mathbf{day}$.

5. What is the breakdown of repetitions for a Beginner, Intermediate, and Advanced user on a day combining pull-ups, push-ups, and core? For a day combining $\mathbf{pull}\mathbf{ups}$, $\mathbf{push}\mathbf{ups}$, and $\mathbf{core}$ (three exercises):

• $\mathbf{Beginner}$: $30+\mathbf{of}\mathbf{each}$

• $\mathbf{Intermediate}$: $60+\mathbf{of}\mathbf{each}$

• $\mathbf{Advanced}$: $100+\mathbf{of}\mathbf{each}$

6. What is the suggested three-day example for structuring a training week?

• Day 1: $\mathbf{pull}\mathbf{ups},\mathbf{push}\mathbf{ups},\mathbf{core}$

• Day 2: $\mathbf{pull}\mathbf{ups},\mathbf{dips},\mathbf{core}$

• Day 3: $\mathbf{Push}\mathbf{ups},\mathbf{squats},\mathbf{core}$