Calisthenics Daily Workout Plan: Push, Pull, and Legs Split

Training calisthenics most days of the week is a powerful way to build muscle, master impressive skills, and optimize your fitness, but only with a smart plan.

This guide provides a balanced 6-day push-pull-legs (PPL) workout split you can follow daily, with an optional seventh day for light, active recovery.

By training each movement pattern twice per week, you create the ideal frequency for consistent progress without overworking your joints.

This daily calisthenics workout can be modified for all levels, from beginners who need to build a solid foundation to advanced athletes who are looking to refine their skills.

Is It Okay to Do Calisthenic Workouts Every Day?

Yes, you can do calisthenics workouts every day, but only if you’re smart about it. The key is to avoid training the same muscles and movement patterns back-to-back. By rotating your focus – like in a push-pull-legs split – you give specific muscle groups time to recover while you train others.

A twice-per-week PPL split is typically 6 training days (push, pull, legs, then repeat), which means you’re training most days, not literally every day. So:

• 6-day PPL = training six days per week with one rest day. That’s not every day in the strict sense.
• You can make it actually every day by adding a very light 7th day focused on recovery or low-intensity skill practice (e.g. mobility, easy handstand balance, scapular care, walking). Keep it far from failure and short (15-30 minutes).

In practice, many athletes use “every day” to mean daily movement, where one day is active recovery (1). If your goal is true daily training, keep that 7th day restorative so your tissues still recover while maintaining the habit and skill freshness.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

This approach allows you to practice skills frequently without overworking your body. You should also manage how hard you train. Most of your sets should feel challenging but not take you to complete failure. This helps you build strength and muscle while reducing the risk of injury, particularly to your joints and tendons.

A successful daily training plan involves listening to your body. If you feel overly tired or your performance drops, this is a sign that you need more rest.

For more guidance on structuring your training, check out our 1-month calisthenics workout plan.

Read more: Complete Calisthenics: 8 Exercises for a Full-Body Workout

What Is a Balanced Calisthenics Daily Workout Plan?

A balanced plan works all your major muscle groups twice per week (2), ensuring you train pushing, pulling, and leg movements equally. It also includes exercises to keep your shoulders healthy and uses clear, step-by-step progressions to help you get stronger and learn new skills.

Below is a 6-day push-pull-legs (PPL) plan that is designed for daily training. Each workout focuses on a few main strength or skill exercises, followed by accessory movements to build muscle and support your joints. This plan starts with a manageable number of sets and gives you room to add more as you get stronger.

Getting Started

• Equipment: This plan assumes you have access to rings, a pull-up bar, resistance bands, and a place for dips. A weight vest or belt is helpful for adding load, but not required.
• Reps in Reserve (RIR): This is how many more reps you feel you could have done at the end of a set. “1-2 RIR” means you should stop the set feeling like you could have done 1 or 2 more clean reps. “3-4 RIR” is less intense and is ideal for practicing skills without getting too tired.
• Warm-up (8-10 minutes before each workout): Gently move your shoulders in circles, do some band exercises for your rotator cuffs, prepare your wrists, and perform a few easier versions of the main exercise for that day.

Weekly Schedule

You can run this plan from Monday to Saturday and take Sunday off, or place a rest day in the middle of the week if you feel you need it.

• Day 1: Push A (focus on chest and dips)
• Day 2: Pull A (focus on rows and chin-ups)
• Day 3: Legs A (focus on squats)
• Day 4: Push B (focus on shoulders and handstands)
• Day 5: Pull B (focus on pull-ups and levers)
• Day 6: Legs B (focus on hamstrings)
• Day 7: Rest (or light activity such as stretching)

Day 1 – Push A (Chest and Dips Emphasis)

1. Ring Dips
   • Goal: 4 sets of 6 to 10 reps, stopping with 2-3 reps left in the tank.
   • How to do it: Lower your body for about 3 seconds, don’t pause at the bottom, push up powerfully in 1 second, and squeeze for 1 second at the top.
   • When to progress: Once you can do 10 clean reps for all sets, add a small amount of weight (2.5 to 5 lbs) or try to go a little deeper.
2. Ring Push-ups (with feet elevated)
   • Goal: 3 sets of 8 to 12 reps, stopping with 1-2 reps left in the tank.
   • How to do it: Lower for 3 seconds, pause for 1 second at the bottom, push up in 1 second, and squeeze for 1 second at the top.
   • When to progress: When you can hit 12 reps for all sets, raise your feet higher or add a 5 lb weight vest.
3. Planche Lean (a static hold)
   • Goal: 4 sets holding for 12 to 20 seconds, at a light intensity (3-4 reps in reserve).
   • How to do it: Lean forward with straight arms, keeping your shoulders pushed forward.
   • When to progress: When you can hold for 20 seconds across all sets, lean further forward.
4. Ring Triceps Extensions
   • Goal: 3 sets of 10 to 15 reps, stopping with 0-1 rep left in the tank.
   • How to do it: Lower for 3 seconds, pause for 1 second, extend up in 1 second, and squeeze for 1 second at the top.
   • When to progress: When you can do 15 reps for all sets, lower the rings to make it harder.
5. Shoulder Health: Band Face Pulls
   • Goal: 2-3 sets of 12 to 15 reps at an easy intensity.

Day 2 – Pull A (Row and Chin-up Emphasis)

1. Feet-Elevated Ring Rows
   • Goal: 4 sets of 8 to 12 reps, stopping with 1-2 reps left in the tank.
   • How to do it: Lower your body for 3 seconds, don’t pause, pull up powerfully in 1 second, and squeeze for 1 second at the top.
   • When to progress: Once you hit 12 reps for all sets, raise your feet higher or add a 5 lb weight vest.
2. Chin-ups (add weight if possible)
   • Goal: 4 sets of 5 to 8 reps, stopping with 2 reps left in the tank.
   • How to do it: Perform reps with a full range of motion from a dead hang.
   • When to progress: When you can do 8 clean reps for all sets, add 2.5 to 5 lbs.
3. Front Lever Tuck Holds or Rows
   • Option A (Holds): 4 sets holding a tuck position for 8 to 15 seconds, at a light intensity (3-4 reps in reserve).
   • Option B (Rows): 3 sets of 4 to 6 strict rows in a tuck position, stopping with 2-3 reps left in the tank. Lower for 4 seconds, don’t pause, pull up in 1 second.
   • When to progress: For holds, when you average 15 seconds, move to a more open tuck. For rows, when you hit 6 reps, use a more open tuck.
4. Rear Delt Band Pull-Aparts
   • Goal: 3 sets of 15 to 20 reps, stopping with 1-2 reps left in the tank.
5. Ring Curls (for biceps)
   • Goal: 3 sets of 8 to 12 reps, stopping with 1 rep left in the tank.
   • How to do it: Lower for 3 seconds, don’t pause, curl up in 1 second, and squeeze for 1 second at the top.
   • When to progress: When you hit 12 reps, step further forward to increase the difficulty.

Day 3 – Legs A (Squat and Quad Focus)

1. Pistol Squats (one-legged squats)
   • Goal: 4 sets of 4 to 8 reps per leg, stopping with 1-2 reps left in the tank. Use assistance if needed.
   • How to do it: Lower slowly for 3 seconds, pause for 1 second at the bottom, stand up in 1 second, and pause for 1 second at the top.
   • When to progress: When you can do 8 reps per leg with just your bodyweight, add a 5 lb weight vest.
2. Bulgarian Split Squats
   • Goal: 3 sets of 6 to 10 reps per leg, stopping with 1 rep left in the tank.
   • How to do it: Lower for 3 seconds, pause for 1 second, stand up in 1 second, and pause for 1 second at the top.
   • When to progress: When you can do 10 reps per leg, add a 5 lb weight vest or go deeper.
3. Calf Raises (single-leg, on a step)
   • Goal: 4 sets of 10 to 15 reps per leg, stopping with 1 rep left in the tank.
   • How to do it: Lower for 2 seconds, pause for 2 seconds at the bottom stretch, rise up in 1 second, and squeeze for 1 second at the top.
4. Core: Pallof Press (with a band)
   • Goal: 3 sets of 12 to 15 reps per side, at a moderate intensity.

Day 4 – Push B (Shoulder and Handstand Emphasis)

1. Pike or Handstand Push-up Progression
   • Goal: Choose a level you can manage. For elevated pike push-ups, do 4 sets of 5-8 reps. For wall-assisted handstand push-ups, do 5 sets of 3-6 reps. Stop with 2-3 reps in the tank.
   • How to do it: Lower your body for 3 seconds, don’t pause at the bottom, and push up in 1 second.
   • When to progress: When you hit the top of the rep range, increase your range of motion (e.g. put your hands on blocks) or move to a more difficult progression.
2. Ring Support Hold
   • Goal: 4 sets holding for 15 to 30 seconds at a light intensity (3-4 reps in reserve). Keep your shoulders pushed down.
   • When to progress: When you can hold for 30 seconds, add a small amount of weight (2-5 lbs).
3. Incline Ring Fly Push-ups
   • Goal: 3 sets of 8 to 12 reps, stopping with 1-2 reps left in the tank.
   • How to do it: Lower for 3 seconds, pause for 1 second with a wide stretch, bring your hands together over 2 seconds, and pause for 1 second at the top.
4. Lateral Raises (with bands or light dumbbells)
   • Goal: 3 sets of 12 to 15 reps, stopping with 1-2 reps left in the tank.
5. Shoulder Health: Wall Slides
   • Goal: 2 sets of 12 to 15 reps at an easy intensity.

Day 5 – Pull B (Pull-up and Lever Emphasis)

1. Pull-ups (add weight if possible)
   • Goal: 5 sets of 4 to 6 reps, stopping with 2 reps left in the tank. Come to a complete stop at the bottom of each rep.
   • When to progress: When you can do 6 clean reps for all sets, add 2.5 to 5 lbs.
2. Front Lever Rows (tuck or advanced tuck)
   • Goal: 4 sets of 4 to 6 reps, stopping with 2-3 reps left in the tank.
   • How to do it: Lower your body slowly over 4 seconds, don’t pause, and pull up powerfully in 1 second.
   • When to progress: When you hit 6 reps, move to a more open tuck position.
3. Scapular Pull-ups
   • Goal: 3 sets of 8 to 12 reps, stopping with 2 reps left in the tank. Focus only on moving your shoulder blades.
4. Face Pulls (with bands or rings)
   • Goal: 3 sets of 12 to 15 reps, stopping with 1-2 reps left in the tank.
5. Hammer Curls (with bands)
   • Goal: 3 sets of 10 to 15 reps, stopping with 1 rep left in the tank.

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Day 6 – Legs B (Hamstring and Glute Focus)

1. Nordic Curls
   • Goal: 4 sets of 4 to 6 reps, stopping with 2-3 reps left in the tank. Use a band or your hands for assistance.
   • How to do it: Lower your body as slowly as possible over 5 seconds. Catch yourself with your hands and push back up.
   • When to progress: When you can do 6 reps, reduce the amount of assistance you use.
2. Hamstring Sliders
   • Goal: 3 sets of 8 to 12 reps, stopping with 1-2 reps left in the tank. Use a towel on a smooth floor or sliders.
   • How to do it: Lower your hips for 3 seconds, don’t pause, and pull your heels back to your glutes in 1 second.
3. Step-ups (on a high box) or Cossack Squats
   • Goal: 3 sets of 8 to 12 reps per leg, stopping with 1-2 reps left in the tank.
4. Hip Thrusts (with a band or dumbbell)
   • Goal: 3 sets of 10 to 15 reps, stopping with 1 rep left in the tank.
5. Tibialis Raises (against a wall)
   • Goal: 3 sets of 12 to 20 reps to strengthen the front of your shins.

How to Progress Over Time (4-5 Week Cycle)

• Week 1: Start with the lower end of the rep ranges and focus on perfect form.
• Weeks 2-3: Try to add a rep or a few seconds of hold time to your sets each week.
• Week 4: This should be your hardest week – aim to hit the top of the rep ranges.
• Week 5 (Deload): Reduce your total number of sets by about half and make the exercises a little easier. This week is for recovery so you can come back stronger.

Final Reminders

• Listen to your body: If you feel pain (not just muscle soreness), you should stop immediately. If you can’t hit your reps with good form, make the exercise easier, but remember to always prioritize proper form over the amount of reps you can do.
• Tendons and Joints: Always warm up properly, especially your elbows and shoulders before pushing and pulling exercises. Progressing slowly is the best way to keep your connective tissues healthy (3).
• Recovery is Key: Get 7-9 hours of sleep per night and eat enough protein and calories to fuel your workouts and help your muscles grow (4, 5).

Can You Get Ripped with Calisthenics?

Yes, you can absolutely get ripped with calisthenics. Achieving a “ripped” physique requires two things: building sufficient muscle mass and reducing body fat to make that muscle visible (6). Calisthenics is highly effective for both.

Muscle growth, or hypertrophy, is achieved by putting your muscles under enough tension to cause microscopic damage, which the body then repairs and reinforces (7).

Bodyweight exercises accomplish this through leverage. Instead of adding weight to a bar, you progress by moving to more difficult variations of an exercise that increase the load on your muscles (8). For example, you might move from a standard push-up to an archer push-up, which places more of your body weight onto a single arm.

Fat loss comes down to creating a calorie deficit – burning more calories than you consume (9). Calisthenics workouts are excellent for burning calories and boosting your metabolism, especially when performed with high intensity and minimal rest. Combining this consistent training with a sensible diet is the key to revealing the muscle you build.

To learn more about the physique you can build with this training style, explore our article on the female calisthenics body.

Read more: 6-Month Calisthenics Transformation – Here’s What to Expect

Is Calisthenics Better Than the Gym?

When it comes to training, it’s common to see strong opinions. Some gym-goers may dismiss bodyweight exercises as too easy, while some calisthenics enthusiasts may view weights as inferior. 

The truth is that both training styles are effective and complement each other exceptionally well. Many high-level athletes incorporate both weighted and bodyweight exercises into their routines to build a well-rounded physique.

So, which one is better for you? The answer depends on your goals.

• For Upper-Body Strength: A well-designed calisthenics program can be just as effective as weightlifting for building upper-body strength and muscle. Progressions in exercises such as push-ups, pull-ups, and handstand push-ups provide more than enough challenge to stimulate growth.
• For Lower-Body Strength: Gym workouts are generally superior for developing maximal leg strength and size. While calisthenics exercises such as pistol squats and lunges are challenging, the potential for progressive overload with weights is much greater.
• For Skill and Control: Calisthenics excels at developing body control, balance, and proprioception (10).

Movements such as the planche or front lever require immense core stability and muscular coordination that you may not develop through traditional weightlifting alone. For example, the bench press is excellent for building raw pressing strength, whereas the planche develops superior upper-body control.

Ultimately, neither method is universally better. The best approach often involves combining elements from both. You could substitute a barbell exercise for its bodyweight equivalent in your routine – for example, swapping the military press for handstand push-ups or the bench press for planche progressions.

Are you looking to get more done in less time? Try our 1-hour calisthenics workout.

What Are the Downsides of Calisthenics?

While calisthenics offers numerous benefits, understanding its limitations will help you make informed training decisions and potentially address weaknesses through supplemental methods.

Limited Lower-Body Development

Calisthenics struggles to provide adequate stimulus for significant leg muscle growth and strength development compared to loaded exercises.

The Challenge: Your legs are your body’s largest and strongest muscle groups. Bodyweight squats quickly become too easy for most people, while single-leg variations such as pistol squats require significant mobility and skill that can take months to develop.

Impact on Training: This creates a gap where your legs aren’t receiving optimal training stimulus during the skill acquisition phase. Weighted squats and deadlifts can progressively overload the legs from day one.

Potential Solutions: Many calisthenics practitioners supplement with weighted exercises for legs or use creative progressions such as jump squats, shrimp squats, and weighted single-leg movements.

Progression Gaps and Plateaus

Calisthenics progressions often involve large jumps in difficulty that can create extended plateaus (11).

The Reality: Moving from regular push-ups to one-arm push-ups isn’t a smooth progression, it’s a significant leap requiring months or years of dedicated practice. During this transition period, progress can feel stagnant.

Comparison to Weights: Adding 2.5 pounds to a bench press provides smooth, incremental progression. The calisthenics equivalent may require mastering an entirely new movement pattern.

Training Impact: These gaps can be frustrating and may require creative programming, resistance bands, or partial range-of-motion work to bridge the difficulty jumps.

Equipment and Space Limitations

Despite being “equipment-free”, effective calisthenics actually requires a specific setup for optimal training.

Reality Check: Quality pull-up bars, gymnastics rings, parallettes, and adequate ceiling height for handstands aren’t always available. Many apartment dwellers struggle to create optimal training environments.

Progression Requirements: Advanced movements often need specific equipment. Front levers require stable horizontal bars, while many pushing progressions benefit from parallettes or gymnastics rings.

Travel Challenges: While basic bodyweight exercises can be done anywhere, maintaining advanced skills during travel can be challenging without familiar equipment.

Skill Learning Curve

Calisthenics has a steeper initial learning curve than traditional weight training (11).

Technical Demands: Movements such as handstands, levers, and muscle-ups require significant coordination, balance, and technique refinement that can take months to develop.

Patience Requirements: Unlike lifting weights where strength gains translate quickly to performance improvements, calisthenics skills often require extended practice before noticeable progress appears.

Frustration Factors: The time investment needed to master basic skills can be discouraging for people who are looking for quick results or those with limited patience for skill development.

Social and Motivational Challenges

Training alone with bodyweight exercises can lack the motivational elements that are found in gym environments.

Isolation Factor: Without training partners, classes, or gym atmosphere, maintaining motivation can be challenging for people who thrive on social interaction.

Knowledge Barriers: Learning proper progressions and programming requires significant research and education, unlike gym equipment that often has built-in instructions.

Understanding these limitations doesn’t diminish the value of calisthenics – it simply helps you create realistic expectations and potentially supplement areas where bodyweight training falls short of your goals.

Frequently Asked Questions

• Is calisthenics 3 times a week enough?

Yes, training calisthenics 3 times a week can be incredibly effective, particularly for beginners or those with limited recovery capacity. A full-body routine performed three times per week allows you to hit each muscle group with adequate frequency and volume for building strength and muscle. As you advance, you may find that you need more volume, which is when a 6-day split can become more beneficial.

• Do boxers do calisthenics every day?

Many boxers incorporate calisthenics into their daily training, but it’s part of a larger, periodized program. They often focus on different aspects each day, such as endurance, power, or core strength, rather than performing the same high-intensity workout daily. This approach ensures they develop well-rounded athleticism while managing fatigue and reducing the risk of overuse injuries.

• Can you do squats every day?

It’s possible to do squats every day, but it requires careful management of intensity and volume. Athletes who squat daily often vary the type of squat (e.g. bodyweight, pistol, weighted) and the intensity, alternating between heavy, light, and recovery days. 

For most people, squatting 2-3 times per week with adequate recovery time is a more sustainable approach for long-term strength and muscle gains.

• Can you train 8 days a week?

The concept of training 8 days a week isn’t feasible as a week only has 7 days. This idea likely refers to a training cycle that extends beyond a standard week, such as an 8-day rotation of workouts. 

While you can structure your training in this way, it’s essential to ensure your program includes adequate rest days to allow for recovery, as continuous high-intensity training without breaks will lead to burnout and injury (12).

The Bottom Line

Training calisthenics most days of the week is highly effective for building strength and skill, as long as you follow a structured plan like this 6-day PPL split. By hitting each movement pattern twice a week, you’ll get the ideal frequency for growth while allowing for recovery. The key to long-term success is to follow the progression rules carefully, listen to your body, and take a planned deload week every 4-5 weeks to allow your joints and muscles time to fully recover.