Is a Calisthenics Everyday Split the Best Way to Build Muscle?

Calisthenics, which is also known as bodyweight training, has become increasingly popular in recent years as a way of building muscle and improving overall fitness. Unlike traditional weightlifting, calisthenics utilizes your own body weight for resistance, which makes it a convenient and accessible form of exercise that can be done anywhere.

One common approach to incorporating calisthenics into a workout routine is through an “everyday split”, where exercises are performed every day with little or no rest days in between. This differs from other workout splits such as full-body, push/pull/legs, or upper/lower splits where specific muscle groups are targeted on different days.

But is an everyday calisthenics split the best way to build muscle? Let’s explore the benefits and drawbacks of this approach.

We’ll also discuss some exercise options and tips for creating an effective everyday calisthenics split routine.

Is it Good to Do Calisthenics Every Day?

Whether you should do calisthenics every day depends on the following:

How Long You’ve Been Training

If you’re new to calisthenics or are just starting out with exercise in general, it’s not recommended to do it every day. Your body needs time to adapt and recover from the stress of training, especially when using your own body weight as resistance.

It’s important to start slowly and gradually increase the frequency of your workouts over time. This will help prevent injury and allow your muscles and joints to become used to the demands of calisthenics (1).

However, if you’ve been consistently training for a while and have built up a solid foundation of strength and endurance, doing calisthenics every day may be possible if it’s properly structured.

Whether You’re Doing a Full-Body or Split Routine

There are different types of workout splits in calisthenics. If you’re doing a full-body routine, it may be too taxing on your body to do it every day.

On the other hand, if you’re doing an upper/lower split or targeting specific muscle groups each day, it may be more feasible to do calisthenics every day as long as you alternate between upper- and lower-body exercises.

The Intensity of Your Workouts 

The intensity of your workouts also plays a role in whether or not you should do calisthenics every day. If you’re performing high-intensity exercises with advanced progressions, your body will require more time to recover.

In this case, it may be better to take rest days in between your workouts to allow your muscles and nervous system to fully recover.

Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!

Your Overall Training Goals

Finally, your training goals should also be considered when determining how often you should do calisthenics. If you’re looking to build muscle mass and strength, an everyday split may not be the most effective approach.

Instead, utilizing higher volume training and/or incorporating weight training, and taking rest days in between workouts may be more beneficial for muscle growth.

However, if your goal is to improve overall fitness and endurance, an everyday calisthenics split may be a suitable option.

Read more: Pull-Up Alternative No Bar Exercises for Upper Body Strength

Do You Need Rest Days with Calisthenics?

Rest days are essential for any type of exercise, including calisthenics. They allow your body to recover and repair itself, which prevents overtraining and injury (2).

Even with an everyday split, it’s important to incorporate rest days into your routine. This can be achieved by alternating between high-intensity and low-intensity workouts, or by incorporating active recovery exercises such as walking or yoga on rest days.

Rest days don’t necessarily mean complete inactivity. Engaging in active recovery activities such as stretching, yoga, or light walking can enhance blood circulation, reduce muscle stiffness, and promote relaxation (3). These activities help with physical recovery and offer mental rejuvenation, which helps you return to your calisthenics routine with renewed energy and focus.

What Is the Perfect Split to Do Calisthenics Everyday?

There are multiple ways to structure an everyday calisthenics split, and the perfect split will be dependent on individual goals and preferences. Here are some options to consider:

Full-Body Routine

A full-body routine is where you perform exercises that target all the major muscle groups every day. This approach can be beneficial for beginners as it allows them to practice proper form and build a strong foundation before moving on to more advanced splits. However, full-body daily splits are not recommended for beginners, as beginners should aim for 2-4 full-body workouts per week separated by rest days.

An example of a full-body routine could include push-ups, pull-ups, squats, lunges, planks, and core exercises.

Upper/Lower Split

With an upper/lower split, you alternate between upper-body exercises one day and lower-body exercises the next. This allows for more targeted training and can help prevent overtraining in specific muscle groups.

An example of an upper/lower split could include push-ups, dips, rows, and bicep curls on upper-body days, and squats, lunges, calf raises, and glute bridges on lower-body days.

Push/Pull/Legs Split

This is another popular split where you focus on pushing exercises one day (such as push-ups), pulling exercises the next day (such as pull-ups), and leg exercises the following day (such as squats).

This approach allows for more balanced training and can also help prevent imbalances or weaknesses in certain muscles.

Body Part-Specific Split

For those who are looking to target specific muscle groups or achieve a certain aesthetic, a body part-specific split may be more suitable. This involves dedicating each day of the week to training a different muscle group, such as chest and triceps on Mondays, back and biceps on Tuesdays, legs on Wednesdays, etc.

The downside to this approach is that it may not allow enough time for muscle recovery. Our muscles are all interconnected, so even when you focus on one specific muscle group, others will still be utilized to some extent.

The Perfect Split for You

Consider all the factors mentioned above, including your training goals and preferences, when deciding on the perfect split for you to do calisthenics every day. It may require some trial and error to find what works best for your body and schedule.

Remember that consistency is the key in any workout routine, so finding a split that you can stick to consistently is more important than following a specific “perfect” split. Listen to your body, take rest days when needed, and adjust accordingly.

Sample Calisthenics Everyday Split

This sample calisthenics everyday split is based on muscle groups and can be modified to fit your preferences and training goals. It includes a mix of beginner and intermediate exercises, so adjust as needed for your fitness level.

Monday: Chest and Triceps

Push-Ups

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Keep your body in a straight line from head to heels.
• Lower your body by bending your elbows until your chest almost touches the ground.
• Push through your palms to raise your body back to the starting position.
• Keep your core engaged throughout the movement.
• Perform 3 sets of 5-10 repetitions, resting 30 seconds between sets.
• Modify by performing knee push-ups if necessary.

Tricep Dips

• Sit on the edge of a sturdy bench or chair with your hands beside your hips.
• Slide your hips off the edge, supporting yourself with your arms.
• Lower your body by bending your elbows to a 90-degree angle.
• Push through your palms to return to the starting position.
• Keep your elbows close to your body throughout the exercise.
• Perform 3 sets of 5-10 repetitions, resting 30 seconds between sets.
• Use a lower surface if you find this challenging.

Incline Push-Ups

• Find a sturdy surface, such as a bench or a table, that is secure and approximately shoulder height.
• Place your hands on the edge of the surface slightly wider than shoulder-width apart and walk your feet back until your body forms a straight line from head to heels.
• Lower your chest toward the surface by bending your elbows, keeping your body straight.
• Push through your palms to return to the starting position.
• Keep your core tight throughout the movement.
• Perform 3 sets of 5-10 repetitions, resting 30 seconds between sets.
• Modify by performing standard or knee push-ups if needed.

Tuesday: Biceps and Back

Inverted Rows

• Find a low bar or a sturdy table to use.
• Lie underneath it and grasp the bar with an underhand grip, hands shoulder-width apart.
• Keep your body straight and pull your chest towards the bar while engaging your back muscles.
• Lower yourself back down slowly.
• Ensure your elbows stay close to your body.
• Perform 3 sets of 5-10 repetitions, resting 30 seconds between sets.
• Adjust the placement of your feet to make the exercise easier or harder.

Bicep Curls (using resistance bands)

• Stand with your feet shoulder-width apart, holding one end of the resistance band in each hand.
• Keep your elbows close to your sides, palms facing forward.
• Curl the band or weights up towards your shoulders while keeping your elbows stationary.
• Lower the band or weights back to the starting position in a controlled manner.
• Engage your core throughout the movement.
• Perform 3 sets of 5-10 repetitions, resting 30 seconds between sets.
• Use lighter bands or weights if necessary.

Pull-Ups (assisted if necessary)

• Find a pull-up bar or use a mountable one in a sturdy door frame.
• Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
• Hang with your arms fully extended and your feet off the ground.
• Engage your back and biceps to pull your body up toward the bar until your chin is above it.
• Lower yourself back down in a controlled manner until your arms are fully extended.
• Perform 3 sets of 3-8 repetitions, resting 60 seconds between sets.
• If you’re unable to complete a full pull-up, consider using a resistance band for assistance or opt for negative pull-ups where you start at the top position and slowly lower yourself down.

Read more: Calisthenics Pull Workout: 8 Exercises and Everything Else You Need to Know

Wednesday: Legs and Shoulders

Body Weight Squats

• Stand with your feet shoulder-width apart, toes slightly pointed out.
• Lower your body by bending your knees and pushing your hips back.
• Keep your chest up and back straight as you descend.
• Aim to lower until your thighs are parallel to the ground.
• Push through your heels to return to standing.
• Perform 3 sets of 10-15 repetitions, resting for 30 seconds between sets.
• Modify by using a chair for support if needed.

Lunges

• Stand with your feet hip-width apart.
• Step forward with your right foot, lowering your body until both knees are bent at a 90-degree angle.
• Push through your right heel to return to standing and repeat on the other side.
• Keep your chest up and core engaged throughout the movement.
• Perform 3 sets of 10-15 repetitions, resting for 30 seconds between sets.

Pike Push-Ups

• Start in a downward dog position with your arms and legs straight, forming an inverted “V” shape with your body.
• Slowly lower yourself by bending your elbows until your head nearly touches the ground.
• Push through your palms to return to the starting position.
• Keep your core engaged and elbows close to your body throughout the movement.
• Perform 3 sets of 5-10 repetitions, resting for 30 seconds between sets.

Thursday: REST

• Take this day to relax and allow your muscles to recover.
• Consider light activities such as walking or gentle stretching to promote circulation.

Friday: Chest and Triceps

(Repeat Monday’s exercises)

Saturday: Biceps and Back

(Repeat Tuesday’s exercises)

Sunday: Legs and Shoulders

(Repeat Wednesday’s exercises)

How Long Should I Do Calisthenics Each Day?

For those who are just beginning their calisthenics journey, starting with shorter sessions of about 20-30 minutes can be effective. This duration allows beginners to focus on form and gradually build strength and endurance without overwhelming their bodies.

Intermediate practitioners who have developed a solid foundation might aim for 30-45 minute sessions. At this stage, you can incorporate more challenging exercises and variations, increasing the intensity while still managing fatigue and ensuring proper muscle recovery.

Advanced calisthenics enthusiasts often engage in longer sessions, ranging from 45 minutes to an hour or more, depending on their specific goals, such as gaining muscle mass or improving skills such as handstands or planches. These longer workouts can include complex routines that push the limits of strength and endurance.

Regardless of your level, it’s important to listen to your body and adjust your workout duration as needed.

BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and change your life for the better!

Can You Overtrain with Calisthenics?

Yes, it’s possible to overtrain with calisthenics. Overtraining occurs when you constantly push your body beyond its limits without allowing enough time for rest and recovery (4).

Some signs of overtraining include (4):

• Persistent muscle soreness
• Fatigue and decreased performance
• Difficulty sleeping
• Increased irritability or mood swings
• Frequent illness or injuries

To prevent overtraining, it’s important to schedule rest days into your workout routine and listen to your body’s signs of exhaustion or pain (2). It’s also important to have a well-balanced diet and prioritize getting enough sleep each night (5).

Varying your workouts with different exercises and intensity levels can help prevent overtraining by giving certain muscle groups a break while others are being worked on. It’s important to find the right balance between training hard and allowing for proper rest and recovery.

Is Calisthenics Enough to Stay Fit?

Incorporating calisthenics into your fitness routine can provide numerous benefits such as (6):

• Increased muscle strength and definition
• Improved balance, coordination, and flexibility
• Better cardiovascular endurance
• Improved body composition and fat loss

However, whether calisthenics alone is enough to stay fit is dependent on your individual goals and preferences. For some individuals, calisthenics may be a complete exercise routine that provides the desired results, while others may prefer to supplement their calisthenics training with other forms of exercise such as weightlifting or cardiovascular activities.

For example, if your goal is to build significant muscle mass, calisthenics may not be enough on its own. You may need to incorporate weightlifting and increase resistance levels over time.

If your goal is to improve your overall fitness and maintain a healthy body, calisthenics can be an efficient and effective way to achieve this. It’s important to tailor your workout routine to meet your specific goals.

This Calisthenics List Of Exercises provides beginner-friendly workouts that can be done anywhere.

Frequently Asked Questions

• Is 100 push-ups a day bad?

Doing 100 push-ups a day can be a beneficial exercise for building endurance and maintaining upper-body strength, but it’s important to listen to your body. For beginners, this may be too intense and could lead to burnout or injury. 

For more experienced individuals, it can be a manageable routine but should be balanced with other exercises to avoid muscle imbalances and ensure comprehensive fitness.

• Is calisthenics 3 days a week enough?

Yes, performing calisthenics three days a week is enough for many people, particularly beginners or those with busy schedules. 

It can effectively improve strength, flexibility, and endurance. Focus on a well-rounded routine that targets different muscle groups, and consider gradually increasing intensity or frequency as your fitness level improves.

Try this 30-Day Calisthenics Workout Plan to get you started on your calisthenics journey. 

• Should I quit the gym and start calisthenics?

Whether you should switch from gym workouts to calisthenics is dependent on your personal goals and preferences. Calisthenics offers the flexibility to work out anywhere without equipment, focusing on functional strength and body control. If you enjoy the variety and social aspect of the gym, you could consider incorporating both gym workouts and calisthenics into your routine for a balanced approach.

• Will 50 push-ups a day do anything?

Yes, doing 50 push-ups a day can contribute to improved upper-body strength and muscular endurance. It’s a simple yet effective way to maintain fitness, especially if it’s combined with other forms of exercise. For beginners, this can be a solid goal, while more advanced individuals may need to increase reps or add variations for continued progress.

The Bottom Line

Calisthenics can be a highly effective form of exercise, promoting strength, flexibility, and overall physical fitness. By incorporating different exercises and varying their intensity, you can create a well-rounded workout routine to challenge your body and reach your goals. Remember to listen to your body’s signals and adjust accordingly, whether by taking rest days or modifying the difficulty of a particular exercise.