Here's A Sneak Peek Into My Insane Daily Calisthenics Routine

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The idea of performing a daily calisthenics routine would send most people running in terror as they scream “Overtraining” at the top of their lungs.

However, I’m here to add a little bit of controversy into the mix. And tell you that when done correctly, a daily dose of calisthenics can be a huge benefit in more ways than one.

Here’s why…

Firstly, it turns exercise into a consistent habit. And for some people, this is the difference between remaining focused…

…Or, reverting back to their old, lazy ways.

And second, the constant release of endorphins you get from hammering out daily pushup and pullups will be more than enough to keep your mental wellbeing in check.

Not to mention the constant metabolism boost you’ll get after each workout.

So it’s safe to say that there are a few reasons to adopt this style of training.

Anyway…

Being the avid calisthenics junkie that I am, there’s been more than one occasion in my life where I’ve used this style of training to my advantage.

Better still, the results I’ve experienced have been more than enough to convince me that it’s worth the time and effort.

Which is why in today’s not so epic blog post, I’m bringing the thunder and taking you on a journey into ‘what I feel’ makes for an awesome daily calisthenics workout.

So read on my little padawan apprentice, because from here on out, sh*t’s about to get real.

WATCH VIDEO: Discover How To Build Huge Slabs Of Muscle, Extreme Power, And The Ripped Body Of A Calisthenics Warrior Using Nothing More Than A Bar And Your Own Bodyweight…

(Video Will Open In A New Window)

Table of Contents

The Effects Of Daily Calisthenics On The Body

Now, there’s a common misconception in the fitness industry that whenever you perform resistance training…

…Be it from free weights, machines, and yes, even calisthenics. You need to allow your body adequate recovery time for the muscles to grow and repair.

And while I agree that this is an essential piece of the puzzle for getting bigger and stronger. It doesn’t always paint the whole picture.

For instance, take the average gym junkie who performs multiple sets of heavy squats and deadlifts in the 3-5 rep range.

Chances are, this guy is completely hammering his CNS (central nervous system) into oblivion during his workout. And because of this, he’ll need at least 48 hours recovery before hitting this same set of exercises again.

Now, on the flip side, a guy who’s smashing out multiple sets of bodyweight exercises in the 10, 20, or even 50 rep range. Will have no way near the level of CNS fatigue of the guy who’s deadlifting.

Don’t get me wrong, high rep training is still hard. And there’ll obviously be a variance of recovery time depending on the individual.

But in my experience, it’s a hell of a lot easier to jump back into high rep training the next day without too much trouble.

Now, this isn’t to say you should continually hammer your body in the ground with daily calisthenics.

That would be like breaking your leg and then trying to run a marathon.

All I’m saying is that if you program your workout correctly. Your muscles will be more than capable of adapting to the training stimulus you’re giving them.

Should Newbies Practice Daily Calisthenics?

Now, this is a bit of a tricky subject because it’s been years since I’ve found myself in this position.

But what I will say is that if you’re fairly new to calisthenics and you’re struggling to hit above 5 reps on any given exercise. Then you’re gonna want to take things slow and build up your workout threshold over time.

However, if you’ve got a few months of training experience under your belt and you’re capable of hammering out 50 pushups without puking up a lung. Then it’s safe to say you can get away with daily calisthenics.

At least for a while anyway…

Should You Train To Failure?

Usually, I’d say yes because pushing past your limits is what’s ultimately going to help your muscles grow and adapt.

The problem, however, is that training to failure will cause some serious muscle fatigue. Which, over time, can have a massive knock-on effect on your training performance.

To be honest, I think a lot of it comes down to training volume and how conditioned you already are to deal with the workload.

So I think the take-home message here is that you should just listen to your body and know when it’s time to take a few days off.

What About Weighed Calisthenics?

Now, normally, I’d say no to weighted calisthenics on a daily basis. But again, it all comes down to the individual.

For instance, whenever I practice weighted work, I do it purely from a strength standpoint where I perform 5×5 or 6×6 full-body workouts.

So for me, performing this style of training would be way more than I could handle in the long run.

Now, this isn’t to say you can’t practice weighted calisthenics every day.

But if you do, I’d recommend programming in some kind of split routine to make sure you’re not working the same muscle groups on consecutive days.

Here’s My Slightly Insane Daily Calisthenics Routine

So here it is, my slightly insane, yet highly effective daily calisthenics routine for getting strong and shredded.

It goes a little something like this…

Pullups
Parallel Bar Dips
Situps
Pushups
Split Squats

Now, as you can see, it’s nothing fancy, and it’s certainly isn’t something to write home to your mother about.

But when executed the way I’m going to show you in a few minutes, this is ‘by far’ the most efficient to train your body for the best results.

Here’s why…

Firstly, every exercise on this list is a compound exercise. Meaning each one works multiple muscle groups for maximum effect.

Second, they’re all adaptable. And there are countless variations and progression you can cover with each and every move.

Take the pushup, for instance…

Now, pushups in their most basic form. Are performed with your hands and feet on the floor with your body parallel to the ground.

But if you dig a little deeper, there are, in fact, dozens, if not hundreds of ways you can adapt this exercise to make it as easy, or as difficult as you want.

I won’t go into details of every progression because, to be honest, it’ll take way to long to cover in a single blog post.

But just to give you a visual on a few of the more popular pushup variations, the picture below should give you a brief idea of what I’m talking about.

Now, something you might not have noticed is the specific way I’ve structured these exercises.

And the reason they’re in this order is to give adequate recovery time for each muscle group. So you can get more bang for your buck every time you transition to a new exercise.

Here’s what I mean…

Pullups (back & biceps)
Parallel Bar Dips (chest & triceps)
Situps (abs, obliques, core)
Pushups (chest and triceps)
Split Squats (quads & hamstrings)

In addition to this, I’ve also placed the more demanding exercises first (pullups and dips).

And I’ve done this because they’re generally a more low repetition exercise. And performing them after hundreds of reps of situps, pushups, and squats simply won’t have the desired training effect that you want it to.

Trust me, I’ve experimented with this on more than one occasion, and the output your get just isn’t the same if you place them last.

How To Workout Depending On Your Goals

Now, there are different ways you can approach this workout, depending on your goals.

Firstly, you could execute a balls to the wall type of approach and break it down into a quick circuit.

Like this…

10 Pullups
20 Dips
50 Situps
50 Pushup
50 Split Squats (25 reps each side)

Repeat for 3-5 Sets

Or, you could take a different approach and focus on slow repetitions, perfect form, and muscle engagement.

See, even though they’re both essentially the same workout, the way you execute them will have a massive impact on the results you get.

For instance, the first (balls to the wall) approach will spike your heart rate to near catastrophic levels. And as a result, you’ll probably become an extremely ripped, highly conditioned fat-burning machine.

However, if you take the latter approach (slow and controlled). You’ll probably find your strength increasing massively.

Taking Your Calisthenics Routine To The Next Level

Now, this is just the bare-bones basics of a daily calisthenics routine.

But given enough time and effort, there really isn’t any limit on how far you can take this style of training.

Just to give you an example of what I’m talking about, take a look at some of the old top-level athletes like Herschel Walker and Mike Tyson.

Back in their prime, both of these guys were calisthenics beasts who would regularly hammer out hundreds, if not thousands of reps of these basic exercises every single day.

Now, I’m not saying you should take it to this extreme (unless you really want to, that is).

I’m just using it as an example of what’s possible when you put your mind to it.

Wrapping Things Up

Hopefully, this has given you a little insight into what you can achieve with daily calisthenics.

And everything I’ve highlighted above should give you more than enough to think about when planning your next workout.

However, this is still just the tip of the iceberg. And if you’re ready, there’s a hell of a lot more you can do to take your calisthenics workouts to an entirely new level.

Enter the Bar Brothers Program

Now, I won’t go into too much detail here. But basically, Bar Brothers is a highly effective, but very intense calisthenics program design for one thing and one thing only.

To get you in the best shape of your life using nothing than a bar, your bodyweight, and the iron grit of a calisthenics warrior.

Check out the video below to see what I mean…

WATCH VIDEO: Discover How To Build Huge Slabs Of Muscle, Extreme Power, And The Ripped Body Of A Calisthenics Warrior Using Nothing More Than A Bar And Your Own Bodyweight…

(Video Will Open In A New Window)

I’m not going to try and overhype or oversell this program to you because, to be honest, it’s not really my style. And I’d much rather you just take a look at the program yourself and decide if it’s right for you.

But one thing I will say is this…

…If you buy this program, implement it’s teaching, and remain focused and consistent. Then I guarantee that over the next few months, you’ll gain insane strength…

…Pack on huge slabs of lean muscle

And ultimately look like the lean, mean fighting machine you’ve been dreaming about since you were a small child.

Here’s the link again to check it out: Bar Brothers The System