What Is The Best Training Split For Calisthenics?

Best calisthenics split

If you have just stepped into the world of calisthenics, you may have begun to realize that there is much more to it than you think. Not only are there a large number of exercises/movements, but there are numerous variations and splits you can utilize based on your current goals.

In this article, I will be discussing the latter…

More specifically, in this article, I’m going to present and discuss the three best training split for calisthenics. I will go over each one in full detail along with the benefits it might accompany so you can make a more informed decision on the matter! Let’s get into this.

The Full Body Split

Perhaps the most demanding workout split on this list is the full body split. As you can imagine, it involves movements/exercises that heavily engage a large number of muscle groups.

Generally speaking, the goal of a full-body split is to work as much of the skeletal muscle frame as possible during one session. Now, while this may be a very tiring way to train, the full-body split is usually only performed two or three times a week to ensure recovery.

Is the full body the best training split for calisthenics?

Deciding what split to implement into your workout routine can be difficult, especially if you are new to all of this. So, to properly decide whether the full-body split is for you, consider your goals. If your primary goal is to get stronger, the full-body split may not be the right choice. However, if your main goal is to build a very muscular and full-looking frame, the full-body split may be the right choice for you.

The Upper and Lower Split

Out of all the training splits on this list, the upper and lower split is hands down the best for beginners. It not only involves a very simple and easy workout structure but there is typically plenty of recovery in an upper and lower split.

Generally speaking, an upper and lower split usually involves 4 days of exercise and 3 days of rest. The split itself will typically have you doing your upper body on one day and you’re lower on the next day. As long as this format is followed, you can adjust rest days accordingly.

Is the Upper and lower the best training split for calisthenics?

While your goals are always the main priority here, how much time you have available certainly matters too. In this case, if you find that you do not have enough time to work out for up to four days a week, this training split might not be for you…

In cases like this, the full-body split may be for you. However, if you happen to have enough time for this split and you need an easy to follow workout custom, the upper and lower split might just be the right training split for you.

The Push-Pull-Legs Split

Without a shadow of a doubt, the push-pull legs split is by far one of the more advanced splits on this list. It not only involves a very complex format, but the split itself is extremely demanding on the body.

Typically, with this split, you can expect six days of non-stop exercising and only one day of rest per week. The workout itself will be structured in the same way as the name. For example, on Monday, you will do a push workout, then on Tuesday, a pull workout and so on.

Is the push-pull-legs the best training split for calisthenics?

With the push-pull legs split, there are a few obvious key factors; this split will take up a lot of time and a lot of effort. When it comes down to actually doing this split, you must decide if you can handle both of these factors.

If you believe that you can and you are ready to turn up the notch in your calisthenics program, the push-pull-legs split may be the way to go!


After a thorough read of this article, you will now possess a better understanding of the three best training split for calisthenics. In addition, you should now be able to make a much more informed decision on what you would like to begin with.

While you now have more information on the three best splits, you would still benefit from trying them out for yourself.

You may find that the most seemingly unfavourable split works best for you in terms of physique development. For optimal results, try to ensure that you do not overtrain. This can not only dampen your results but may result in unplanned exercise breaks.


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