Training
Schedule traning
plancomprehensive842Jul 17, 3:24 AM
Hello, Since February, I have been doing calisthenics using a power tower. Exercises I do every other day: Pull-ups Chin-ups Dips Australian pull-ups Push-ups Planks Crunches Leg raises Squats Calf raises The emphasis is mainly on the first 5 exercises. I do 3 sets of each. The time it takes me is between 30 to 45 minutes. I would love to receive some tips on this routine. In addition to this training, I often run at least a 10k per week. Thinking about adding weights, but could do more reps first. Pullups I get 8 reps.
4 replies
glittering_acadia3_3·Jul 17, 3:31 AM
I find when I do my schedule like that I’m spread a little too thin so I can’t give my best effort on the second “muscle group movement” for example my Australian rows suffer if I do pull-ups first. So I do a m/w/f and separate my primary movements like workout (A) “pull-ups/pushups/crunches/leg raises” and workout (B) “Australian rows/dips/squats/calf raises” And do 4 sets each and run them ABA one week mwf and BAB the following week and just alternate. I’ve used this routine for a few years now and I’ve been able to constantly progress it and not burn out on it. I find I can push my sets much harder and only having 4 exercises is much nicer than having 7 or 8 which always feels demotivating and I find myself subconsciously conserving effort for later in the workout when I do that. You also don’t really need plank if you do high volume pushups and crunches and leg raises honestly, it’s just wasted effort at that point. Just my two cents.
plancomprehensive8_2·Jul 17, 5:44 AM
Thnx for your advice!
glittering_acadia3_4·Jul 17, 6:07 AM
You’re welcome. Best of luck on your fitness journey!
spirited_revenue__10·Jul 17, 6:30 AM
Keep 3 full-body sessions, but give the work a clearer structure instead of repeating everything at the same effort. Pullups, dips or pushups, rows, a squat or lunge, and core work can cover the basics. Track whether pullups progress by reps, load, tempo, or cleaner range. I'd track the progression in an app like GymSet. If every set goes to failure, back off so the sessions stay repeatable.
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