Workout split

Can't quite get your first push up yet? Dont worry, this workout split will help you unlock it, and much more!

key information

To successfly build muscle, you need to progressively overload. Progessive overload is when you add either reps, weight, or do better form(slow down the exercise). Additionally, to build muscle/lose weight for both, you need to eat high protein foods. To lose weight, eat in a caloric deficit(less calories), this is called a cut and to gain muscle eat in a caloric surplus(more calories), this is also called a bulk. If you are a complete beginner and you are skinny fat(low muscle and high belly fat), you can do a body recomposition. This is where you eat at maintanance(use a online maintanance calculator) and eat high protein foods, no matter what diet you should be eating high protein still.

For this workout split, we are just trying to adjust to working out, so we won't do anything crazy or high volume yet. It will consist of 3 days of working out, each full body, and taking around 30 min-1 hour each session. You can choose what 3 days you want to workout but I recommend one day rest in between and 2 days rest after the third workout day, For example: Monday: Day 1 full body, Tuesday:Rest Wednesday: Day 2 full body, Thursday: Rest, Friday: Day 3 full body, Saturday: rest, Sunday: rest.

Day 1

• Warm up(5-10 min), here is the warm up I recommend,warm ups
• Incline push ups: 3 sets of 8-12
For Incline push ups, go to an incline you can do 8 reps in(not too easy where can you get 12+ but not too hard where you can't get 8). This can range from a wall, your kitchen countertop, to your couch.
• Squats: 3 sets of 10-15
If squats are too hard, click the link at the top to look at progressions(harder variations) and regressions(easier variations) and, this goes for every exercise I've talked about.
• Inverted rows: 3 sets of 8-12
Inverted rows are similar to Incline push ups. Find a sturdy place to perform them, under a table, at a park with bars, or if you buy one you can use a singular dip bar. Pick a version you can do for atleast 8 reps but no more than 12, the easiest ones is your doorframe(pulling upright), the hardest is a steep low bar, the steeper you are pulling the harder it is.
• Plank: 2 sets of 30 sec-1 min
The plank trains your core. Core is one of the most important parts to calisthenics, all advanced calisthenics skills have one thing in common, you have to have a strong core to do them. Planks are an excellent way to strengthen your core as a beginner, start at 30 seconds and aim to increrase your time, even by a second, every week(This is called progressive overload, and its a crucial part in working out).

Day 2

• Warm up(5-10 min)
• Scapular pull ups: 2 sets of 8-12
Scapular pull ups are great for beginners because they build a strong foundation for exercises like pull ups and front levers. Additionally, they train the scapula which is one of the most things in calisthenics.
• Jack knife pull ups: 3 sets of 6-10
These might be hard at first but they are a key part to unlocking your first pull up. You can do them with rings(if you have them), a pull up bar(you just need a chair or something to sit up), or a dip bar. You sit with your feet out in front of you(you can sit on a chair or a table anything around that height works), kind of like a L-sit, then you pull your body up with your feet still touching the ground, mimicking a real pull up.
• Planche leans: 3 sets of 10-20 sec
planche leans are great for beginners(and even sometimes advanced athletes) because they are the first progression and build the foundation for the planche. To perform them, get in push up position with your scapula protracted(this is why scapula training is important) with your wrists facing outwards and lean as front as you can while being able to hold for 10 seconds. Once you can do that for 20 seconds lean more.
• Alternating lunges: 3 sets of 16-24
Alternating lunges are great because they train your legs and get you ready for harder exercises in the future like pistol squats or bulgarian split squats.
• Hollow body hold: 2 sets of 20-30 sec
This is a hard core exercise, so if you need tuck in your knees to make it easier. Aim for 20 seconds to start and try to increase your time every week. To perform this, lay flat on the ground with your arms overhead. Flex your abs and glutes so your lower back is touching the floor. Then either lift your legs off the ground a little bit or tuck in your knees and hold that position while flexing your abs. You should feel the burn a lot in your abs.

Day 3

• Warm up(5-10 min)
• scapular push ups: 2 sets of 8-12
As I explained earlier, scapula control is very important in calisthenics. This skill strengthens the scapula protraction and retraction, protraction is a VERY important part to the planche, which is an advaned calisthenics skill.
• Knee push ups: 3 sets of 8-12
If you are a boy, you may think knee push ups are too "girly" but actually, they are a great way to progress to your first push up! Even after your first push up, they are very helpful to multiply your reps to 5 to even 10!
• Push up negatives: 2 sets of 4-8
These are a hard exercise compared to knee and incline push ups so don't worry if you can't do them yet. To perform them, get in push up position and lower yourself as SLOWLY as you can and once you hit the floor, stop and go back to push up position(you only perform the lowering part of the push up and then the rep ends, this is why its called a "negative," it can also be reffered to as the eccentric, the positive or the concentric is the other part).
• inverted rows negatives: 3 sets of 5-8
For this, I want you to remember the height you inverted rowed at day one and go lower than that height until you can only do the negative part for around 5 reps(this height should be a good amount lower than the height you were rowing at on day one because you are only performing the negative, and its less reps). If this is too easy, you can do pull up negatives or check the link to alternatives.
• jump squats: 3 sets of 8-12

  Jump squats are excellent to build stronger, more athletic legs and are beginner friendly. If you can't do them yet, perrform regular squats for now but try and slow down the negative.

• leg raises: 3 sets of 8-12
Leg raises are excellent to target your abs and core, they will build functional core strength and even build you abs, especially the lower ones. To perform them, lay flat on the ground and flex your core/glutes(like the hollow body hold) but this time don't put your arms in front of you. Slowly raise your legs until your legs are around 90 degress(little less if you need to for now). If they are too hard, tuck in your knees or put your hands under your butt.