Advice on calisthenics routine

[Tommymate]

Hello there,

for the past ~4 months ive been doing a regular workout routine after deciding I needed some consistency in my training. Because of my job and other commitments, this programme is a home workout routine, and for now I dont plan on working out in the gym.

However I could really use some advice and critique on my programme from some experienced lifters as I feel it could use some tweeks (maybe many)

Info on me:
70 kg, 178 cm

My goal is to be ~75 kg with high muscle mass low fat. So I probably need several bulk/cut phases

My training uses mainly bodyweight exercises, but with progressive overload.

Programme as it is right now:
Day 1: Pull up day (with dip belt). 3x 3 sets throughout the day

Day 2: Shoulder/tricep/chest day (mainly dumbbell shoulder exercises and dips/pushups) 3x 3 super sets a day

Day 3: Chin up day (with dip belt). 3x 3 sets throughout the day

Day 4: Shoulder/tricep/chest day (mainly dumbbell shoulder exercises and dips/pushups) 3x 3 super sets a day

Day 5: Leg day (random leg exercises, mostly squats). This is a bit difficult without gym equipment

And then the routine repeats.

The last 4 months ive gained 6 kg and seen decent upper body results, but I feel like it could be even better. So I could really use some advice from some experienced lifters.

Cheers
- Tommy

 

[stevesmi]

you can still do resistance and weight training even with body weight exercises. i like to start my workouts off with some monkey bars and gymnastics

 

[the_alcatraz]

Hello there,

for the past ~4 months ive been doing a regular workout routine after deciding I needed some consistency in my training. Because of my job and other commitments, this programme is a home workout routine, and for now I dont plan on working out in the gym.

However I could really use some advice and critique on my programme from some experienced lifters as I feel it could use some tweeks (maybe many)

Info on me:
70 kg, 178 cm

My goal is to be ~75 kg with high muscle mass low fat. So I probably need several bulk/cut phases

My training uses mainly bodyweight exercises, but with progressive overload.

Programme as it is right now:
Day 1: Pull up day (with dip belt). 3x 3 sets throughout the day

Day 2: Shoulder/tricep/chest day (mainly dumbbell shoulder exercises and dips/pushups) 3x 3 super sets a day

Day 3: Chin up day (with dip belt). 3x 3 sets throughout the day

Day 4: Shoulder/tricep/chest day (mainly dumbbell shoulder exercises and dips/pushups) 3x 3 super sets a day

Day 5: Leg day (random leg exercises, mostly squats). This is a bit difficult without gym equipment

And then the routine repeats.

The last 4 months ive gained 6 kg and seen decent upper body results, but I feel like it could be even better. So I could really use some advice from some experienced lifters.

Cheers
- Tommy

if you're doing well with this Tommy why change it?

hows your diet?

 

[ceo]

bros if its work why change it

 

[ROIDDERS]

if this works
whats is the issue?

 

[Quadsweep]

i dont see a problem except lack of cardio

 

[Ulter]

you cycling on this?

 

[e2]

u using any aas or sarms?

 

[2Thick]

how about some heavy big lifts?

 

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

 

[SteveMobsterG]

Get up earlier and go to a gym

 

[BodyMonster34]

bro real men lift heavy

 

[Tommymate]

Maybe I dont need to change it, but since im a beginner, and put the programme together myself, im a bit insecure about it. I might be able to get faster gains with some good advice.

Im on a slight bulk diet at the moment. Eating about 3000 kcal a day and gaining 4-500 grams a week.

 

[Tommymate]

yes

 

[Tommymate]

bro real men lift heavy

I guess thats depends on how you define "a real man"

I actually do lift quite heavy when doing pull/chin ups with my dip belt. Also, im not planning on entering any body building competitions and really just wanna look athletic

 

[Tommymate]

you cycling on this?

yes

 

[MasonicBodybuilder]

You definitely don't need several bulk/cut phases. Just focus on gaining slowly which will put lean mass on and keep fat gain away.

 

[Tommymate]

You definitely don't need several bulk/cut phases. Just focus on gaining slowly which will put lean mass on and keep fat gain away.

Interesting. This has been something ive been thinking about. My concern is that I will become too "fat" before im happy with my muscle mass.

Im gaining about 4-500 grams a week, but not sure if I could go lower in calories and still gain muscle to the full potential.

 

[Tiger Salman Khan]

you can consider sarms.....

 

[Tommymate]

you can consider sarms.....

Ive heard quite a bit about sarms, but honestly the stories ive heard has made me never consider taking them.

 

[ballin2504]

If it’s working don’t change it up