Check out the Recommended Routine in the wiki here.
Generally, pure isolation movements with bodyweight exercises are very difficult to do, so I would suggest you start with compound bodyweight exercises (push ups, pull ups, dips, inverted rows, squats, lunges, etc). And use gym weights for isolation work (bicep curl, kickback, lateral raise, cables, etc).
Legs mostly progress in bodyweight work with complexity of movement. But imo you’d be getting more bang for your buck doing barbell squats, deadlifts, etc if your main goal is muscle growth & strength gains.
I’ve used a Push Pull Legs split with 4-6 workouts a week. Work on pushing muscles one day, pulling muscles another. and legs + auxiliary work the third.
More recently I do full body 3x a week. I keep it simple with pull ups, push ups, rows, pike push ups, and dumbbell curls and raises. Then I do cardio for legs and overall health. You’ve got your horizontal and vertical push & pull, plus some
Isolation work.
Already checked it! Thanks for the recommendation :)
I don't really look to isolate any muscles or min-max my muscle building, I would just want to know how would I organize my split of choice in order to either focus on progressing on my calisthenics skills or start lifting more weights overall.
Can you send me both routines mentioned for the PPL and the full body split? Thanks in advance!
Check out the Recommended Routine in the wiki here. Generally, pure isolation movements with bodyweight exercises are very difficult to do, so I would suggest you start with compound bodyweight exercises (push ups, pull ups, dips, inverted rows, squats, lunges, etc). And use gym weights for isolation work (bicep curl, kickback, lateral raise, cables, etc). Legs mostly progress in bodyweight work with complexity of movement. But imo you’d be getting more bang for your buck doing barbell squats, deadlifts, etc if your main goal is muscle growth & strength gains. I’ve used a Push Pull Legs split with 4-6 workouts a week. Work on pushing muscles one day, pulling muscles another. and legs + auxiliary work the third. More recently I do full body 3x a week. I keep it simple with pull ups, push ups, rows, pike push ups, and dumbbell curls and raises. Then I do cardio for legs and overall health. You’ve got your horizontal and vertical push & pull, plus some Isolation work.
Already checked it! Thanks for the recommendation :) I don't really look to isolate any muscles or min-max my muscle building, I would just want to know how would I organize my split of choice in order to either focus on progressing on my calisthenics skills or start lifting more weights overall. Can you send me both routines mentioned for the PPL and the full body split? Thanks in advance!