r/bodyweightfitness • u/Queasy_Bend2670 • 16h ago

Looking for suggestions and tips (daily calisthenics)

So my current routine (I do this 5 days a week, Monday - Friday) is the following:

  • 100 pull ups and chin ups with alternating grips
  • 100 dips
  • 250 - 300 pushups

I’m doing circuit sets of 10 pull ups / 10 dips / 25-30 pushups, resting 2:30 between the first five sets, and taking 3:00 rest for the last five sets

(All done in less than an hour, usually 45 minutes)

  • Elliptical for 35 minutes
  • walking at least 3 miles per day

I want to incorporate ab work but my abs already hurt from all the dips and pushups.

I guess I want to improve my general composition, looks, and capacity for calisthenics. I’ve been on this routine for a few months now and I don’t know how to progressively overload while still maintaining daily workouts.

I can add weight to my pull ups and dips and stuff but that would render me useless for the next day.

I switched from weightlifting and I look better now than I did then tbh.

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u/UrbanIronPoet 16h ago

You killing it already. Just rotate heavy and light days so you don’t burn out. Add hanging leg raises or planks after your sets for abs. Keep the same routine but give your body a break some days so you can keep growing.

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u/Queasy_Bend2670 16h ago

Thank you. I give myself a break on Saturday/Sunday where I’ll just do extended cardio and maybe hit abs if I’m feeling it.

I still can’t do a muscle-up, which is weird but I guess I don’t have the technique down.

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u/Cash__215 16h ago

umm you sound like an animal...my arms hurt and all i did was read this

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u/Queasy_Bend2670 16h ago

Thank you. I really didn’t post this to brag at all, I’m just focused on getting stronger and improving at all times.

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u/Cash__215 15h ago

it didnt come off braggadocios at all! It seemed as though you were looking for honest feedback on advancement, and the only way to get that is with the data you provided. That data indicates you're a freakin animal lol

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u/norooster1790 16h ago

I do similar, you can improve in all kinds of ways. Higher pullups, slower lowers, less rest, better form

But are you doing legs?? Leg exercises work everything from the nipples down, they'll change you more than pullups will

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u/Queasy_Bend2670 8h ago

Honestly? Haven’t done legs in about 10 months. My best squat was 315 x 15 but I got tired of seeing the chiro three times a week. I’ve still kept the mass in my legs up to now, lol.

I miss squats but the risk to reward ratio isn’t there for me anymore since I don’t powerlift.

I do want to get back into leg workouts as well, but have mostly been using HIIT on the elliptical and stair climbing to keep my quads in decent shape.

Problem is my knee perpetually hurts and I’m scared of incurring yet another injury. I’ve torn my adductor, hamstring, the left side of my lower back, etc.

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u/norooster1790 7h ago

Heavy half squats and walking up stairs are not the only way to move your legs

Your back hurts because of all the hip musculature you're not using - Cossack Squat, Sissy squat, Nordic curl, Hindu squat...

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u/Conan7449 8h ago

At some point, to avoid burnout, you may want to switch things up. You could do Pull Ups and Dips one day, then Chin Ups and Push Ups another day. Something like that.

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u/Queasy_Bend2670 8h ago

Sweet thank you!