Just want to be clear right off the bat, calisthenics is neither superior, nor is traditional lifting inferior.

For those out there that that are not training for performance(sport, competition, etc) and are looking for a good way to get and maintain adult aesthetics, I cant recommend highly enough, daily calisthenics

Im in my mid 30s and have never looked better aesthetically in my entire life. Im curious those of you on this board that do calisthenics, what is your weekly protocol?

My routine is variations of pushups/pullups and bodyweight squats/lunges or KB swings Mon-Friday. I have 10 min rest between between sets where I accumulate my incline walk cardio for the day(usually 30 minutes minimum).

If you are looking for something a bit different, id highly encourage looking into it. Great resources are Kboges and Fitnessfaq on youtube

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Posted by Red Foreman

Member since Oct 2021

42 posts

Posted on 4/11/24 at 8:15 am to scottydoesntknow

Kboges is legit. His info on YouTube is straightforward and to the point, instead of 10 min of pointless dribble like other influencers.

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Posted by GallinagoGallinago

Member since Jul 2020

31 posts

Posted on 4/11/24 at 8:40 am to scottydoesntknow

Very similar mentality to you - I've done it all and nothing makes me feel better than a daily calisthenics program.

I start with a 1.5 mile run and start a routine of...
12 ring pullups
12 bodyweight squats
12 ring dips
12 bodyweight squats
12 ring rows
12 bodyweight squats
12 ring pushups
12 bodyweight squats

Then I reverse this back up, but max out the ring reps. Throw in some candlesticks or hanging leg raises at the end and I'm done with it all in 35 mins or so.

I've found with this I just don't accumulate the fatigue I would from any previous programs - ranging from marathon training to barbell regimes - but the aesthetic results are better.

K Boges and The Bioneer are awesome, it's amazing what simple and consstent can do.

This post was edited on 4/11/24 at 8:42 am

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Posted by OysterPoBoy

City of St. George

Member since Jul 2013

35045 posts

Posted on 4/11/24 at 8:47 am to scottydoesntknow

quote:
Fitnessfaq

That's very close to the name of the fitness guy that I follow.

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Posted by scottydoesntknow

Member since Nov 2023

1984 posts

Posted on 4/11/24 at 8:48 am to GallinagoGallinago

quote:
The Bioneer

Haha we once exchanged some not so nice comments when I commented on one of his YT vids. He deviated from his normal stuff and posted some sjw virtue signaling and he didnt like that I called him out

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Posted by scottydoesntknow

Member since Nov 2023

1984 posts

Posted on 4/11/24 at 8:49 am to OysterPoBoy