Short answer: Use full body for two or three weekly sessions, upper-lower for four days, and push-pull-legs when you can train five or six days and recover from greater volume.
Full body
Train push, pull, legs and core in each session. This is efficient for beginners and busy schedules. Start with the full-body workout.
Upper-lower
Alternate two upper-body and two lower-body days. This gives each session more focused volume while keeping at least two weekly exposures per movement pattern.
Push-pull-legs
Push days train chest, shoulders and triceps; pull days train back and biceps; leg days train the lower body. It can work well, but six weekly sessions are not required for progress.
Choose from your calendar
| Days available | Practical split |
|---|---|
| 2 | Full body twice |
| 3 | Full body or rotating upper/lower |
| 4 | Upper/lower |
| 5–6 | Upper/lower or push-pull-legs |
Use RepSaga on push days for the programmed push-ups. Continue to the arm, back and leg pages.
Turn the push-up sets into a quest
Download RepSaga on iPhone or iPad and use clean push-ups to advance RPG battles, achievements and streaks.
Frequently asked
What is the best calisthenics split for beginners?
Two or three full-body sessions are usually easier to learn and schedule.
Can I use push-pull-legs with calisthenics?
Yes, when exercise selection is balanced and the weekly schedule allows recovery.