Hi Dominik, I used to be a bodybuilder and haven't trained for 20 years and tried your beginner workout you kindly sent me , and loved it and can feel my muscles have worked hard and it's only the first one. Thanks for giving me back the motivation to train again 👍
This is awesome thank you man!!! I train schedule 2 but wasn't fully sure if I was doing it right. Turns out I was but there was some awesome tips in that tutorial that I'll take on board. Keep the tutorials coming man you're a great inspiration.💪💪💪💪
Like the routine 1 ya got there dom, tho I bleed this stuff so probably try the everyday mix up, will balance it out like ya said tho . Thank u bro 💯💪🏻
Really started doing way too much lately, usually ending in me being burned out after ten to fourteen days with little progress at the end of the month. Inspired me to get my shit together and train more structured again. Gonna try number two with leg/core+handstands for the next 10 weeks with rest on sunday and the heavier workouts in the beginning of the week. See where this takes me ;) Thanks a lot and keep up the good work!
Very informative! I'd love a video on how to structure a workout routine. That'd be very helpful so I can make a workout routine that satisfies my own personal goals.
@@trdic I love the UBB program and am currently using it. I already have a decent bit of strength and was thinking about moving onto strength based skills. How would I add OAC and HSPU training into my UBB routine for optimal strength and performance?
Manav Chhuneja I suggest you read the book 'overcoming gravitiy 2' by steven low. It's basically a super indepth tutorial on how to tailor a calisthenics routine no matter the goal or circumstances
I always plan a yoga/pilates day. With how tight my body gets after hard training, it's important to get all the muscles to release to be able to have full ROM.
Well said!💪 This is my workout sched right now(I start the training at sunday) Sunday-Basics(or Pull and Press) Monday-Core Tuesday-Off Wednesday-HSPU and FL training Thursday-Off Friday-Basics and Core Saturday-Off
Hi Dominic What do you think about Mon-Pull, Tue-Push, Wed-Legs&Abs, Thur-Break, Fri- start routing again. The reason I’m asking is my recovery is not as good as when I was younger (47 years old). I find if I do you second split you had on the board my upper body eventually completely fatigues after a few weeks and easily can get injured.
I'm only about 4 weeks in to my calisthenics journey. My current schedule is: Mon: Shoulder/handstand push up workout Tues: Pull up/bicep workout Wed: HIIT core/ab workout Thurs: Push up/chest workout Fri: Push/Pull bar mix or leg workout After watching this I might change it up a little but any advice would be much appreciated.
Hey Dominic, What do you think about to separate Bend arm exercises and straight arm exercises? I do this Split now for 2 Month and for me it feels very well. Best regards Udo
Awesome content. Could you go further into total reps and volume? Example: if I can currently do 20 push-ups in a row and want to do 50, how many total reps should I be competing per week to gain enough strength and endurance to complete 50 straight, strict form push-ups?
If I am doing a day of only Pull or Press, how many excercises should I do? Should I pick one (like weighted pull ups) and just go all out or since its just a Pull day should I do several pull excercises?
My main question is how often to train skills like lever and planche. Should they be trained in conjunction with regular exercises like push ups and pull ups? Lately I've been finding that doing static skill work like planche and lever transitions to being able to do high reps of pull ups and such anyways, so I essentially stopped doing those all together. But then there's things like one arm pull ups and pelican push ups that I'm trying to perfect and increase reps on and trying to tackle those along with static skills ends up being very demanding. So what I do is low volume, 2-3 times per day static holds to keep my body is xposed to it often so it adapts and then I train oap and pelican like 2 times a week, sometimes one. Is there anything you'd suggest or change about my approach? THANKS
would be interesting to know how you include your boxing workout into your calisthenics training bcs I am sure many people have problems with that...for me for example due to my genetics is hard to train even push/pull 2-3 times a weeks not forget about legs. I would just get injured @Dominik Sky
I came to conclusion that pulls are easier for joints and recover than pressing, so i started to do it more...rows or pullups and hammstrings almost every day...i was affraid about being "balanced" but i feel even better now tbh
At the moment I'm doing push day and pull day every other day. Squat, lunges and pistols are push, dead lift and cleans on pull days. On some days off farmers carries and burpies super set for gpp or weighted walk for cardio. Walk and bike through out the week.
Hey Dominik what do you think about my Plan: Goals: one arm pullup/ plance/ good Cardio/ strenght in benchpress and Deadlift Week one: Mo: calisthenics / Intervall Runs/Sprint Tu: rest We: calisthenics /3km run Th: chest triceps Fr: back biceps 5km run Sa: shoulder core (arms) Su: Rest Week 2: Mo: Intervall runs Tu: Rest We: calisthenics 5km run Th:chest triceps Fr:: back biceps Intervall runs Sa: shoulder core Su: Rest Please Tell me if this shit is ok :D
There s no secret but hard work .. For me weekly is like 5 times workout My routine: Pull Press Core Legs *pull /chin-ups *Dips-[different kinds of push ups: Chest; Triceps; Shoulders] *Core - Abs on the ground on Dip bar [High elevate leg raise; Leg raise on a bar;planche holds ] *Legs - a different variation on one leg squat, squats, split squats , walk outs, calf raise
If I'm running schedule 2, how many exercises per workout should I do? I've over trained myself on other schedules I've done and I dont want to do it again 😂
I swear this is probably the MOST HELPFUL tutorial on training schedule like holy shit man youre awesome! Why didnt i discover this channel when i first started calisthenics before!
As a beginner if i want to do routine 1, is 1 exercise for pull and 1 for push good for day 1, with like 4-5 sets with 6-8 repetition? Or should I combine the 2 exercises for push and pull and do 2-3 sets per exercise with 6-8 repetition? And on Wednesday to keep same sets and reps with different exercises for push and pull.
I usually do Monday: Run + core Tuesday: pull + press Wednesday: run Thursday: front lever + basics Friday: run Saturday: front lever + basics Sunday: press + core
Hey Dominik, love the video! I would love a recommendation. Handstands are my main thing and I train it fairly intensely 4 days a week...how would it look to incorporate separate pulling and pressing workouts? I have the recovery capacity to do 2 a days, just not sure how I would set that up. Currently I do Mon Tues handstands, Thurs Fri handstands
Mon pulling and handstands, Tuesday pressing, Wednesday handstand (+legs), Thursday pulling and handstands, Friday pressing, Saturday handstand (+legs), Sunday rest! Should take some time to adjust but that works quite nice =)
Hey Dominik how can I avoid overtraining then? I'm training with an schedule similar to the 2nd one. But I feel super tired lately ,like no strength at all , gotta add that I'm training after work + studying too. I'm doing like 3 exercises per muscle group per session with around 3 sets per exercise at high intensity. For example: -Pull day: Pull ups , bodyweight rows , unilateral rows and biceps. -Push day : Dips , ring push ups and pike push ups. -Legs day... I don't do a lot of stuff at all but I feel super tired.
Planche do it 2 times a week and maltese once a while maltese is a little dangerous so you have to be good at planche and then you can start to think in maltese
thanks sir i am still doing 1st but max out n u r right most days i feel shit, but some days i feel over the moon, im contemplating 2, but in schedule 2 u do each muscle twice while in 1st u do them 3 times, so how come 2 times per week is better than 3 times
About that schedule number 3.Am I gonna still make some progress if I do mma monday wensdey friday and tuesday thusday saturday that schedule of yours.And sunday I rest.I wanna do both mma and calisthenics but I don't know how to combine them.
Can i train with my normal back workout on the first pull day and train front lever, one arm chin up, on the second pull day, the same on push day with normal push workout on the first day and handstand, planche on the second day?
Can i ask you. Are you doing weighted dips, pullups, pushups?do you do small amount of sets?do you manage 3 pull/press days a week?you doing skills also?do you manage to recover?
i gotta say man, you just come off as a genuinely nice and helpful dude.. i appreciate the advice and demeanor
Very well said. I was thinking the same thing. What a really, really nice guy. God bless him.
Third schedule is my routine. Full time job on hospital, wife, kids, only have 5-6hour sleep. Yes still making progress, but little bit slower.
Awesome! No excuses!
Dominik Sky your perfect content always makes me motivated. So please keep posting dom ;)
I'm the same but I'm doing schedule 2. I have to get up at 4:45am to do my workout! Getting up earlier is worth it!
Man, you are a HUGE inspiration for me! I love watching your videos.
Dominik, I am very thankful for this :) I do have my own training schedule, but this definitely helps.
Glad it helps
I wish I had your gym at my house!
Hi Dominik, I used to be a bodybuilder and haven't trained for 20 years and tried your beginner workout you kindly sent me , and loved it and can feel my muscles have worked hard and it's only the first one. Thanks for giving me back the motivation to train again 👍
Awesome!
your videos are better and better. thanks for your content i really appreciate that .
Makes complete sense, thanks for the motivation man!
Nice dude finally uploading again!!! I started my own channel cuz of you man
This is awesome thank you man!!! I train schedule 2 but wasn't fully sure if I was doing it right. Turns out I was but there was some awesome tips in that tutorial that I'll take on board. Keep the tutorials coming man you're a great inspiration.💪💪💪💪
Glad you like it
Hey Dominik, great video it will help me to start again my training. Thanks man.
Thank you!! This is exactly what I have been asking for :)
Like the routine 1 ya got there dom, tho I bleed this stuff so probably try the everyday mix up, will balance it out like ya said tho .
Thank u bro 💯💪🏻
Great advice. Thank you. Your video's are kick ass.
The best video about how much to train!!
Awesome video man, thanks!!
Always I learn from you.💪
Thank you so much for all the help dominik.
Beneficial as always! Thnx Dominik! 😀👍
Brother i have no words for your help to thank you ... you eliminated every stupid reason not to work out ... thanks allot !!!!!
Really started doing way too much lately, usually ending in me being burned out after ten to fourteen days with little progress at the end of the month. Inspired me to get my shit together and train more structured again. Gonna try number two with leg/core+handstands for the next 10 weeks with rest on sunday and the heavier workouts in the beginning of the week. See where this takes me ;) Thanks a lot and keep up the good work!
Great info! Thank you Dominik :)
Very informative! I'd love a video on how to structure a workout routine. That'd be very helpful so I can make a workout routine that satisfies my own personal goals.
What are your goals?
For any upper body skill goals you have, this will help you, you are welcome, enjoy =)
dominiksky.clickfunnels.com/ubbmember
@@trdic I love the UBB program and am currently using it. I already have a decent bit of strength and was thinking about moving onto strength based skills. How would I add OAC and HSPU training into my UBB routine for optimal strength and performance?
Manav Chhuneja I suggest you read the book 'overcoming gravitiy 2' by steven low. It's basically a super indepth tutorial on how to tailor a calisthenics routine no matter the goal or circumstances
I always plan a yoga/pilates day. With how tight my body gets after hard training, it's important to get all the muscles to release to be able to have full ROM.
you are a master of masters bro!!!!
Show us your boxing skills!!! Great video by the way bro
good job brother !!! great plan :)
You are a very nice boy Dominik. Always be happy and healthy 🙌🎶
Thank you very much. You are very kind for sharing.
Very informative! Thanks for making this video!
You are welcome
This man is a big teacher
Reaaaly usefull video ! Thanks dominik 😄😀😄😀
Great video man!
When would you schedule mobility training?
Awesome work Dom you're the real deal. Just wondering if you're still doing Calesthenics or are you on weight lifting training now?
Well said!💪
This is my workout sched right now(I start the training at sunday)
Sunday-Basics(or Pull and Press)
Monday-Core
Tuesday-Off
Wednesday-HSPU and FL training
Thursday-Off
Friday-Basics and Core
Saturday-Off
Where legs ??
I don't train them actually. But I play a lot of basketball in my off days so, idk. I think that also counts lol
Adrielle Addy Casil never skip leg day bro! Just add some pistol squats in there somewhere that will be good
Training is a thing that make me happy.
Loved the video. Thanks. :)
Bcz of u I think Im also gonna change my game and perception. I really love doing Calesthinics.
Commerce Junction so much more fun than lifting weights!
Te nowe widea są super :)
Awesome...very helpful
Amazing video!
Thank you very much brother 🙏
Hi Dominik can you make a video about how to make routine specially for pull/push for example for HSPU/OAC...
What an awesome video, I've been training tired for three months and not made a visible progress
nice video again!
Hi Dominic
What do you think about Mon-Pull, Tue-Push, Wed-Legs&Abs, Thur-Break, Fri- start routing again.
The reason I’m asking is my recovery is not as good as when I was younger (47 years old). I find if I do you second split you had on the board my upper body eventually completely fatigues after a few weeks and easily can get injured.
Plans are always positive)
Great vide bro, please make a video on how one training could look like.
Here you go:
dominiksky.clickfunnels.com/ubbmember
the best all the way
Maaan can’t fu***ng stop lookin at your armss❤️❤️❤️
I'm only about 4 weeks in to my calisthenics journey. My current schedule is:
Mon: Shoulder/handstand push up workout
Tues: Pull up/bicep workout
Wed: HIIT core/ab workout
Thurs: Push up/chest workout
Fri: Push/Pull bar mix or leg workout
After watching this I might change it up a little but any advice would be much appreciated.
Awesome schedule....
❤️ love !!!!!!!
Good video bro
Like before watching!!
That hair on your picture won't move, no matter how many times i rub my screen 🤔
But Watch it! :D
@@trdic yeah I watch it
You EVIL MAN, I touched the screen a few times to clean this hair off :D
Hey Dominic, What do you think about to separate Bend arm exercises and straight arm exercises?
I do this Split now for 2 Month and for me it feels very well.
Best regards
Udo
Awesome content. Could you go further into total reps and volume?
Example: if I can currently do 20 push-ups in a row and want to do 50, how many total reps should I be competing per week to gain enough strength and endurance to complete 50 straight, strict form push-ups?
If I am doing a day of only Pull or Press, how many excercises should I do? Should I pick one (like weighted pull ups) and just go all out or since its just a Pull day should I do several pull excercises?
Welcom back 8) peace
The best
My main question is how often to train skills like lever and planche. Should they be trained in conjunction with regular exercises like push ups and pull ups? Lately I've been finding that doing static skill work like planche and lever transitions to being able to do high reps of pull ups and such anyways, so I essentially stopped doing those all together. But then there's things like one arm pull ups and pelican push ups that I'm trying to perfect and increase reps on and trying to tackle those along with static skills ends up being very demanding. So what I do is low volume, 2-3 times per day static holds to keep my body is xposed to it often so it adapts and then I train oap and pelican like 2 times a week, sometimes one. Is there anything you'd suggest or change about my approach? THANKS
would be interesting to know how you include your boxing workout into your calisthenics training bcs I am sure many people have problems with that...for me for example due to my genetics is hard to train even push/pull 2-3 times a weeks not forget about legs. I would just get injured @Dominik Sky
HANDS DOWN TO U ..
I came to conclusion that pulls are easier for joints and recover than pressing, so i started to do it more...rows or pullups and hammstrings almost every day...i was affraid about being "balanced" but i feel even better now tbh
I workout 4 days a week tuesday , thursday , saturday , and sunday. I do my workout before work so get up at 5:30 in the morning.🤗
Cool, cool, cool. 👍🏻!
At the moment I'm doing push day and pull day every other day. Squat, lunges and pistols are push, dead lift and cleans on pull days. On some days off farmers carries and burpies super set for gpp or weighted walk for cardio. Walk and bike through out the week.
Try this:
dominiksky.clickfunnels.com/ubbmember
Hey Dominik what do you think about my Plan:
Goals: one arm pullup/ plance/ good Cardio/ strenght in benchpress and Deadlift
Week one:
Mo: calisthenics / Intervall Runs/Sprint
Tu: rest
We: calisthenics /3km run
Th: chest triceps
Fr: back biceps 5km run
Sa: shoulder core (arms)
Su: Rest
Week 2:
Mo: Intervall runs
Tu: Rest
We: calisthenics 5km run
Th:chest triceps
Fr:: back biceps Intervall runs
Sa: shoulder core
Su: Rest
Please Tell me if this shit is ok :D
There s no secret but hard work ..
For me weekly is like 5 times workout
My routine:
Pull Press Core Legs
*pull /chin-ups
*Dips-[different kinds of push ups: Chest; Triceps; Shoulders]
*Core - Abs on the ground on Dip bar [High elevate leg raise; Leg raise on a bar;planche holds ]
*Legs - a different variation on one leg squat, squats, split squats , walk outs, calf raise
When should I do the skills? I'm aiming for front and back lever and dragon flag atm?
If I'm running schedule 2, how many exercises per workout should I do? I've over trained myself on other schedules I've done and I dont want to do it again 😂
0:3 tips 😁
JAK SI KO BIK BRATE!
I swear this is probably the MOST HELPFUL tutorial on training schedule like holy shit man youre awesome! Why didnt i discover this channel when i first started calisthenics before!
Everyday is a training day! :) I like to do supersets and on other days some elements and legs & running.
@Andrei James Awesome! Yes, it is important to adjust intensity and than it's not a problem :)
My heroe
What do you think about twice a week 1. Upper body
2. Lower body
For example for footballers who train 3-5x a week
As a beginner if i want to do routine 1, is 1 exercise for pull and 1 for push good for day 1, with like 4-5 sets with 6-8 repetition? Or should I combine the 2 exercises for push and pull and do 2-3 sets per exercise with 6-8 repetition? And on Wednesday to keep same sets and reps with different exercises for push and pull.
How to combine skill training with sets&reps
Combine the two
dominiksky.clickfunnels.com/ubbmember
Dominik is important the percent of the intensity in diferent sessions??? How do we handle that training intensity?
🔥🔥
I usually do
Monday: Run + core
Tuesday: pull + press
Wednesday: run
Thursday: front lever + basics
Friday: run
Saturday: front lever + basics
Sunday: press + core
What about legs?
Hey Dominik, love the video! I would love a recommendation. Handstands are my main thing and I train it fairly intensely 4 days a week...how would it look to incorporate separate pulling and pressing workouts? I have the recovery capacity to do 2 a days, just not sure how I would set that up. Currently I do Mon Tues handstands, Thurs Fri handstands
Mon pulling and handstands, Tuesday pressing, Wednesday handstand (+legs), Thursday pulling and handstands, Friday pressing, Saturday handstand (+legs), Sunday rest! Should take some time to adjust but that works quite nice =)
@@trdic thank you so much 🙏🙏 you're awesome and I recommend you to anyone looking to start/advance their fitness journey. Much love bro!
Hey Dominik how can I avoid overtraining then? I'm training with an schedule similar to the 2nd one. But I feel super tired lately ,like no strength at all , gotta add that I'm training after work + studying too. I'm doing like 3 exercises per muscle group per session with around 3 sets per exercise at high intensity.
For example:
-Pull day: Pull ups , bodyweight rows , unilateral rows and biceps.
-Push day : Dips , ring push ups and pike push ups.
-Legs day...
I don't do a lot of stuff at all but I feel super tired.
How many times a week?
I am doing workout day per day and i am training all mascular groups(the workout time is about 1 hour).Should i changed it or continued with it?
Hey Domink! So how often do you recommend to train planche/maltese? Thanks!
Planche do it 2 times a week and maltese once a while maltese is a little dangerous so you have to be good at planche and then you can start to think in maltese
Very good video... My personal schedule is usually : 1d push, 2d abs, 3d pull, 4d legs, 5d shoulders, 6d full body...
What do you think about this?
imbalance on push day and pull day
thanks sir
i am still doing 1st but max out n u r right most days i feel shit, but some days i feel over the moon, im contemplating 2, but in schedule 2 u do each muscle twice while in 1st u do them 3 times, so how come 2 times per week is better than 3 times
About that schedule number 3.Am I gonna still make some progress if I do mma monday wensdey friday and tuesday thusday saturday that schedule of yours.And sunday I rest.I wanna do both mma and calisthenics but I don't know how to combine them.
It's fine, you can run that schedule no problem as long as you aren't fatiguing
Can i train with my normal back workout on the first pull day and train front lever, one arm chin up, on the second pull day, the same on push day with normal push workout on the first day and handstand, planche on the second day?
Luckily I am watching this on Sunday so I am 100% on this right now. :-)
Fail to Plan, Plan to fail.
kadak bhai
Why not just incorporate legs with the MWF pull/press +core workouts of example week 1.
i do that and im not sure if its good or not. i train everything every second day, and sometimes just take some extra day off.
I have a similar body structure like yours.
I do 1 with legs but climb on Sunday and go out on mountain bike or run on sat if I feel like it
"Jak si ko bik!" in the red
Dominik where are you from! Zdravo from Makedonija!
@@mikjanakiev4782 Zdravo iz Hrvatske! ;3
I usually do this:
Mon: Pull/Press
Tue: Core
Wen: Pull/Press
Thu: Legs
Fri: Pull/Press
Sat: Core
Sunday?
Devonian rest day duh
MrPandaAdmin what muscle is that ?
@@TheZurgi Its duh one at duh end of duh week.
Can i ask you. Are you doing weighted dips, pullups, pushups?do you do small amount of sets?do you manage 3 pull/press days a week?you doing skills also?do you manage to recover?
But what if you have pain on your muscles or you feel tired but you need to train that day what do you do than?
Its hard to keep track of progression when people keep using all the weights in the gym
Amazing, Thanks!
Btw, can you please fix the Google Drive link-the videos don't load ;D
❤