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I've been doing advanced calisthenics for a few years now and have mastered some relatively advanced skills such as the one-arm pull-up, touch front-lever, handstand push-ups, and straddle planche. (I'm also a licensed PT in the UK but use the recommendations here at your own risk) For beginners, if you are thinking of skills-based training I'd recommend focussing on 1-2 skills at a time and developing them (e.g., front-lever and handstand push-ups). A cool thing about calisthenics is that even the most advanced exercises start with simple progressions. Also, contrary to popular belief, you can develop a lot of muscle mass through body-weight exercises. There are many great instructors out there, some I'd recommend off the top of my head are Simonster Strength, Eryc Ortiz, Gabo Saturno, Coach Sommer, and Victor Kamenov. Simonster has some really good tutorials for beginners as well as advanced athletes which I've used (https://simonsterstrength.com/project-calisthenics/ plus loads of great workouts on his insta/youtube). In terms of split, there's a few common approaches like Push/Pull/Leg or Upper/Lower and unless you are doing supersets I'd recommend 3-5 exercises for 3-5 sets each with 2-3 min rest between sets. The number of reps/time under tension will depend on the exercise, your strength level, and your goals. To give an example, a really simple split for beginners could be something like: - Push Day: Warm up, Pseudo-planche Push-ups, Dips, Pike Shoulder Press, Plank, Side-Plank, Warm down, Stretch - Pull Day: Warm up, Pull-ups, Tuck-front Lever Hold, Front-level Raises, Warm down, Stretch - Leg Day: Warm up, Squats, Lunges, Hip Thrusts, Calf Raises, Warm down, Stretch - Rest Day: Cardio or Light Stretching Just go on youtube if you are unsure about any of the exercises. Also, feel free to use a band or look for easier progressions for any of the exercises and Happy to answer any questions. |