Instead of arguing what’s better – bodyweight exercises or weight training, why not combine both? Calisthenics can build a super strong upper body and core, as shown by gymnasts, whereas full body barbell exercises build the hips and the legs. A combination of both methods is one of the most effective ways to do business on the muscle exchange market. It saves you money and time while keeping the value high. Muscles traders have no choice but to love it.

Why should I lift weights?

The classic bodyweight exercises are more than enough to make the chest, arms, lats and abs as strong as naturally possible, but bodyweight training has one major downside – there is not enough resistance for the lower body. Movements like the glute ham raise are cute but not nearly as effective and powerful as squats, deadlifts and their friends.

Even the skeletal system benefits from the heavy iron. People who squat have extremely dense femurs. The same effect cannot be achieved with bodweight training.

One of the ways to make this gangsta mix work is to cut all upper body exercises that you do in the gym and go there only for squats, Romanian deadlifts, deadlifts, leg presses…etc. Below you will find example routines.

Day 1: Upper Body

Dips – 5 sets
Push-ups – 5 sets
Leg raises – 5 sets

Day 2: Rest

Day 3: Lower body and hips

Squat – 5 sets
Romanian deadlifts – 2 sets
Leg press – 5 sets
Calves – 5 sets

Day 4: Rest

Day 5: Upper body

Pull-ups – 5 sets
Horizontal rows – 5 sets
Back hyperextensions – 5 set

Day 6 & 7: Rest

Note: If you are more advanced, you may add weighted pull-ups and dips to your gym sessions.

Ex. 1 (no squats)

Day 1: Back/Deadlift day

Deadlift – 1-2 work sets
Weighted pull-ups – 3 sets
Dumbbell rows – 5 sets

Day 2: Rest

Day 3: Chest/Pushing day

Weighted Dips – 3-5 sets
Push-ups – 5 sets
Leg raises – 5 sets

Day 4: Rest

Day 5: Lower body speed training;

Running/Plyometrics

Day 6 & 7: Rest

Ex. 2 (squats and deadlifts)

Day 1: Squat/Leg day

Squats – 5 sets
Leg press – 5 sets

Day 2: Rest

Day 3: Chest/Pushing day

Weighted dips – 2 sets
Push-ups – 5 sets
Leg raises – 5 sets

Day 4: Rest

Day 5: Back/Deadlift day

Deadlift – 1-2 working sets
Weighted pull-ups – 3 sets
Dumbbell rows – 5 sets

Day 6 & 7: Rest

FAQ

What about the bench press?

If you are doing heavy dips and push-ups, there is zero need to do bench presses unless you are a powerlifter. If that’s the case, you should use the bodyweight drills only as assistance exercises while treating the bench press as your main lift.