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I've been working on body weight training for just over a year now. After the initial beginner routine, full body/3 day per week, I went to a 2 day split/4 days per week, and to a 3 day split/9 days per 2 weeks. Now I'm looking to go back to a 4-5 day per week full body routine. This came after I realized how much stronger and faster my core became after incorporating core/ab exercises into every workout. I'm looking at incorporating super sets as much as possible. Agonistic, antagonistic, and non-competitive.

My question is more looking for suggestions as far as how many exercises per muscle group per day, as well as appropriate volume.

Currently I'm doing about 4-6 sets of about 3-5 reps on difficult movements, and around 4-6 sets of 10-45 seconds for static holds. Any other recommendations from experience is welcome to.

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My question is more looking for suggestions as far as how many exercises per muscle group per day?

Probably about 2 - 3 exercises, but really, its not about the number of exercise. It should be the amount of volume done(sets and reps done) on that day.

As for your last question, I don't have any experience in calisthenics. You may want to consider looking up on other calisthenics users, such as fortress, barstarzz.

You may also want to define difficult movements. Do you mean something like planche push up, human flag?

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  • Planche Pushups, I do clutch flags working my way to human flags, uneven/self supported one arm Pushups. I even do full clean pull-ups (body straight, slow, no kipping, chin over the bar) and will start working towards one arm pull-ups. That's just a small amount. I'm also trying to develop some other specialty moves like front and back levers.
    – JoshT
    Jun 14, 2015 at 14:24
  • Ah, I see. In that case, these 2 - 3 exercise should be used to build muscle / lose fat depending on your goal. So the difficult ones can be done either on your off days or before / after your main workout.
    – Aizul
    Jun 14, 2015 at 14:31

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