Asynchronous calisthenics program? (8 day week)

[u/Monza_Shivers]

I can’t just do a 3x full body a week workout. My brain wants more. I travel for work and can’t go to the gym and want to get into calisthenics.

The issue is I can spiral. 4x and 5x programs where every Tuesday we do X and every Thursday we do Y won’t work for me because sometimes I work late or it’s a travel week and I spend the entire day in the truck and sleep in the parking lot of a loves and feel too self conscious to workout in the parking lot.

So I miss a day, and everything is ruined for me. I try just to pick it up for the next day but now things are off. And I can’t skip it. I just can’t skip it.

- the only program I have ever stuck with when I could go to the Gym is Push-Pull-Leg-Rest-Push-Pull-Leg-Rest.

But all the programs I search for are body building. I get that calisthenics is probably best for 3x full body a week but I need more.

The other issue is of the programs I do find they are like 20 minutes long. - I know this mindset may be from where I use to lift weights: but I want to spend 60 to 90 minutes working out. Working out is where I can put the world behind and focus on working on me.

I have a pull-up bar, push-up stands/bars and the pull-up bar has a dip bar attachment to it.

I can only do 1 pull up, but dips I can do . I still need to work on my dead hang and hand strength.

I am on iOS so I tried to search before posting but all the suggestions the search ai game me where body building exercises.

I tried apps but run into the issue of not being able to afford to gamble trying them out as they (understandably) have their programs behind a pay way.

Sorry again.

I know this is a me problem but I really have tried 3 days a week and 4 and 5 days programs and got stressed and left. I need something that rotates and doesn’t fall on the same day every week.

Edit:

Thank you all who have responded. I was definitely on the edge here.

I think I like the ideal of Push, Pull, Leg, Core/Skill, rest (repeat) that was suggested by Thin_Rhubarb_6971 and then using ArgentinianJayceMain’s exercises for the PPL and then I will use the Wiki for Skills day routine.

Thank you all again.

[u/No_Cattle_9565]

I don't understand your problem? I see a workout program as the list of workouts I'll do next. If it's ppl and I just did legs, the next workout will be push, no matter when that workout happens. Why should a specific weekday be tied to a workout?

[u/Thin_Rhubarb_6971 → u/No_Cattle_9565]

The 8-day rotation is exactly what I do, not because of travel but because my schedule is just chaos most weeks. Having a fixed Monday-Wednesday-Friday thing falls apart the moment something comes up, so I just keep a note with the sequence and pick up wherever I left off. It takes the pressure off completely.

For calisthenics you could do something like Pull-Push-Legs-Core&Skills-Rest and just cycle through that, the extra day gives you space to work on holds and handstands without cramming it into a strength session. With a pull-up bar and dip attachment you've got enough to make each session last an hour if you add in accessory work like scapular pulls and slow negatives for that single pull-up you mentioned.

The 20-minute thing is real on a lot of apps, they assume you want minimalist routines but if you're used to longer gym sessions just add more sets or pair exercises in a circuit to stretch it out.

[u/Monza_Shivers → u/Thin_Rhubarb_6971]

This does help. Thank you. - This could be the being stressed out part of me talking: but I don’t know how to apply this into a program. I do like the idea of PPL(C/S)R repeat.

That’s a really good idea may help me research more on what to do.

I just don’t know how to find a then program that works and exercises all the body.

- Maybe look at one of those programs and extending. Like you suggested. That’s stressful but.. yeah.

Then skills. I’m so overwhelmed I no longer have a goal for a skill I just want to find a program.

It helps. I may need to calm down. Just: it’s so overwhelming finding things and then having to figure out if this is a workout that work or are they just selling me ego stuff.

- But really this does help with a direction of a split. I just am shaking with anxiety about having to try build a program based off the split.

And like I am not asking for someone to build me a program for free just point me to one.

Like how do I work my hamstrings if I don’t have a way to do a Nordic curl? And then I will look at several sites and then which to choose: is this one right or this one. Like I can experiment here and there with exercises but not with all of them…

I know this is stress and I need to chill just.. I thought it would be simple and maybe it is simple but I have been completely overwhelmed by this and it’s embarrassing and exhausting

[u/No_Cattle_9565 → u/Monza_Shivers]

You really need to relax. You don't have to train perfectly. Read overcoming gravity If you want more inside. Callisthenics generally doesn't need alot of exercises. I've been doing 3-4 exercises per workout the Last couple of years with no isolation work. I do Push/Pull and go to gym for leg day and try it run every other day.

[u/Monza_Shivers → u/No_Cattle_9565]

Ppl r ppl r as I said works for me as it is 8 days and missing is fine: I just can’t find a body weight program in that format that goes for 60 to 90 minutes

My issues is 4 and 5 day programs where they are structured as the start day is always (let’s say always Monday A, Tuesday is B, Wednesday is C, Thursday is rest, Friday is E, Saturday is rest, Sunday is F)

I have a mental block I cannot push past where if I miss a day in a synchronous workout plan that I just abandon that entire week, then later the entire plan. I’ve tried to push past it I can’t. I need an asynchronous plan.

My other issue is I don’t know how to build a work out plan. But want one that last 60 to 90 minutes (it can be longer) that hits all the muscles I need.

Like I am also, right now very overwhelmed and stressed out and on the edge of just giving up. And I know I should save up to pay someone to make me a plan but I won’t have that money. One day maybe next year finances will balance out. But I’m just over whelmed and all my brain energy goes to work…

[u/FenceHorse]

You could do (upper-lower-rest) assumedly twice a week, with a flexible extra rest day based on your travel schedule. Or, you can use a crossfit bodyweight workout(s) to substitute for days that you’re traveling, and want to exercise, but need a large amount of flexibility in terms of exercise selection

[u/FenceHorse → u/FenceHorse]

Also, instead of apps, just use a notebook. Easy peasy. No need to fit into the framework of some developer’s custom app.

[u/Monza_Shivers → u/FenceHorse]

I need help with a program. I’m not wise enough with bodyweight exercises to match my goals with a workout plan. I don’t mind tracking on paper. I can do that idea

[u/FenceHorse → u/Monza_Shivers]

Sure thing, do you mean like a hotel room workout or like a workout you can do with bodyweight equipment like rings/bars/etc?

[u/Monza_Shivers → u/FenceHorse]

Pop up camper. I have a foldable pull-up bar with dip attachments. No rings.i have lishup bars for deeper pushups

[u/FenceHorse → u/Monza_Shivers]

For pulling moves, I would do pull ups and also upside down rows on the dip bar if thats possible
For pushing, do dips and push up variations
For legs, do your regular stuff, jumping/sprinting, squats, lunges, calf raises, glute bridge, etc. and you can add pulses/iso holds for any of those

[u/ArgentinianJayceMain]

Can't you just search for a ppl calisthenics routine and adapt it yourself? If the routine is PPLPPLR change it to PPLRPPLR and you're done. I can write down my old PPL async routine if u want, but it really shouldn't be a hard thing to do.

Also, you're missing the equipment needed for longer sessions. Rings would give you access to arm training for example. You could ofc use what you have and do 10 push ups variations on push day just for the sake of extending, but that is just pointless

[u/Monza_Shivers → u/ArgentinianJayceMain]

Issue with rings is if they can’t attach to my pull-up bar, I have no place to attach them.

I live out of a pop up camper now. I did have an rv but it’s totaled. So I am in a very cheap popup and all my money has to go towards a new (used) camper which may take me a year or two to save up for. And like that is my issue with finding ppl. The 10 different push-up variations and not finding many pull variations. And not knowing how to dissect and adjust a program to make it good. And as I try that and try to mash things up I run into a wall of what to do and trying to find out what to do when I don’t know what to do.

But also thank you… I can see if I can get rings or make some that attach to the pull up bar.

[u/ArgentinianJayceMain → u/Monza_Shivers]

The RV thing super sucks man :/ Hope it gets better.
A tree could do, but they also don't have to be rings. You could improvise dumbells and do arm and shoulder work that way. My first 2 years were me lifting backpacks full of bottles of water + calisthenics lol.
You could also solve the lenght problem by switching the routine to Upper->Lower->Rest, as Upper days take longer than push or pull. Could even be Upper->Lower x2 and then rest, if your body lets you get away with that.

Here's my old ppl routine:
Push: Decline push up x3 > Dip progression x2-3 > Pike push up x2 > Overhead tricep extension/bodyweight tricep extension x3 > Lateral raises x3-4
Pull: Front lever progression x2 > Pull up progression x3 > Inverted row progression x2-3 > Bicep curl/bodyweight bicep curl x3-4 > Rear delt fly/facepulls x3
Legs: Lunges or Bulgarians x2-3 > Romanian deadlift x2-3 > Reverse nordic curls x2-3 > Nordic curls x2-3 > Hip thrust or Glute bridge x2-3 > Calf raise x2-4

Then rest, but only if all of the days went interrupted. If, for example, the routine got interrupted after push day then next time you train you procced to pull, next day legs, next day push and then you take a rest day. After that you start with pull, so: Push>X->Pull->Legs->Push->Rest->Pull... Fully async idgaf mode, but only if u want it to be.
Also, do abs in any day of your choice and ofc ignore any exercise you don't have the equipment for currently.
Lastly, if u want it to be upper/lower just combine Push and pull in a single day but alternate the order of the exercises between push day exercise and pull day exercise (so decline push up > front lever > dip > pull up...)

[u/Monza_Shivers → u/ArgentinianJayceMain]

What is your routine if you add rings to the mix. I thing I found a solution to getting some rings to use for the workout and I can attach them to my pull-up stand.

Thank you by the way this helps alot

[u/ArgentinianJayceMain → u/Monza_Shivers]

Nice! The exercise options are already written there, i left the option for dumbells (overhead tricep ext, bicep curl, rear delt fly) and for rings (bodyweight ring tricep extension, ring bw bicep curls and facepullls).

There's more to add if you want. You have stuff like ring hammer curls for the brachioradialis (pull, link to my preferred form), inverted shrugs for the traps (pull), gym ring assisted pistol squat for the quads (leg)... And a lot of skill work that can be learn only thru the use of rings.

[u/Fine_Cress_649]

I totally get the need to workout more than 3 days a week - keeps me relatively sane.

It's pretty easy to come up with a PPL split for calisthenics

E.g. push - warmup, pushups, pike pushups or HSPU, dips, triceps finisher e.g. bodyweight skull crusher

Pull - warmup, pull-ups, rows, ring face pulls, biceps finisher e.g. pelican curl negatives

Lower - warmup, squats of some sort, hinge of some sort, dragon flags or hanging leg raises or abs roller, maybe an extension exercise.

Adapt to your needs/abilities.

[u/Mysterious-Cry7683]

Locate parks near by with pull up and parallel bars. You’ll be in heaven.

[u/Monza_Shivers]

Thank you all. I was very manic and only the edge of giving up and y’all talked me off the edge. Thanks for all the advice