Paused Rep Calisthenics Volume Training

The plan: choose a push-up, and pull-up and a leg movement. Start with three sets of enough paused reps to be difficult but not close to failure. Make sure the rep quality is A+. Vary hand and feet position slightly from day-to-day and alternate squats and walking lunges. Stay with the same set and rep scheme for week one, then in week two, add another set. Do this every day if possible, and rest long enough between sets to repeat the performance on the next set . Once you have reached five sets, add reps as often as you can but conservatively.

So it might look something like:

Week 1, every day
Paused rep pull-ups: 5, 5, 5
Paused rep push-ups: 10, 10, 10
Paused rep squats: 15, 15, 15 (or Walking Lunges: 12, 12, 12)

Week 2
Paused rep pull-ups: 5, 5, 5, 5
Paused rep push-ups: 10, 10, 10, 10
Paused rep squats: 15, 15, 15, 15 (or Walking Lunges: 12, 12, 12, 12)

Week 3
Paused rep pull-ups: 5, 5, 5, 5, 5
Paused rep push-ups: 10, 10, 10, 10, 10
Paused rep squats: 15, 15, 15, 15, 15 (or Walking Lunges: 12, 12, 12, 12, 12)

Week 4
Paused rep pull-ups: 6, 6, 5, 5, 5
Paused rep push-ups: 12, 12, 10, 10, 10
Paused rep squats: 18, 18, 15, 15, 15 (or Walking Lunges: 15, 15, 12, 12, 12)

Week 5
Paused rep pull-ups: 6, 6, 6, 6, 5
Paused rep push-ups: 12, 12, 12, 12, 10
Paused rep squats: 18, 18, 18, 18, 15 (or Walking Lunges: 15, 15, 15, 15, 12)

Week 6
Paused rep pull-ups: 6, 6, 6, 6, 6
Paused rep push-ups: 12, 12, 12, 12, 12
Paused rep squats: 18, 18, 18, 18, 18 (or Walking Lunges: 15, 15, 15, 15, 15)

I’m in Week 3 right now, and here’s what it looks like.

Advantages of This Program

• It’s a minimalist program that covers all the bases
• Paused reps guarantee good form always
• Subtle variations in hand and foot position help protect the joints
• Gradual progression is built in without requiring much thought
• Almost no equipment needed
• Range of motion improves mobility and hypertrophy
• Workouts can be done in one session or spread throughout the day
• Increased work capacity is built in to the program