If you have a pull-up dip station at home, that home gym equipment is more than enough to have a complete upper body strength training at home. You can do pull up variations that work your back, arms, and shoulders to get that V-cut body. Dips to build massive arms since that exercise boost the size of your triceps. And we should not forget the various leg raises you can to do to strengthen each part of your core.
But, if you want to have a total body training, you need to target your lower body and chest as well. That is easy with bodyweight exercises. Just, have push-ups plus variations for your chest. And, various bodyweight squats and lunges for your legs.
Many people underestimate the effectiveness of bodyweight training for muscle strength and size. But with the help of them, you can build a serious physique without lifting a single weight.
Tips for creating your power tower workout plan
There are two ways you can make your program.
1. Full body training
That means, on each workout, you strengthen all parts of your body with 1-2 exercises. And, depending on your fitness level you have 2-3 sessions per a week.
That training technique is recommended for beginners to build fundamental strength and mass. But it also helps to get better at particular exercises simple because you do them frequently. (They type of plan enabled me to increase my pull up repetition form 5 to 15).
Some people think that training the same muscle group 3 times a week is too much. It would be if you were doing 3-4 types of exercises with 3-4 sets. But, since we do only one or two with 3 sets, your muscles are not over-trained.
Obviously, beginners should do only one exercise for one muscle group, and even two sets are enough at the beginning.
Here are two examples of a full body beginner power tower workout.
And here is a workout from Adam Raw who is an icon in the field if calisthenics. He has an incredible physique. He called this video a beginner level, but I think, it is an intermediate level power tower full body workout.
2. Split training
Split training is when you do not work each part of your body at once, but you focus on just one or more muscle groups in a given session.
For bodyweight training, I think the best split is the upper / lower body split. On day one you work just the upper body muscles, while on the day two your lower body and core.
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest
- Thursday: Upper body
- Friday: Lower body
- Saturday / Sunday: rest
This way you give more training for a particular muscle group with more exercises, sets, and reps, but your muscles have more rest to recover.
Split training is maybe more recommended for those who are familiar with bodyweight training (intermediate & advanced level).
Here are two example training for the days for intermediate level trainees.
Apparently, you can do other splits such as when you have just arm, back, leg, chest and core days. But, with bodyweight exercises, it is more complicated to focus on only one group of muscle since others are engaged as well.
For example, when you have an arm day, and you do close chin-ups for your biceps, it is impossible to make your back independent from the move. While if you do biceps curls with dumbbells, you can get almost complete isolation. But, advanced trainees can try it.
What if the regular exercises like pull ups or push ups too easy for me?
Well, there are a few ways you can get to get progressive overload. For example, you use only one of your limbs. One arm pull ups or chin ups, or single leg squat (pistol squat) are good examples.
You can also have shorter rests between the sets. Or you can increase the number of rests, and reps. Or, you may workout more frequently. You can also try weighted calisthenics when you put on a weighted vest or a dumbbell to increase the resistance.
I think the beauty of bodyweight exercises is that there are so many ways you can modify a movement to make lighter or harder.
I’m a total beginner who cannot do the basic exercises?
The five most essential moves are pull ups, chin ups, push ups, squats, and dips. (Also, the vertical knee raises.) Obviously, you should be able to do a few reps of them before starting a plan. Look around online for progression guides.
Is it OK to have a power tower only workout?
Well, do not make the mistake that many beginners do that they only focus on the upper part of their body. Then, they have legs like two sticks. The power tower exercise benefits are numerous for the upper body, but you cannot strengthen your legs with it. You should have a lower body home workout as well. So, it is not enough.
I hope these tips and the power tower workout routine examples helped you start home training. The two most important rules are: work all the muscles of your body and get progressive overload to keep growing. If you have any questions, feel free to ask below, I try to answer asap.