The 500 Workout

Bodyweight Volume: “The 500 Workout” [Infographic]

If you’ve been following Barstarzz for a while, you would know that calisthenics and street workout is filled with many different training methods, as well as many different types of routines.

While some train to improve their “flow”, so that they can succeed on an upcoming street workout event, there are also those who focus on sets and reps of basic calisthenics exercises, because their purpose is to build more muscle and resistance.

In this article (and video), what we are showing you is an intense routine that’s based on this second example.

Demonstrated by Sergio, the name of this workout is “The 500 Workout”.

What does it consist of?

Again, this is a routine based on the core of calisthenics – the basic and most essential exercises that you need to master in order to progress into more advanced options.

Although below the video I’ve created a detailed infographic of the entire routine for you, these are the exercises and rep numbers that will be used:

  • 100 Squats
  • 100 Pull Ups
  • 100 Push Ups
  • 100 Dips
  • 100 Knee Raises

How does the routine work?

You can do any number of sets of the first exercise that you want, but you have to reach 100 total reps of it before advancing to the second one.

For example, you can do 5 sets of 20 squats (total being 100 reps), then starting with 10 sets of 10 pull-ups (also equaling 100 reps), and so on.

Basically, instead of doing 500 total reps in cycles of every exercise, you finish the full 100 of each one, before moving to the next.

If you’re really in shape, you can do what Sergio did, and play with 4 sets of 25 pull ups. So long as your form is on point, the harder you make it for yourself, the better.

Training this way will reassure you get a nice pump for each body part, and in the end of it all you will have trained your entire body at a very high level.

Well, now that you know this, lets look at the video and get a better understanding of what “The 500 Workout” is all about:

The Video

As you can see, the point of using these 5 exercises is to be able to train the entire body.

Think about it:

  • Squats – Legs
  • Pull Ups – Back & Biceps
  • Push Ups – Chest, Shoulders & Triceps
  • Dips – Chest, Shoulders & Triceps
  • Knee Raises – Abs

Using Sergio’s own words: “Afterwards you can train any tricks you want, but first you want to make sure that you’re working every single muscle.”

In other words, if you were to focus on just these exercises for the next couple of weeks or months, and nothing else, you would still be training your entire body in a balanced manner, and getting consistent results.

Use these exercises the way Sergio did (the way you see here), and results will be inevitable.

So, now that you’ve seen the full workout, the exercises used, and the correct form via the video demonstration, I just thought there would be one more thing I could share with you, so that you can always have this workout with you – A fully detailed infographic of “The 500 Workout”:

I encourage you to save this on your phone, so that whenever it’s time to train, you’ll have it as a high-level workout option.



Click on the image below to see a larger view:

Barstarzz - The 500 Workout

Click here to view an enlarged version of this infographic.


I hope you liked “The 500 Workout” video, as well as the infographic that I made for you.

Whether you’re just getting started, or are in very good shape, I am sure that this workout is worth keeping.

If you’re new to calisthenics and feel that 500 reps of these exercises is too much for you, use this routine to help you design something easier.

This could be done by using less reps, by using 500 reps of easier exercises, or both.

If you’re advanced in flowing from one trick to another, but tend to skip the volume training, this is also perfect for you.

And if this type of training is what you’re used to, then try and set a crazy record.

At the end of the day, the point here is to bring you something that can challenge you, so that it can help you improve in the long run.

This said, let me know what you thought of the routine, as well as the infographic.

If everything goes as I plan, there will be many more of these going forward. ;)

So, what will be your “500 Rep Workout” record time?

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Eduardo Cornejo

Eduardo Cornejo is a calisthenics athlete and trainer from NYC, and the founder of the Spanish calisthenics blog Edustenia. Being certified as an "Elite Calisthenics Specialist" by NASM, his goal is to expand the calisthenics movement to every Spanish-speaking nation in the world.