Bodyweight Advanced Calisthenics
Advanced bodyweight training four days a week: front-lever and L-sit progressions, archer and typewriter pull-ups, pistol squats and wall handstand push-ups. Needs a solid bodyweight base; move to harder variations and add weight where you can.
4 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Push Focus — Handstands, planche progressions, push intensity
- Handstand Push Ups (Wall Assisted): 4 × 5-8, rest 2 min
- Pseudo Planche Push Ups: 4 × 8-12, rest 90s
- Dips (Rings or Parallel Bars): 4 × 8-12, rest 90s
- Archer Push Ups: 3 × 6-8 (each side), rest 90s
- Triceps Extensions (Floor): 3 × 12-15, rest 1 min
Day 2 - Pull Focus — Pull-ups, muscle-up progressions, back strength
5 exercises (Pro).
Day 3 - Rest / Skill Work — Light skill practice (e.g., handstand holds) or mobility
Rest day.
Day 4 - Legs & Core — Single-leg strength, core stability
5 exercises (Pro).
Day 5 - Full Body Endurance — Circuit style, higher reps
4 exercises (Pro).
Run day 1 with no account