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Calisthenics Weekly Routine

The document outlines a weekly calisthenics training routine, with each day dedicated to specific skills, strength exercises, and accessory/core workouts. Each session includes a warm-up and follows a structured order of skill practice, strength training, accessory/core work, and mobility. The routine emphasizes various calisthenics skills such as front lever, handstand, and muscle-up, alongside strength exercises like weighted pull-ups and squats.

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3 views1 page

Calisthenics Weekly Routine

The document outlines a weekly calisthenics training routine, with each day dedicated to specific skills, strength exercises, and accessory/core workouts. Each session includes a warm-up and follows a structured order of skill practice, strength training, accessory/core work, and mobility. The routine emphasizes various calisthenics skills such as front lever, handstand, and muscle-up, alongside strength exercises like weighted pull-ups and squats.

Uploaded by

Tula rashi videos
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Calisthenics Weekly Routine (One Session Per

Day)
Day Skill (15–20 min) Strength (35–45 min) Accessory/Core

Mon Front Lever Weighted Pull-ups 5x5 Face Pulls 3x15


Tuck holds, raises, negatives Barbell Rows 4x8 Hammer Curls 3x12
Lat Pulldown 3x10

Tue Handstand Overhead Press 5x5 Lateral Raises 3x15


Wall holds, shoulder taps, Weighted Dips 4x8 Triceps 3x12
free attempts Incline DB Press 3x10

Wed Freestyle Explosive Pull-ups 5x3 Core: Hanging Leg Raises 3x12
Hollow/Arch Swings Chest-to-Bar Pull-ups 4x5
Beat Swings
Casts

Thu Human Flag Squats 5x5 Dragon Flag Progression


Tuck holds, negatives Romanian Deadlift 4x8 Calf Raises
Bulgarian Split Squat 3x10

Fri Planche Bench Press 5x5 Cable Fly 3x12


Leans, Frog Stand, Weighted Dips 4x6 Triceps 3x12
Tuck Planche Pike Press 3x8

Sat Muscle-up Weighted Pull-ups 4x5 Rear Delts 3x15


False Grip, Transition, Pendlay Rows 4x8 Biceps 3x12
Negatives

Sun Mobility + Light Handstand + L-sit Recovery Stretching

Warm-up (10 min every session): Wrist mobility, scapular pull-ups, scapular push-ups, active
hang, hollow hold, arch hold.
Rule: Skill first → Strength second → Accessory/Core → Mobility.

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