Calisthenics Workout Plan

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My personal calisthenics workout plan for strength building and skill development.
Table of Contents
💪🏻 The main goal of this plan is to focus on skill development and strength building by having a holistic push, pull, legs and abs split.
Training Days (each workout is about 1 hour):
4 Day version: Legs + Abs - Rest - Push - Rest - Pull - Rest - Fullbody
5-6 Day version: Push - Pull - Legs + Abs - Rest - Push - Pull - Legs + Abs
Rest between reps: 1:30-2 Minutes
Bonus: Full body workout plan
Have a look at the Progressions library at the bottom of this page.

Push

Exercise NameSetsReps / Time
Band Shoulder Warm-up Routine330 Reps
Wrist Warm-up130sec
Push-Ups Warm-Up150 Reps
———————
Planche Progression
(curr. Adv. Tucked Planche)36-10sec
Planche Raise Progression
(curr. Adv. Tuck Planche Raise)36-8 Reps
Wall Handstand Push Up Progression
(curr. Wall Handstand Push Up)36-8 Reps
Planche Push Up Progression
(curr. Adv. Tucked Planche Push Ups)34-6 Reps
L-Sit230-50sec
Dips38-12 Reps
———————
Stretch
(Toe Touch, Hanging, etc.)12-3min

Pull

Exercise NameSetsReps / Time
Band Shoulder Warm-up Routine330 Reps
Squats Warm-Up130 Reps
Wrist Warm-up130sec
———————
Front Lever Progressions
(curr. One Leg Advanced Front Lever)36-10sec
Front Lever Row Progressions
(curr. Advanced Tuck Front Lever Rows)36-8 Reps
Pull Ups36-8 Reps
Muscle Ups24-6 Reps
Row38-12 Reps
One Arm Pull Up Progression24-6 Reps
Chin Ups38-12 Reps
———
Stretch
(Toe Touch, Hanging, etc.)12-3min

Legs + Abs

Exercise NameSetsReps / Time
Band Shoulder Warm-up Routine330 Reps
Burpee Warm-Up130 Reps
Wrist Warm-up130sec
———————
Pistol Squat Progression
(curr. Self-Assisted Pistol Squat)46-8 Reps
Reverse Nordic Curl Progression
(curr. Band-Assisted Reverse Nordic)38-12 Reps
Human Flag2x26-10sec
Hollow Body Hold260sec
L-Sit230-40sec
Calf Raises2Failure
———————
Stretch
(Toe Touch, Hanging, etc.)12-3min

Bonus: Full Body

Exercise NameSetsReps / Time
Band Shoulder Warm-up Routine330 Reps
Squats Warm-Up130 Reps
Wrist Warm-up130sec
———————
Planche Progression
(curr. Adv. Tucked Planche)26-10sec
Front Lever Progressions
(curr. One Leg Advanced Front Lever)36-10sec
Planche Push Up Progression
(curr. Adv. Tucked Planche Push Ups)34-6 Reps
Pull Ups36-8 Reps
Dips38-12 Reps
Pistol Squat Progression
(curr. Self-Assisted Pistol Squat)36-8 Reps
———————
Stretch
(Toe Touch, Hanging, etc.)12-3min

Progressions

  • Planche Progression

    1. Tucked Planche
    2. Adv. Tucked Planche
    3. Super Adv. Tucked Planche
    4. One leg Planche
    5. Pike Straddle Planche
    6. Straddle Planche
    7. Almost Full Planche
    8. Full Planche

  • Wall Handstand Progression

    1. Wall Handstand Push Up Negatives
    2. Back-To-Wall Handstand Push Ups
    3. Partial Wall Handstand Push Up
    4. Wall Handstand Push Ups
    5. Deep Wall Handstand Push Ups
    6. Full ROM Wall Handstand Push Ups

  • Pistol Squad Progression (with alternatives per progression)

    1. Foot-Assisted Skater Squat / Skater Squat
    2. High-Seated Pistol Squat / Low-Seated Pistol Squat
    3. Self-Assisted Pistol Squat / Band-Assisted Pistol Squat
    4. Low-Elevated Pistol Squat / High-Elevated Pistol Squat
    5. Negative Pistol Squat / Heel-Elevated Pistol Squat / Pistol Squat

  • SL Romanian Deadlift Progression

    1. Bodyweight Romanian Deadlift
    2. Overhead SL Romanian Deadlift
    3. SL Romanian Deadlift
    4. Straight SL Romanian Deadlift
    5. Forward SL Romanian Deadlift

  • Ring Hamstring Curl Progression

    1. High-Elevated Hamstring Curl
    2. Medium-Elevated Hamstring Curl
    3. Low-Elevated Hamstring Curl
    4. Medium-Elevated Single Leg Hamstring Curl
    5. Low-Elevated Single Leg Hamstring Curl

  • Reverse Nordic Curl Progression

    1. Band-Assisted Negative Reverse Nordic
    2. Band-Assisted Reverse Nordic
    3. Negative Reverse Nordic
    4. Reverse Nordic

  • Front Lever Progressions

    1. Tuck Front Lever
    2. Half Tuck Front Lever
    3. Adv. Tuck Front Lever
    4. One Leg Front Lever
    5. One Leg Advanced Front Lever
    6. Almost Full Front Lever
    7. Straddle Front Lever
    8. Front Lever

  • Front Lever Row Progressions

    1. Tuck Front Lever Rows
    2. L Front Lever Rows
    3. Advanced Tuck Front Lever Rows
    4. One Leg Tuck Front Lever Rows
    5. Advanced One Leg Tuck Front Lever Rows
    6. Straddle Front Lever Rows
    7. Front Lever Rows

  • Negative One Arm Pull Up Progressions

    1. Assisted Top Hold One Arm Pull Up
    2. Top Hold One Arm Pull Up
    3. Assisted Negative One Arm Pull Up
    4. Negative One Arm Pull Up
    5. Paused Negative One Arm Pull Up

  • One Arm Pull Up Progressions

    5-1 Finger decrease

  • Pistol Squat Progression

    1. Foot-Assisted Skater Squat
    2. Skater Squat
    3. High-Seated Pistol Squat
    4. Low-Seated Pistol Squat
    5. Self-Assisted Pistol Squat
    6. Band-Assisted Pistol Squat
    7. Low-Elevated Pistol Squat
    8. High-Elevated Pistol Squat
    9. Negative Pistol Squat
    10. Heel-Elevated Pistol Squat
    11. Pistol Squat

  • Nordic Curl Progression

    1. Band-Assisted Negative Reverse Nordic
    2. Band-Assisted Reverse Nordic
    3. Negative Reverse Nordic
    4. Reverse Nordic