PlanByWeek

Calisthenics Plan Generator

7 plans·Week 1 free

Skill ladders with hold times and rep targets for every week.

All plans

  1. 01Calisthenics Workout Plan12 weeks · 4 days / wk · full body · bodyweight
  2. 02Pistol Squat Progression12 weeks · 3 days / wk · pistol squat
  3. 03L-Sit Progression12 weeks · 3 days / wk · l sit
  4. 04Handstand Progression12 weeks · 3 days / wk · handstand
  5. 05Planche Progression12 weeks · 3 days / wk · planche
  6. 06Front Lever Progression12 weeks · 3 days / wk · front lever
  7. 07Muscle-Up Progression12 weeks · 3 days / wk · muscle up

The numbers

How these plans work

7 calisthenics plans: a full-body program plus skill ladders for the pistol squat, L-sit, handstand, planche, front lever and muscle-up. Each ladder lists its regression steps with hold times or rep targets that rise every week before you advance.

The sample, the Calisthenics Workout Plan, runs 12 weeks from 46 to 64 sets a week with skill practice first in each session.

Live sample

Calisthenics Workout Plan

Use your numbers
Weeks
12
Sessions
48
Peak week
64 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Loads are set by RPE (reps in reserve): RPE 8 means two good reps left.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: RPE 746 hard sets46 sets

  1. Mon

    Oct 5

    Full body A

    48 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row3 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  2. Tue

    Oct 6

    Full body B

    48 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7
    Pike push-up3 × 8RPE 7
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  3. Thu

    Oct 8

    Full body C

    45 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row2 × 8–10RPE 8
    Single-leg glute bridge1 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  4. Fri

    Oct 9

    Full body A

    45 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7
    Push-up3 × 8RPE 7
    Inverted row2 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8
02Block 1, week 2: RPE 848 hard sets48 sets
4 sessions

  1. Mon

    Oct 12

    Full body B

    48 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 6RPE 8
    Pike push-up3 × 6RPE 8
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  2. Tue

    Oct 13

    Full body C

    48 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge1 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  3. Thu

    Oct 15

    Full body A

    48 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 6RPE 8
    Push-up3 × 6RPE 8
    Inverted row3 × 8–10RPE 8
    Nordic curl negative1 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  4. Fri

    Oct 16

    Full body B

    48 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 6RPE 8
    Pike push-up3 × 6RPE 8
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8
03Block 1, week 3: RPE 8.550 hard sets50 sets
4 sessions

  1. Mon

    Oct 19

    Full body C

    52 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  2. Tue

    Oct 20

    Full body A

    52 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 8.5
    Push-up3 × 5RPE 8.5
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  3. Thu

    Oct 22

    Full body B

    48 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 8.5
    Pike push-up3 × 5RPE 8.5
    Pull-up3 × 8–10RPE 8
    Walking lunge1 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  4. Fri

    Oct 23

    Full body C

    48 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge1 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8
04Deload: 60% loads, fewer sets31 hard sets31 sets
4 sessions

  1. Mon

    Oct 26

    Full body A

    36 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat2 × 5RPE 6
    Push-up2 × 5RPE 6
    Inverted row1 × 8–10RPE 6
    Nordic curl negative1 × 8–12RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6

  2. Tue

    Oct 27

    Full body B

    36 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust2 × 5RPE 6
    Pike push-up2 × 5RPE 6
    Pull-up1 × 8–10RPE 6
    Walking lunge1 × 8–12RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 8–12RPE 6

  3. Thu

    Oct 29

    Full body C

    32 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–10RPE 6
    Archer push-up1 × 8–10RPE 6
    Tuck front-lever row1 × 8–10RPE 6
    Single-leg glute bridge1 × 8–12RPE 6
    Diamond push-up1 × 8–12RPE 6
    Single-leg calf raise1 × 8–12RPE 6

  4. Fri

    Oct 30

    Full body A

    36 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat2 × 5RPE 6
    Push-up2 × 5RPE 6
    Inverted row1 × 8–10RPE 6
    Nordic curl negative1 × 8–12RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6
05Block 2, week 1: RPE 752 hard sets52 sets
4 sessions

  1. Mon

    Nov 2

    Full body B

    52 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7.25
    Pike push-up3 × 8RPE 7.25
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  2. Tue

    Nov 3

    Full body C

    52 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  3. Thu

    Nov 5

    Full body A

    52 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7.25
    Push-up3 × 8RPE 7.25
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold1 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  4. Fri

    Nov 6

    Full body B

    52 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7.25
    Pike push-up3 × 8RPE 7.25
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8
06Block 2, week 2: RPE 854 hard sets54 sets
4 sessions

  1. Mon

    Nov 9

    Full body C

    55 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  2. Tue

    Nov 10

    Full body A

    55 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 6RPE 8.25
    Push-up3 × 6RPE 8.25
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8

  3. Thu

    Nov 12

    Full body B

    52 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 6RPE 8.25
    Pike push-up3 × 6RPE 8.25
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold1 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  4. Fri

    Nov 13

    Full body C

    52 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up1 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8
07Block 2, week 3: RPE 8.557 hard sets57 sets
4 sessions

  1. Mon

    Nov 16

    Full body A

    58 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 8.75
    Push-up3 × 5RPE 8.75
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold2 × 20–30 sRPE 8

  2. Tue

    Nov 17

    Full body B

    55 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 8.75
    Pike push-up3 × 5RPE 8.75
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold2 × 20–30 sRPE 8
    Hanging leg raise1 × 8–12RPE 8

  3. Thu

    Nov 19

    Full body C

    55 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8

  4. Fri

    Nov 20

    Full body A

    55 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 5RPE 8.75
    Push-up3 × 5RPE 8.75
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold1 × 20–30 sRPE 8
08Deload: 60% loads, fewer sets34 hard sets34 sets
4 sessions

  1. Mon

    Nov 23

    Full body B

    39 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 5RPE 6
    Pike push-up2 × 5RPE 6
    Pull-up1 × 8–10RPE 6
    Walking lunge1 × 8–12RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 8–12RPE 6

  2. Tue

    Nov 24

    Full body C

    39 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–10RPE 6
    Archer push-up2 × 8–10RPE 6
    Tuck front-lever row2 × 8–10RPE 6
    Single-leg glute bridge1 × 8–12RPE 6
    Diamond push-up1 × 8–12RPE 6
    Single-leg calf raise1 × 8–12RPE 6

  3. Thu

    Nov 26

    Full body A

    36 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat2 × 5RPE 6
    Push-up2 × 5RPE 6
    Inverted row1 × 8–10RPE 6
    Nordic curl negative1 × 8–12RPE 6
    Pike hold1 × 20–30 sRPE 6
    Hollow body hold1 × 20–30 sRPE 6

  4. Fri

    Nov 27

    Full body B

    36 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust2 × 5RPE 6
    Pike push-up2 × 5RPE 6
    Pull-up1 × 8–10RPE 6
    Walking lunge1 × 8–12RPE 6
    Chin-up hold1 × 20–30 sRPE 6
    Hanging leg raise1 × 8–12RPE 6
09Block 3, week 1: RPE 759 hard sets59 sets
4 sessions

  1. Mon

    Nov 30

    Full body C

    58 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise2 × 8–12RPE 8

  2. Tue

    Dec 1

    Full body A

    58 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 8RPE 7.5
    Push-up3 × 8RPE 7.5
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold2 × 20–30 sRPE 8

  3. Thu

    Dec 3

    Full body B

    58 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 8RPE 7.5
    Pike push-up3 × 8RPE 7.5
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold2 × 20–30 sRPE 8
    Hanging leg raise2 × 8–12RPE 8

  4. Fri

    Dec 4

    Full body C

    55 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise1 × 8–12RPE 8
10Block 3, week 2: RPE 861 hard sets61 sets
4 sessions

  1. Mon

    Dec 7

    Full body A

    61 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 6RPE 8.5
    Push-up3 × 6RPE 8.5
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold2 × 20–30 sRPE 8

  2. Tue

    Dec 8

    Full body B

    58 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × 6RPE 8.5
    Pike push-up3 × 6RPE 8.5
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold2 × 20–30 sRPE 8
    Hanging leg raise2 × 8–12RPE 8

  3. Thu

    Dec 10

    Full body C

    58 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression3 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise2 × 8–12RPE 8

  4. Fri

    Dec 11

    Full body A

    58 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × 6RPE 8.5
    Push-up3 × 6RPE 8.5
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold2 × 20–30 sRPE 8
11Block 3, week 3: RPE 8.564 hard sets64 sets
4 sessions

  1. Mon

    Dec 14

    Full body B

    61 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 5RPE 9
    Pike push-up3 × 5RPE 9
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold2 × 20–30 sRPE 8
    Hanging leg raise2 × 8–12RPE 8

  2. Tue

    Dec 15

    Full body C

    61 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression4 × 8–10RPE 8
    Archer push-up3 × 8–10RPE 8
    Tuck front-lever row3 × 8–10RPE 8
    Single-leg glute bridge2 × 8–12RPE 8
    Diamond push-up2 × 8–12RPE 8
    Single-leg calf raise2 × 8–12RPE 8

  3. Thu

    Dec 17

    Full body A

    61 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat4 × 5RPE 9
    Push-up3 × 5RPE 9
    Inverted row3 × 8–10RPE 8
    Nordic curl negative2 × 8–12RPE 8
    Pike hold2 × 20–30 sRPE 8
    Hollow body hold2 × 20–30 sRPE 8

  4. Fri

    Dec 18

    Full body B

    61 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust4 × 5RPE 9
    Pike push-up3 × 5RPE 9
    Pull-up3 × 8–10RPE 8
    Walking lunge2 × 8–12RPE 8
    Chin-up hold2 × 20–30 sRPE 8
    Hanging leg raise2 × 8–12RPE 8
12Test week: rep-max check + deload38 hard sets38 sets
4 sessions

  1. Mon

    Dec 21

    Full body C

    42 min
    • Handstand practice: 10 min wall and kick-up holds · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–10RPE 7
    Archer push-up2 × 8–10RPE 7
    Tuck front-lever row2 × 8–10RPE 7
    Single-leg glute bridge2 × 8–12RPE 7
    Diamond push-up1 × 8–12RPE 7
    Single-leg calf raise1 × 8–12RPE 7

  2. Tue

    Dec 22

    Full body A

    42 min
    • L-sit practice: 6 × 10 s tuck or full · first, while fresh
    ExerciseSets×RepsLoad
    Bulgarian split squat3 × AMRAP1 set to RPE 9
    Push-up3 × AMRAP1 set to RPE 9
    Inverted row1 × 8–10RPE 7
    Nordic curl negative1 × 8–12RPE 7
    Pike hold1 × 20–30 sRPE 7
    Hollow body hold1 × 20–30 sRPE 7

  3. Thu

    Dec 24

    Full body B

    39 min
    • Front-lever practice: 5 × 8 s tuck hold · first, while fresh
    ExerciseSets×RepsLoad
    Single-leg hip thrust3 × AMRAP1 set to RPE 9
    Pike push-up2 × AMRAP1 set to RPE 9
    Pull-up1 × 8–10RPE 7
    Walking lunge1 × 8–12RPE 7
    Chin-up hold1 × 20–30 sRPE 7
    Hanging leg raise1 × 8–12RPE 7

  4. Fri

    Dec 25

    Full body C

    39 min
    • Muscle-up transition: 5 × 3 low-bar drills · first, while fresh
    ExerciseSets×RepsLoad
    Shrimp squat progression2 × 8–10RPE 7
    Archer push-up2 × 8–10RPE 7
    Tuck front-lever row2 × 8–10RPE 7
    Single-leg glute bridge1 × 8–12RPE 7
    Diamond push-up1 × 8–12RPE 7
    Single-leg calf raise1 × 8–12RPE 7