How I Structure a Full Week of Calisthenics

After years of experimenting with different weekly structures, here's what works best for me as an intermediate trainee.

Monday (upper): skill work (handstand, 15 min) + planche training (3 sets) + front lever work (3 sets) + pull-ups (4 sets) + push-ups (4 sets). 60 minutes.

Tuesday (lower + core): pistol squats (4x5 each) + Nordic hamstring curls (3x5) + compression work (3 exercises) + Jefferson curls (3x5). 45 minutes.

Wednesday (active recovery): 20 minutes mobility flow, handstand balance practice only (10 min). 30 minutes.

Thursday (pulling focus): ring rows (4x8), weighted pull-ups (3x5), muscle-up practice (10 min), skin the cat (3x5). 50 minutes.

Friday (pushing focus): HSPU training (3 sets), ring dips (3x8), planche leans (5x10s), ring push-ups (3x10). 50 minutes.

Weekend: rest or outdoor park session (unstructured, recreational). This structure gives me 5 intentional training days and two unstructured days.