# Hypertrophy & Calisthenics Mastery

Build muscle and master advanced bodyweight skills with this focused training plan.

## Active Recovery

You'll open up your hips and upper back with a smooth, flowing sequence that leaves you feeling loose, tall, and refreshed. Perfect active recovery after three hard training days.

### Dynamic Flow

- 1 × 10 Hip Circle
- 1 × 10 Cat-Cow
- 1 × 8 World's Greatest Stretch
- 1 × 10 Shoulder Dislocate - Resistance Band

### Static Holds

- 1 × 40s Dragon Pose
- 1 × 40s Reclined Twist
- 1 × 60s Savasana


## Lower Body Strength

You'll fire up your legs and build serious lower-body strength with heavy kettlebell work. Expect to feel powerful and grounded by the end.

### Warm-up

- 1 × 8 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle
- 1 × 8 Squat (Sky Reach)
- 1 × 10 Ankle Circle

### Main Workout

- 3 × 8 Squat (Goblet) - Kettlebell
- 3 × 8 Romanian Deadlift - Kettlebell
- 3 × 8 Kettlebell Front Rack Lunge
- 1 × Single Leg/Core Assistance _(progression — pick your level)_

### Cool Down

- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Hamstring Stretch (90/90)
- 1 × 30s Quad Stretch
- 1 × 40s Half Pigeon


## Upper Body Hypertrophy

A focused upper body session built around heavy, controlled pressing and pulling — you'll build serious strength and muscle while dialing in your technique for the weeks ahead. Expect steady, purposeful work that leaves you feeling strong, not wrecked.

### Warm-Up

- 1 × 60s Thoracic Extension - Foam Roll
- 1 × 15 Shoulder Circle
- 2 × 15 Pull Apart - Resistance Band
- 2 × 10 Scapular Pull-Up
- 2 × 10 Push-Up (Incline)

### Main Workout

- 3 × 9 Bench Press - Barbell
- 3 × 9 Pull-Up (Weighted)
- 3 × 9 Overhead Press - Barbell
- **Superset · 2 rounds**
  - 11 Row (Incline) - Dumbbell
  - 11 Lateral Raise - Dumbbell
- **Superset · 2 rounds**
  - 11 Bicep Curl - EZ Curl Bar
  - 11 Dip (Triceps)

### Cool Down

- 1 × 45s Chest Doorway Stretch
- 1 × 45s Lat Stretch
- 1 × 60s Thoracic Extension - Foam Roll


## Skill Practice

You'll sharpen your balance and body control with focused handstand and support holds — quality reps, calm focus, real progress.

### Warm-up

- 1 × 45s Wrist Circle
- 1 × 45s Wrist Flexibility Stretch
- 1 × 30s Arm Circle

### Skill Work

- 1 × Handstand Progression _(progression — pick your level)_
- 1 × Support Progression _(progression — pick your level)_
- 1 × L-sit Progression _(progression — pick your level)_

### Cool-down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Kneeling Hip Flexor Stretch