Calisthenics

━━━━━━ 6-DAY CALISTHENICS PROGRAM ━━━━━━ DAY 1 — PUSH 💪 • Push-ups — 4 × 6–12 • Incline/decline push-ups — 3 × 8–12 • Pike push-ups — 3 × 5–10 • Bench/chair dips — 3 × 6–10 • Plank — 3 × 30–45 sec DAY 2 — PULL 🦾 • Dead hang — 3 × 15–30 sec • Scapular pull-ups — 3 × 5–8 • Assisted pull-ups — 4 × 3–8 • Negative pull-ups — 3 × 3–5 • Superman — 3 × 10–15 DAY 3 — LEGS 🦵 • Bodyweight squats — 4 × 10–15 • Reverse lunges — 3 × 8–12 each leg • Bulgarian split squats — 3 × 6–10 each leg • Glute bridges — 3 × 12–15 • Calf raises — 4 × 15–20 • Wall sit — 2 × 30–60 sec DAY 4 — PUSH + SKILL • Push-ups — 3 × 8–15 • Pike push-ups — 3 × 6–10 • Diamond push-ups — 3 × 5–10 • Wall handstand practice — 4 × 15–30 sec • Hollow-body hold — 3 × 20–30 sec DAY 5 — PULL + CORE • Assisted/negative pull-ups — 4 × 3–8 • Dead hang — 3 × 20–40 sec • Scapular pull-ups — 3 × 6–10 • Leg raises — 3 × 6–12 • Plank — 3 × 30–60 sec • Superman — 3 × 12–15 DAY 6 — FULL BODY + SKILLS 🔥 3–4 ROUNDS: • Push-ups × 8–12 • Squats × 15 • Lunges × 8 each leg • Pike push-ups × 6–10 • Pull-ups/assisted pull-ups × 3–8 • Hollow hold × 20–30 sec THEN — 10 MINUTES SKILL PRACTICE: • Handstand • L-sit • Pull-up • Crow/frog stand DAY 7 — REST 💤 ━━━━━━ PROGRESSION ━━━━━━ When you can comfortably reach the top of the rep range with good form, progress to a harder variation. Push-up → Diamond push-up → Decline push-up → harder variations Assisted pull-up → Negative → Pull-up → harder variations Squat → Split squat → Bulgarian split squat → harder single-leg variations • Keep 1–3 good reps in reserve. • Don't take every set to failure. • Workout time: 35–50 minutes. • Warm up for 5–10 minutes before training. • Repeat the 6-day cycle after your rest day.