# 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.

## New Routine