“Get Good” 5 Day / Week - Calisthenics Skill Building Plan

The “get Good” Plan

If your goal is to build skills like handstands, flags, front levers or whatever.

You need to turn the volume down on your weekly strength sessions, and up on your weekly skill sessions.

Train strength once, maybe twice a week to maintain but not tax your nervous system, and the rest of your days should be 60-90 minutes of skill and mobility focus.

This is basically the workout split I’m currently following. It might look easy - but it’s not I promise ;)

Like all of my other programs on here, I will be linking each exercise to a video of the actual movement (once I’ve had time to upload the demo videos). Slowly they’ll make their way on here.

Run this one for 12 weeks, always listen to your body - swap things out of you’re eyeing different skills, just be smart and intentional as always. And then run it again with more advanced progressions, have fun!

The Workout

Day 1 – PUSH Skills: Planche + Handstand Control

Warm-Up (15 min)

Click or tap to see workout example if underlined

Skill Training (25–30 min)

Support Strength (15 min)

Cooldown & Mobility (10 min)


Day 2 – PULL Skills: Front Lever + Muscle-Up

Warm-Up (15 min)

Skill Training (25–30 min)

Support Strength (15 min)

Cooldown & Mobility (10 min)


Day 3 – Strength Maintenance (Full Body)

Low volume. Just enough stimulus to support growth without dominating your recovery.

Warm-Up (10–15 min)

  • Dynamic full body flow (world’s greatest stretch, arm circles, air squats)

  • Ring scapular work or band pull-aparts

Strength Session (35–40 min total)

Upper Body

  • Weighted Push-Ups or Dips: 4x6–8

  • Weighted Pull-Ups: 4x4–6

  • Ring Archer Rows or Australian Rows: 3x10

  • Straight-arm ring support holds: 3x15–30s

Lower Body

Core

  • L-sit holds on parallettes or rings: 3x15s

  • Hanging knee-to-elbow compressions: 3x10

Cooldown


Day 4 – Handstand & Mobility (Active Recovery)

Warm-Up (10 min)

Technique + Balance (20–30 min)

  • Handstand shoulder leans: 3x5-10reps

  • Freestanding handstand play (shapes, shoulder taps): 10–15 mins

  • Compression drills: V-sit lifts, pike raises, banded compression pulses

  • Wall presses or negatives (if working press handstands): 3x2–3 reps

Mobility Focus (20 min)

  • Pancake stretch with PNF contractions: 2x45s

  • Seated forward fold with toes pulled back

  • Shoulder elevated puppy pose

  • Wrist extension/flexion work


Day 5 – Skill Integration Day (Dynamic Combos)

Warm-Up (10–15 min)

  • Quick full-body prep: Hollow rocks, wrist mobility, active hang

  • 1–2 sets of each major scapular pattern

Skill Combos (30–40 min)

  • L-sit to handstand attempts: 4–5 sets (use parallettes or floor)

  • Planche to push-up (eccentric only): 3 sets

  • Front lever raise to pull-up: 3x3

  • Back to wall handstand press drills: 3–4 sets

Accessory (Optional, 15 min)

  • Triceps: Bodyweight skull crushers or ring tricep extensions: 3x10

  • Biceps: Towel curls or ring curls: 3x10

  • Compression: Seated leg lifts or V-up pulses: 3x15


Day 6 – Optional Light Strength or Flow / Active Recovery

Pick one of:

  • Strength “touch-up”: Repeat a shortened version of Day 3 (just 2 rounds)

  • Mobility flow: 20–30 mins continuous movement, light holds, yoga-inspired stretches

  • Outdoor session: Skill practice on rings/bars at a low RPE (~5/10 effort)


Day 7 – Rest / Full Recovery

  • Total rest, sleep, and hydration

  • Light walking or deep mobility work if desired

Where to get support

If you want more progressions, useful tips, or insights from other athletes - join our discord community!👇🏼

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Calisthenics For Weightlifters (2 Days / Week)

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Calisthenics For Shoulder Pain: Louis’ Calisthenics Blueprint