“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
Wrist prep (extensions, circles): 2–3 min
Scapular push-ups: 2x10
Core compression lifts (off floor or yoga block): 3x10
Wall shoulder openers (e.g. chest to wall with arms overhead): 2x30s
Skill Training (25–30 min)
Planche leans: 4x15–20s (aim for max lean with protraction)
Straddle Planche Negatives / Tuck Planche Holds: 4 sets of max effort
Handstand Wall Drills (heel pull-aways or toe pulls): 4x30s
Freestanding Handstand entries: 10–15 mins practice
Support Strength (15 min)
Deep ring push-ups (or bars): 3x6–8
Optional: Ring turn-out support hold: 3x15–20s
Cooldown & Mobility (10 min)
Puppy pose to lat stretch
Wrist flexor stretch on floor
Day 2 – PULL Skills: Front Lever + Muscle-Up
Warm-Up (15 min)
Active hang & scapular pull-ups: 3x8
Hollow body hold: 3x20s
Shoulder dislocates or band pass-throughs: 2x15
Skill Training (25–30 min)
Muscle-Up Technique (on bar): 4–5 attempts or drills (banded, eccentric, or explosive pull-ups)
Support Strength (15 min)
Full front lever hold, 3-5 attempts, max hold
Typewriter, Archer, or Weighted Pull-Ups: 3x5–6 (Use bands for first two if needed)
Tuck front lever holds: 3x10–15s
Cooldown & Mobility (10 min)
Lat stretch on bar or stall bars
Deep forward fold
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
Shrimp Squats or Step-Downs: 3x8–10 per leg
Jefferson Curls: 3x8 (for hamstring + spine strength)
Dragon Squat Eccentrics: 2x5 per side (if progressing)
Core
L-sit holds on parallettes or rings: 3x15s
Hanging knee-to-elbow compressions: 3x10
Cooldown
Cossack squats or pancake stretch
Hip flexor lunge + overhead reach
Day 4 – Handstand & Mobility (Active Recovery)
Warm-Up (10 min)
Wrist & shoulder warm-up
Light cat-cow + wall walk prep
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!👇🏼