Calisthenics For Weightlifters (2 Days / Week)
This Plan builds on strong foundations of weightlifting while progressing toward bodyweight skills like the handstand, planche, and L-sit to handstand. Each session is about 45–60 minutes.
Day 1 – Push Focus (Strength + Skill Work)
Goal: Build shoulder strength, straight-arm control, and handstand alignment
Warm-Up (10 min)
Click or tap to see workout example if underlined
Shoulder dislocates w/ band – 2x10
Wrist Prep + scapular push-ups – 2x10
Pike shoulder taps – 2x10
Skill Work (15 min) – Handstand & L-Sit to Handstand
Wall handstand hold – 3x30s (focus on hollow body + open shoulders)
Wall handstand shoulder leans – 3x6 reps
L-sit to tuck planche lean on parallettes or boxes – 3x10s hold
(sub parallettes with dumbbells if needed)
Strength Block (20 min) – Superset x3
Pseudo Planche Push-Ups – 4-6 reps
Dips (Weighted / adding more weight each set) – 8–10 reps
Box Pike Push-Ups – 12 reps
Core Finisher (10 min - Do as a circuit or broken into sets with short rest)
Hanging L-sit – 3x15s
Core Compression Lifts – 3x8-10
Hollow body hold – 3x20s
Day 2 – Pull + Legs Focus (Mobility + Strength)
Goal: Maximize pulling strength, tendon resilience, and compression mobility
Warm-Up (10 min)
Arm circles, scapular pull-ups – 2x10
Wall / Box Quad Opener + deep squat hold – 30 sec each
Jefferson curls (light bar) – 2x10 slow reps
Skill Work (15 min) – L-Sit Control & Compression
L-sit holds on box/bench/parallettes – 3x15–20s
L-Sit Tuck Pulse – 3x8
Tuck Up– 2x10
Strength Block (20–25 min) – Circuit x3
Weighted Pull-Up – 5 reps (Heavy as possible while getting chin over bar)
Feet-elevated ring or bar rows – 8–10 reps
Bulgarian Split Squats – 10 reps/leg
Nordic Curl (Find an angle that is challenging but doable)
Cool Down (5–10 min)
Progression Focus
Week 1–4: Prioritize form, control, and full range of motion
Week 5–8: Add reps/holds, tempo work, or light weight
Week 9–12: Begin adding more dynamic handstand transitions or bent-arm planche preps
Where to get support
If you want more progressions, useful tips, or insights from other athletes - join our discord community!👇🏼
