Jason’s 12 Week Calisthenics Plan: 4 Days / Week, 30 minutes per session

This plan is inspired by my first client, Jason. He isn’t the typical calisthenics client. He’s already got a strong foundation in bodybuilding and Muay Thai, but he expressed a desire in learning calisthenics because he admittedly can push massive weight for his compound movements, but he can barely do 8+ pull-ups. After our first talk, we determined his 12 week goals as the following.

1. Get his first muscle up

2. Build pull-up strength and endurance

3. Injury-Proof shoulders, wrists, hips

4. Work on handstand stability and straight arm strength for planche

5. Lower body mobility and pistol squat progression, with dragon squat as end goal

6. General skill foundations

Logging & Progress Tracking

As part of every training program, clients are encouraged to track their progress by recording short video clips, especially for skills they’re refining (like handstands or muscle-ups). Keep a training log organized by skill (“Muscle Ups”, “Hamstring Flexibility”, “Handstand”, etc.), noting what exercises you did, how they felt, and what helped or didn’t. Use a notes app and a dedicated photo/video album to track your journey.

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The workout

Day 1: Pull Strength & Muscle-Up Prep

Warm-Up (5 min):

Click or tap to see workout example if underlined

• Scapula Pull-Ups – 3×8

• Banded Dislocates – 2×10

Main Strength:

• Pull-Ups (weighted if easy) – 4×6–8

• Chest-to-Bar Pull-Ups – 3×4–6

• Eccentric Muscle-Ups (slow negative)– 4×3

• Typewriter Pull-Ups – 3×4

• Ring Rows (Feet Elevated) – 3×8–10

Accessory Work:

• Hollow Body Holds – 3×20s

• L-Sit Tucks (on bars or rings – 3×8

• False Grip Hangs – accumulate time

Day 2: Handstand & Straight Arm Strength

Warm-Up (5 min):

• Wrist Prep – 2×15

• Wall Shoulder Flexion Stretch – 2×20s

Main Strength:

• Wall-Assisted Handstand Hold – 5×20s

• Handstand Push-Ups on Wall – 3 sets max reps

• Elevated Pike Push-Ups – 4×6–8

• Planche Leans – 4×10s

Accessory Work:

• Plank Shoulder Taps – 3×20

• Banded Straight Arm Pull-Downs – 3×12

Day 3: Lower Body Mobility & Pistol Squat Prep

Warm-Up (5 min):

• Deep Squat Hold w/ ankle mobility – 3×20s

• Cossack Squats – 3×8

Main Strength:

• Assisted Pistol Squats to Box – 4×6/leg

• Bulgarian Split Squats (elevated) – 3×8

• Single-Leg Box Step-Ups – 3×8

• Assisted Nordic Curls – 3×6

Accessory Mobility:

• Toe Touches – 3×15

• Ankle Dorsiflexion Stretch – 2×30s

Day 4 (Optional): Mixed Skills & Mobility

This day is highly recommended for skill refinement and mobility maintenance.

Warm-Up (5 min):

• Jump Rope or Light Jog – 3 min

• Dynamic Arm Swings – 2×20

Skill Work:

• Muscle-Up Transition Drills on Low Rings – 4×3

• Wall-Assisted Handstand Push-Up Practice – 4×4

• Straight arm Dumbbell Holds – 3×15s

• Planche lean(short holds) – 4×5s

Mobility & Core:

• Jefferson Curls – 3×8

• Active Hang for Scapula Mobility: – 2×20s

• L-Sit (parallel bars) – Accumulate 60s

• Core Compression on Floor – 3×8–10

• Dragon Squat Prep (low position): – 3×10s

  Tip: Warm up with pigeon pose. Modify if needed.

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Progression Guidelines

1. Pull-Ups: Add weight when your reps feel too easy.

2. Handstands: Slowly move away from the wall or use freestanding wall taps.

3. Pistol Squats: Lower the box height or reduce assistance.

4. Planche Leans: Focus on lean angle and shoulder protraction.

5. L-Sit: Increase total time and decrease sets.

Final Thoughts

This plan will challenge your strength, balance, control, and mobility all at once. Don’t be discouraged if certain movements feel awkward or difficult at first—this is a normal part of the process, especially with skill-based training like calisthenics.

Train consistently, track your sessions, and adjust based on how your body feels. In a few weeks, you’ll be surprised how much closer you are to that muscle-up or freestanding handstand.

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Click the link below for a custom plan, access to my training app, weekly check-ins, community, and more!