pipizune
New member
Posts: 2
Can anyone provide me with an effective calisthenics exercise schedule for my body? I haven't found a suitable program for myself here. I am 32 years old and have been practicing calisthenics for over a year. Can I maintain holding a tucked planche for 10 seconds, a tucked front lever for 15 seconds, and perform Pistol Squats for 15 sets per leg? My goal is to achieve a full planche, front lever, and other calisthenics variations, but my current routine seems less effective. For example, I am unable to perform an L-sit or handstand, even though I understand these are basic exercises. I have this exercise schedule but I am unsure if it is correct. I hope to receive your assistance. I do not speak English, so everything I have mentioned above was translated using Google Translate. I hope my message is clear, and I thank you all for your help!
and my weight and height respectively
60kg=132.277357 lbs, 1m58= 62.20472in=5,1837270341 ft
Day 1: Upper Body
1. Pull-Ups: 4 sets x Max reps
2. Dips: 4 sets x 12-15 reps
3. Handstand Push-Ups: 4 sets x 8-10 reps
4. Wide Grip Pull-Ups: 3 sets x 12 reps
5. Push-Ups (Diamond or One-Arm): 3 sets x Max reps
Day 2: Lower Body
1. Pistol Squats: 4 sets x 8-10 reps (each leg)
2. Box Jumps: 4 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets x 12 reps (each leg)
4. Glute Bridges: 3 sets x 15 reps
5. Calf Raises: 3 sets x 20 reps
Day 3: Rest or Active Recovery
Day 4: Push Focus
1. Handstand Push-Ups: 4 sets x 8-10 reps
2. Planche Progression: 4 sets x 15-20 seconds hold
3. Dips: 4 sets x 12-15 reps
4. Pike Push-Ups: 3 sets x 12 reps
5. Push-Up Progression: 3 sets x Max reps
Day 5: Pull Focus
1. Pull-Ups: 4 sets x Max reps
2. Front Lever Progression: 4 sets x 15-20 seconds hold
3. Rows: 4 sets x 12-15 reps
4. Chin-Ups: 3 sets x 12 reps
5. L-Sit Pull-Ups: 3 sets x 8-10 reps
Day 6: Legs
1. Pistol Squats: 4 sets x 8-10 reps (each leg)
2. Plyometric Lunges: 4 sets x 10-12 reps
3. Squat Jumps: 3 sets x 15 reps
4. Nordic Curls: 3 sets x 10-12 reps
5. Calf Raises: 3 sets x 20 reps
Day 7: Rest or Active Recovery
and my weight and height respectively
60kg=132.277357 lbs, 1m58= 62.20472in=5,1837270341 ft
Day 1: Upper Body
1. Pull-Ups: 4 sets x Max reps
2. Dips: 4 sets x 12-15 reps
3. Handstand Push-Ups: 4 sets x 8-10 reps
4. Wide Grip Pull-Ups: 3 sets x 12 reps
5. Push-Ups (Diamond or One-Arm): 3 sets x Max reps
Day 2: Lower Body
1. Pistol Squats: 4 sets x 8-10 reps (each leg)
2. Box Jumps: 4 sets x 10-12 reps
3. Bulgarian Split Squats: 3 sets x 12 reps (each leg)
4. Glute Bridges: 3 sets x 15 reps
5. Calf Raises: 3 sets x 20 reps
Day 3: Rest or Active Recovery
Day 4: Push Focus
1. Handstand Push-Ups: 4 sets x 8-10 reps
2. Planche Progression: 4 sets x 15-20 seconds hold
3. Dips: 4 sets x 12-15 reps
4. Pike Push-Ups: 3 sets x 12 reps
5. Push-Up Progression: 3 sets x Max reps
Day 5: Pull Focus
1. Pull-Ups: 4 sets x Max reps
2. Front Lever Progression: 4 sets x 15-20 seconds hold
3. Rows: 4 sets x 12-15 reps
4. Chin-Ups: 3 sets x 12 reps
5. L-Sit Pull-Ups: 3 sets x 8-10 reps
Day 6: Legs
1. Pistol Squats: 4 sets x 8-10 reps (each leg)
2. Plyometric Lunges: 4 sets x 10-12 reps
3. Squat Jumps: 3 sets x 15 reps
4. Nordic Curls: 3 sets x 10-12 reps
5. Calf Raises: 3 sets x 20 reps
Day 7: Rest or Active Recovery
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