Weekly Calisthenics and Fat-Loss Routine

Weekly Schedule

Day	Training
Monday	Pull strength, front lever and core
Tuesday	Legs A and Zone 2 cardio
Wednesday	Push strength, handstand and L-sit
Thursday	Zone 2 cardio and skill practice
Friday	Weighted calisthenics volume and core
Saturday	Legs B and easy conditioning
Sunday	Rest

Monday — Pull Strength and Front Lever

Focus: Pulling strength, back development and front lever progression.

Warm-up

• Wrist circles: 30–45 seconds
• Scapular pull-ups: 2 × 8
• Scapular push-ups: 1 × 10
• Dead hang: 30 seconds
• Pull-up warm-up: bodyweight × 5, then bodyweight × 3, followed by progressively heavier sets.

Workout

1. Tuck front lever: 4 × 5–10 seconds
2. Weighted pull-ups: +10 kg, 3–4 × 5–8
3. Feet-elevated rows or ring rows: 3 × 8–12
4. Hanging leg raises: 3 × 8–15
5. Biceps curls (optional): 2 × 10–15

Current weighted pull-up baseline: +10 kg × 6 reps × 3 sets.

Rest 2.5–3 minutes between weighted pull-up sets, 90–120 seconds for other compound exercises and 60–90 seconds for smaller exercises.

Target duration: 55–65 minutes.

Tuesday — Legs A and Zone 2 Cardio

Focus: Quadriceps, hamstrings, glutes and aerobic conditioning.

Warm-up

• Easy cycling or walking: 3–5 minutes
• Bodyweight squats: 10 reps
• Reverse lunges: 6 per leg
• Hip hinges: 10 reps
• Ankle rocks: 10 per side
• Perform 1–2 progressively heavier warm-up sets before the first two exercises.

Workout

1. Bulgarian split squats: 4 × 8–12 per leg
2. Romanian deadlifts: 3 × 8–12
3. Sliding leg curls: 3 × 8–12
4. Calf raises: 3 × 12–20

Use dumbbells or a loaded backpack for Bulgarian split squats.

Zone 2 cardio: 25–40 minutes.

Choose cycling, incline walking or another sustainable activity. Maintain a conversational pace.

Target duration: 75–85 minutes.

Wednesday — Push Strength, Handstand and L-sit

Focus: Pushing strength, chest, shoulders, triceps and calisthenics skills.

Warm-up

• Wrist circles
• Controlled wrist rocks
• Scapular push-ups: 2 × 8–10
• Easy push-ups: 10 reps
• Progressively heavier dip warm-up sets

Workout

1. Chest-to-wall handstand: 4 × 20–40 seconds
2. Handstand kick-up practice: 5 minutes
3. Weighted dips: +20 kg, 3–4 × 6–10
4. Pseudo-planche push-ups: 3 × 6–12
5. Pike push-ups: 3 × 6–12
6. L-sit progression: 4 × 10–30 seconds
7. Lateral raises (optional): 2–3 × 12–20

Current weighted dip baseline: +20 kg × 7 reps × 3 sets.

Progress the L-sit from tuck to one-leg extension and then to the full position.

Target duration: 60–70 minutes.

Thursday — Zone 2 Cardio and Skill Practice

Focus: Aerobic conditioning and low-fatigue skill development.

Cardio

Zone 2: 40–50 minutes.

Use cycling, incline walking or an elliptical. Keep the intensity conversational.

Skill practice

• Handstand: 10 minutes
• Front lever: 4–5 controlled holds of approximately 5–10 seconds
• L-sit and compression work: 5 minutes

This is not another strength workout. Keep the skill practice easy enough that it does not compromise Friday’s training.

If front lever practice affects Friday’s pulling performance, reduce or remove the Thursday front lever work first.

Friday — Weighted Calisthenics Volume and Core

Focus: Additional upper-body volume and core strength.

Warm-up

• Wrist preparation
• Scapular pull-ups
• Scapular push-ups
• Easy rows
• Progressive chin-up and dip warm-up sets

Workout

1. Tuck front lever: 3 × 5–10 seconds
2. Weighted chin-ups: +5 kg, 3 × 6–10
3. Weighted dips: +10 kg, 3 × 8–12
4. Feet-elevated rows: 3 × 10–15
5. Loaded or deficit push-ups: 3 × 10–20
6. Ab-wheel rollouts: 3 × 8–15

For ab-wheel rollouts, start from your knees and extend only as far as you can maintain control of your lower back.

Target duration: 60–70 minutes.

Saturday — Legs B and Easy Conditioning

Focus: Single-leg strength, hamstrings, glutes and lower-body conditioning.

Warm-up

• Easy cardio: 3–5 minutes
• Bodyweight squats
• Lunges
• Hip hinges
• Ankle mobility

Workout

1. Pistol squat progression or loaded step-ups: 3 × 6–10 per leg
2. Reverse lunges or sissy squat progression: 3 × 10–15
3. Nordic curls: 2–3 × 4–8
4. Hip thrusts or loaded glute bridges: 3 × 10–15
5. Calf raises: 3 × 12–20

Use band assistance or partial range of motion for Nordic curls if necessary. Control the eccentric phase.

Easy conditioning: 30–45 minutes at low intensity.

Target duration: 75–85 minutes.

Sunday — Rest

No programmed strength training or cardio.

Easy walking is fine.

Progression Rules

Weighted exercises

When every set reaches the top of its repetition range with clean technique, increase the load by approximately 2.5 kg and return to the lower end of the repetition range.

For example, weighted pull-ups progress from 3–4 × 5–8. Increase the weight after completing all prescribed sets for 8 clean reps.

Bodyweight exercises

Progress in this order:

1. Increase repetitions.
2. Improve range of motion.
3. Increase exercise difficulty through leverage.
4. Add external weight when appropriate.

Calisthenics skills

Prioritize clean technique before increasing hold duration or moving to a harder progression. Avoid practising skills to failure.

Training intensity

Keep most strength sets approximately 1–3 repetitions in reserve. Skill work should stop before technique deteriorates.

Recovery and Deloads

A deload can be useful every 5–8 weeks, or when performance and recovery consistently deteriorate.

During a deload:

• Reduce working sets by approximately 40%.
• Keep the same exercises.
• Avoid training to failure.
• Keep skill practice easy.

Fat Loss and Nutrition

Fat loss requires a sustained calorie deficit. Training helps preserve muscle and strength while losing weight.

Starting targets

• Weight loss: approximately 0.5% of bodyweight per week.
• Protein: 1.6–2.2 g per kg of bodyweight per day.
• Track morning bodyweight consistently.
• Compare weekly weight averages rather than individual measurements.
• Monitor waist measurement, training performance, recovery, sleep and hunger.

If weight is falling too quickly and strength or recovery deteriorates, consider reducing the calorie deficit.

Final Weekly Overview

Day	Main work	Cardio
Monday	Pull strength and core	—
Tuesday	Legs A	Zone 2, 25–40 min
Wednesday	Push strength and skills	—
Thursday	Skill practice	Zone 2, 40–50 min
Friday	Upper-body volume and core	—
Saturday	Legs B	Easy, 30–45 min
Sunday	Rest	—

The schedule separates the main strength sessions, includes two lower-body sessions and provides dedicated aerobic work without turning every day into a high-intensity workout.