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Advanced Calisthenics: Skills

Muscle-up, handstand, front lever. Three elite calisthenics skills, one 6-week program. Built for athletes who already have a solid push-pull base and are ready to push the ceiling.

6
Weeks
Advanced
Difficulty
Calisthenics
Category
Pro
Tier Required
🎯 Program Goal

Unlock muscle-up, freestanding handstand, and front lever tuck by week 6.

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DAY-BY-DAY BREAKDOWN

Day 1 Muscle-Up Progression
Exercise Sets Reps / Time Rest
Chest-to-Bar Pull-Up 5 5 3min
Explosive Pull-Up 4 4 2min
Bar Dip 4 8 90s
Transition Drill (band) 3 5 2min
False Grip Dead Hang 3 30s 60s
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