I weight 70 and I want to get around the 80 weight without looking fat and retaining the same physical attribute that I have now and also without losing strength

Cali MONDAY ( PUSH ) ◦ Skin the cat ( mobility for this day ) ◦ Compression lifts (floor) - 3x12 ◦ Planche Leans: 3x15–30 sec (lean forward further over time) ◦ Tuck planche holds - 2x (till failure) ◦ Pseudo planche push-ups + Top Hold – 3x6–8 (2 sec pause) ◦ Diamond push up ( keep elbows close and narrow grip ) - 3x15 ◦ Scapular push-ups - 2x failure ◦ Pike push-ups (feet elevated) - 2xfailure ◦ Dips (weighted or slow tempo) - 2xfailure ◦ L sit - 3xfailure ◦ Handstand practice TUESDAY ( PULL ) ◦ Skin the cat - mobility ◦ Tuck front lever holds - 3x10-15 sec ◦ Front lever raises - 3x5 ◦ Pull-ups(add weight ) - 2xfailure ◦ Chin ups ( slow tempo with weight ) - 3xfailure ◦ Dead hangs or scap pulls - 3x20-30sec ◦ Hollow body holds - 3x30sec ◦ Handstand practice WEDNESDAY ( LEGS + CORE ) ◦ Assisted pistol squat - 2x7 each leg ◦ Wall sit - 3 sets of 30 sec ◦ Calf raises ( slow and single leg with weight ) - 2xfailure ◦ Hollow body holds - 3x30secs ◦ Leg raises ( with weight ) - 2x15 ◦ Compression Core (V-sit attempts or lifts) - 3x10-15 ◦ Handstand practice THURSDAY ( ANOTHER PULL ) ◦ Skin the cat ( mobility for this ) ◦ Pull-ups( add weight ) - 2xfailure ◦ Chin ups ( slow tempo with weight) - 3xfailure ◦ Icecream makers - 3x5 ◦ Dead hangs or scap pulls - 3x20-30sec ◦ Hollow body holds - 2x30sec ◦ Handstand practice FRIDAY ( PUSH VOLUME ) ◦ Skin the cat ( mobility for this ) ◦ Planche Leans: 3x15–30 sec (lean forward further over time) ◦ Regular push-ups ( slow tempo ) - 2xfailure ◦ Pseudo planche push ups + Top Hold – 3x6–8 (2 sec pause) ◦ Diamond push up ( keep elbows close and narrow grip ) - 3x15 ◦ Incline push ups - 2xfailure ◦ Chair dips - 2xfailure ◦ Lsit to tuck ( floor ) - 3x5 reps or hold ◦ Handstand practice SATURDAY ( PULL VOLUME ) ◦ Skills ( Front lever - the level of progression you can do ) - practice ◦ Pull ups ( band assisted or jumping with weight) - 2xfailure ◦ Superman holds - 3x30secs

I can now do tuck planche (3-5seconss)for longer what can I do to get to next step of progression

Cali MONDAY ( PUSH ) ◦ Pseudo planche push-ups - 5x5 ◦ Pike push-ups (feet elevated) - 4x6 ◦ Dips (weighted or slow tempo) - 4x5-8 ◦ L sit - failure TUESDAY ( PULL ) ◦ Pull-ups(add weight if possible) - 5x5 ◦ Chin ups ( slow tempo ) - 3x5 ◦ Dead hangs or scap pulls - 3x20-30sec ◦ Hollow body holds - 3x30sec WEDNESDAY ( LEGS + CORE ) ◦ Assisted pistol squat - 4x5-8 each leg ◦ Wall sit - 3 sets of 30-60 sec ◦ Calf raises ( slow ) - 3x20 ◦ Hollow body holds - 3x30secs ◦ Leg raises ( laying or hanging ) - 4x10 THURSDAY ( SKILLS PRACTICE ) ◦ Handstand against wall - 10 to 15 mins ◦ Frog stand ( progression to tuck planche )- 10 to 15 mins ◦ Skin the cat ( shoulder mobility ) - 10 to 15 mins ◦ Back lever progression - 10 to 15 mins FRIDAY ( PUSH VOLUME ) ◦ Regular push-ups ( slow tempo ) - 4x15 ◦ Wall hand stand push-up negative - 3x6 ◦ Incline push ups - 3x10 ◦ Chair dips - 3x11 ◦ Lsit to tuck ( floor ) - 3x5 reps or hold SATURDAY ( PUSH VOLUME ) ◦ Pull ups ( band assisted or jumping) - 4x6-10 ◦ Rows ( table ) - 4x10 ◦ Tuck front lever holds 3x5-10 secs ◦ Superman holds - 3x30secs SUNDAY ( RECOVERY AND MOBILITY ) ◦ Dynamic stretch ◦ Deep squat hold - 2x60secs ◦ Hips mobility ◦ Back mobility ◦ Shoulder mobility

Im Henry im 15 and I don’t know how to start training for callisthenics I want to be able to do skills like l-sit , planche and front lever but all the tutorials I watch i don’t feel like I can make progress with it and I’d want to make progress pretty quickly what should I do because I want to be able to make progress and become strong but I have no clue where to start any advice will help