Programm · Caliversity

Programm

I'm new to creating a calisthenics training program. My goal is to maintain the muscle mass I built through powerlifting/bodybuilding. My stats: 172 cm and 82 kg with low body fat (abs are still clearly visible), and I want to learn skills like planche, front lever, and handstand. My current stats:

- 15 clean pull-ups

- 60+ clean push-ups

- 30+ clean dips

At the start of my workout, can I prioritize skill exercises (e.g., front lever) before doing Method 2/3 strength work?

Example: Front lever progressions first, then Method 2 since my pull-ups aren’t yet strong enough for Method 3.

On another day: Planche progressions first, then Method 3 since my push-ups and dips are strong.

When should I add wall handstand push-ups? On a separate day and learn handstand ? And include some leg training?

Can I train plank progression /push-ups/dips with Method 3 on the same day?

After regular Method 2/3 work, should I add static holds and slow negatives?

Should I aim for higher reps, or can I do Method 3 with 8 reps using a weight vest?"

Thanks for any help.

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