5 Weeks, 6x per week
This plan aims to build a solid foundation of strength and muscle mass in order to support progression in advanced calisthenics.
The training is primarily based on gym work (free weights and machines), with an emphasis on fundamental pushing, pulling, leg, and core movements.
The progression is planned over 5 weeks, with intensity managed through Reps in Reserve (RIR), in order to develop sustainable strength that transfers effectively to calisthenics skills such as the Handstand Push-Up, the press handstand, the planche, and the front lever.
IG: freddomingue