8 Weeks, 4x per week
A hybrid plan that builds calisthenics skills alongside barbell and dumbbell strength. Each session flows from a warm-up into skill progressions and then weight training, about an hour long. Upper days train the planche, muscle-up, front lever and back lever with pressing and pulling, while lower days train the handstand and L-sit with squat and hinge strength. Train Monday, Tuesday, Thursday and Friday over eight weeks in a full gym with a pull-up bar and a dip station. Progress the skills by holding longer and adding reps, and add weight to the lifts once you top each range.