This section tracks my calisthenics journey, nutrition approaches, and overall fitness progression. Follow me on Instagram @dimisthenics for more workout content.
Instagram Feed
Current Workout Plan
5-Day Split: Calisthenics + Legs
This is my current training plan focused on developing straight arm and bent arm strength, with a dedicated leg day.
Day 1 & 3: Straight Arm
| Exercise | Sets | Reps/Duration |
|---|---|---|
| Front Lever | 3 | 8-15s |
| Tuck Planche | 3 | 8-15s |
| Front Lever Pull | 3 | 3-5 |
| L-Sit to Planche | 3 | 3-5 |
| Arch Active Hang | 3 | 3-5 |
| Dumbbell Planche Raise | 3 | 8-12 |
Day 2 & 4: Bent Arm
| Exercise | Sets | Reps |
|---|---|---|
| Handstand Push-Up | 3 | 3-6 |
| Pull-Up | 3 | 3-6 |
| Parallel Bar Dip | 3 | 8-12 |
| Front Lever Row | 3 | 3-6 |
| Pseudo Planche Push-Up | 3 | 6-10 |
Day 5: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8-12 |
| Romanian Deadlift | 3 | 10-15 |
| Split Squat | 2 | 10-20 |
| Hamstring Curl | 3 | 10-15 |
| Calf Raise | 3 | Max |
I track my progress in this Google Sheets document.
Fitness Journey Timeline
Advanced Skills
Working on front lever pull-ups and planche progressions, with consistent training 5 days per week. Focus on straight arm strength and skill development.
Intermediate Training
Achieved first milestones on basics (weighted dips, weighted pull-ups, weighted chin-ups), 100% form of handstand hold (and handstand variations), first attemptos of weigthed muscle-ups. Increased training frequency to 4 days per week, and began focusing on more advanced calisthenics skills.
Intermediate Training
Achieved muscle-ups, front lever (fast enough) and handstand holds, mastered back lever
Building Foundations
Focused on mastering the basics: pull-ups, dips, push-ups, and core strength. Established consistent training routine of 3 days per week.
Featured Skills & Progress
Planche
Current status: Advanced tuck planche, working towards straddle planche
Front Lever
Current status: 3 reps with band for -18kg, False Grip
Front Lever
Current status: Full front lever for at least 6 seconds
Handstand Push-up
Current status: Push-up on parallettes (not touching the floor, wide grip, 3 reps), Push-ups on floor (touching the floor, wide grip, 3 reps)
Handstand
Current status: Freestanding handstand for 60 sec
Weighted Muscle-Up
Current status: 1RM for +16.25kg (form 4 out 10), 3RM for +12kg (form 6 out of 10). Working on the form.
Muscle-Up
Current status: Almost Clean muscle-ups, working on consecutive repetitions. 10 reps
Weighted Dips
Current status: Clean dips, working on progressive overload. 10 reps for +25kg
Weighted Pull-Up
Current status: Clean pull-ups, working on progressive overload. 10 reps for +20kg
Starting point of my calisthenics journey.
After 2 months of consistent training, starting to see improvements in strength and form.
Achieved first muscle-up and 20-second freestanding handstand.
Working on front lever progressions and planche training.
End of year milestone: 10 consecutive muscle-ups and 45-second handstand.
Current progress with advanced skills development. Now focusing on straddle planche and full front lever.
Like it? Buy me a coffee