Elite Calisthenics Training Program
DAY 5 / FRIDAY - Front Lever & Pull (Hypertrophy Focus)

Front Lever & Pull (Hypertrophy Focus)

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Focus: Pull hypertrophy/endurance and front lever practice. This complements Tuesday’s heavy work by using higher volume (moderate intensity) for the pulling muscles and core.

  • Warm-Up (15 min):

    • Similar to Tuesday – dynamic hang and pull prep.

    • Do 2×5 slow skin-the-cats (German hang rotations) on rings or bar to mobilize shoulders (only if you have the prerequisite flexibility; otherwise skip). Light band biceps curls and triceps extensions (2×20 each) to warm elbow joints.

    • A couple of scapular pull-up sets (10 reps) to activate lower traps.

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