Climbing + Calisthenics

An 8-week hybrid program for building climbing strength, calisthenics skills, and full-body balance. The plan combines hard bouldering, technique-focused climbing, weighted pull-ups, weighted dips, handstand practice, planche base work, L-sits, core compression, and lower-body training.

Start at 70–80% effort for the first 3–4 weeks. Keep most work around RPE 6–8 and prioritize clean form, wrist health, and tendon tolerance. Monday is the main hard pulling day, Friday is the lighter climbing volume/technique day, and Tuesday/Thursday focus on handstand, planche, and pushing strength.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Wrist Warmup

Bouldering

Pull-Up (Weighted)

Hanging Leg Raise

Windshield Wipers

Bouldering Hard + Pull

Wall Handstand

Planche Leans

Pseudo Planche Pushups

Incline Bench Press (Dumbbell)

L-Sit Holds

Face Pull

Handstand + Planche Base

Wrist Mobility

Lat Mobility

Shoulder Mobility

Hip Mobility

Optional Handstand Wall Line Drill

Recovery + Mobility

Deep Pike Pushups

Overhead Press (Dumbbell)

Dip (Weighted)

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Overhead + Dip Strength

Pull-Up (Bodyweight)

Dragon Flag

Plank

Hollow Hold

Bouldering Volume + Core

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Rear Delt Fly (Dumbbell)

Dead Bug

Legs + Structural Balance

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