Calisthenics A — Push Focus
Push-focused calisthenics day. Decline push-ups, dips, pike push-ups, inverted rows, hollow body. Variant-progression model: tempo + ROM + leverage + load. ~50 min, 5 movements.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Decline Push-Up Feet elevated on bench. Lower to chest, drive up. Progression beyond standard push-ups. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 02 | Parallel Bar Dip Lean torso forward for chest emphasis, upright for triceps. Lower to 90° elbow. 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 03 | Handstand Push-Ups Wall-supported pike push-up if you can't do free HSPU. Progression toward unassisted HSPU. 3 × 6 · rest 1:30 | 3 | 6 | 1:30 |
| 04 | Inverted Row Horizontal pull complement. 3 × 10 · rest 1:15 | 3 | 10 | 1:15 |
| 05 | Hollow Body Hold Anti-extension core. Lower back glued to floor. 3 × 30s · rest 1 min | 3 | 30s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Progress by leverage, not reps: when a movement exceeds 12-15 reps at RPE 7 across all sets, advance the variant (knee->standard->decline-> archer->one-arm push-up; wall pike->free HSPU) and reset reps. Enforce full ROM as the load gate — chest to floor on push-ups, elbows to 90 degrees on dips. Dip torso lean forward cues chest, upright cues triceps. Sub HSPU with wall-supported pike if a clean free rep isn't available; sub inverted rows higher/feet-elevated to match the RPE target.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Calisthenics A — Push Focus template?
Progress by leverage, not reps: when a movement exceeds 12-15 reps at RPE 7 across all sets, advance the variant (knee->standard->decline-> archer->one-arm push-up; wall pike->free HSPU) and reset reps. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Calisthenics A — Push Focus, and how long does it take?
Calisthenics A — Push Focus runs 5 movements and about 16 working sets, roughly 49 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Push Focus version different?
Calisthenics A — Push Focus is the push focus cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight