Calisthenics Mastery B — Vertical Press + HSPU
Advanced vertical-press day built around the handstand push-up. HSPU, weighted dips, ring dips, planche-lean push-ups, hanging pike core. Wall and parallel bars needed. ~55 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 | Handstand Push-Ups Wall-supported. Controlled depth to a light head tap. Regress to pike press if no free rep; bank partial ROM. 1 warm-up set first 4 × 4 · rest 3 min | 4 | 4 | 3 min |
| 02 | Dips - Chest Version Weighted parallel-bar dip (belt/DB). Add load when BW dips clear 10 at RPE8. Forward lean = chest, upright = triceps. 90° elbow. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
| 03 | Ring Dips Rings turned out at the top. Substitute for loaded dips if no load — instability raises BW difficulty. 3 × 8 · rest 2 min | 3 | 8 | 2 min |
| 04 | Decline Push-Up Run as a planche-lean push-up — shift weight forward over the hands for straight-arm scapular load. Reduce lean if shoulders fatigue. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 05 | Hanging Pike Straight-leg compression toward an L-sit/toes-to-bar. Strict, no swing. 3 × 8 · rest 1 min | 3 | 8 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Press hardest-while-fresh: HSPU first, then loaded dips, straight-arm work, then core. HSPU sets are quality reps to a controlled depth (head light-tap), not failure — regress to wall pike press if no free rep, bank partial ROM. Weighted dips: add load when bodyweight dips clear 10 clean at RPE8; lean forward for chest, upright for triceps, 90-degree elbow. Ring dips substitute when load is unavailable — instability raises bodyweight difficulty. Planche-lean push-ups: shift weight forward over the hands for straight-arm scapular load; reduce the lean if shoulders fatigue.
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 Mastery B — Vertical Press + HSPU template?
Press hardest-while-fresh: HSPU first, then loaded dips, straight-arm work, then core. 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 Mastery B — Vertical Press + HSPU, and how long does it take?
Calisthenics Mastery B — Vertical Press + HSPU runs 5 movements and about 16 working sets, roughly 66 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
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
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