Calisthenics Mastery D — Skill Density + Core
Advanced skill-density day. Muscle-up volume, pull-up and dip density, push-up density, parallel-bar leg raise, hollow-body hold. Greases the groove on the headline skills. ~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 | Muscle Up Submaximal skill volume. Stop each set when the transition slows. Sub strict pull-ups + explosive dips if not owned. 1 warm-up set first 3 × 2 · rest 2 min | 3 | 2 | 2 min |
| 02 | Pullups Density volume. +1 rep/set week-over-week before adding load. Band-assist down if reps break. 4 × 8 · rest 1:30 | 4 | 8 | 1:30 |
| 03 | Parallel Bar Dip Density volume. Same progression logic as pull-ups. 90° elbow, controlled. 4 × 10 · rest 1:30 | 4 | 10 | 1:30 |
| 04 | Knee Hip Raise On Parallel Bars Strict hanging/supported leg raise. Toward straight-leg compression — no swing, lower with control. 3 × 12 · rest 1 min | 3 | 12 | 1 min |
| 05 | Hollow Body Hold Anti-extension brace. Lower back glued to floor; extend arms/legs only as far as the brace holds. 3 × 40s · rest 1 min | 3 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Volume-and-quality day, not a max-out — every set leaves 2+ RIR so it does not steal recovery from Days A and B. Sequence skill work first (muscle-up, then pull/dip density) while fresh, core last. Muscle-ups are technique reps: end the set when the transition slows. On pull-ups and dips add a rep per set week-over-week before adding load, only once all sets hit the listed RPE. Sub strict pull-ups or band-assist for muscle-ups; regress to box dips if reps break. Leg raise and hollow-body stay strict — hold the brace, lower controlled.
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 D — Skill Density + Core template?
Volume-and-quality day, not a max-out — every set leaves 2+ RIR so it does not steal recovery from Days A and B. 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 D — Skill Density + Core, and how long does it take?
Calisthenics Mastery D — Skill Density + Core runs 5 movements and about 17 working sets, roughly 55 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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