Hi,

I'd like to gain a strenght and some muscles by starting Calisthenics.

I'm quite active person i do 3x per week a mma session, I do running and bouldering/via ferrata on weekdays.

But I'd liek to gain some power to help me in my sports, I dont liek going to the gym. I have a bar at home and some equipment.

So I'm happy to get some advices on ur fav. channels, some training apps and so on.

I got some plan from gpt, but Idk how should i trust it:

🗓️ Example week

Day	Training
Monday	🥋 BJJ
Tuesday	💪 Calisthenics A
Wednesday	🥋 BJJ
Thursday	😴 Rest
Friday	🥋 BJJ
Saturday	💪 Calisthenics B
Sunday	😴 Rest

If your BJJ days are different, we can rearrange it.

💪 Calisthenics A — Push + Pull + Legs

Warm-up — 5–8 min

• Arm circles
• Scapular push-ups × 10
• Bodyweight squats × 15
• Dead hang × 20–30 sec
• A few easy push-ups/pull-ups

1. Pull-ups — 4 × 5–10
   Rest 2–3 min

2. Dips — 4 × 6–12
   If you don't have dip bars: decline/diamond push-ups

3. Bulgarian split squats — 3 × 8–12 each leg

4. Push-ups — 3 × 10–20
   Make them harder rather than endlessly increasing reps.

5. Hanging knee raises — 3 × 8–15

6. Calf raises — 3 × 12–20

💪 Calisthenics B — Full body

1. Chin-ups — 4 × 5–10

2. Pike push-ups — 4 × 6–12
   This is your progression toward handstand push-ups.

3. Pistol squat progression — 3 × 5–10 each leg
   If pistols are too difficult → assisted pistols or Bulgarian split squats.

4. Inverted rows — 3 × 8–15
   Could also use a low bar/table if safe.

5. Dips or harder push-ups — 3 × 8–15

6. Hamstring work — 3 × 8–15
   Nordic curl progression if you can set it up safely.

7. Plank / hollow body hold — 3 × 30–60 sec🗓️ Example week
   Day Training
   Monday 🥋 BJJ
   Tuesday 💪 Calisthenics A
   Wednesday 🥋 BJJ
   Thursday 😴 Rest
   Friday 🥋 BJJ
   Saturday 💪 Calisthenics B
   Sunday 😴 Rest
   If your BJJ days are different, we can rearrange it.
   💪 Calisthenics A — Push + Pull + Legs
   Warm-up — 5–8 min

Arm circles

Scapular push-ups × 10

Bodyweight squats × 15

Dead hang × 20–30 sec

A few easy push-ups/pull-ups

1. Pull-ups — 4 × 5–10

Rest 2–3 min
2. Dips — 4 × 6–12

If you don't have dip bars: decline/diamond push-ups
3. Bulgarian split squats — 3 × 8–12 each leg
4. Push-ups — 3 × 10–20

Make them harder rather than endlessly increasing reps.
5. Hanging knee raises — 3 × 8–15
6. Calf raises — 3 × 12–20

💪 Calisthenics B — Full body

1. Chin-ups — 4 × 5–10
2. Pike push-ups — 4 × 6–12

This is your progression toward handstand push-ups.
3. Pistol squat progression — 3 × 5–10 each leg

If pistols are too difficult → assisted pistols or Bulgarian split squats.
4. Inverted rows — 3 × 8–15

Could also use a low bar/table if safe.
5. Dips or harder push-ups — 3 × 8–15
6. Hamstring work — 3 × 8–15

Nordic curl progression if you can set it up safely.
7. Plank / hollow body hold — 3 × 30–60 sec🗓️ Example weekDay

Training

Monday

🥋 BJJ

Tuesday

💪 Calisthenics A

Wednesday

🥋 BJJ

Thursday

😴 Rest

Friday

🥋 BJJ

Saturday

💪 Calisthenics B

Sunday

😴 RestIf your BJJ days are different, we can rearrange it.💪 Calisthenics A — Push + Pull + LegsWarm-up — 5–8 minArm circles
Scapular push-ups × 10
Bodyweight squats × 15
Dead hang × 20–30 sec
A few easy push-ups/pull-ups1. Pull-ups — 4 × 5–10
Rest 2–3 min2. Dips — 4 × 6–12
If you don't have dip bars: decline/diamond push-ups3. Bulgarian split squats — 3 × 8–12 each leg4. Push-ups — 3 × 10–20
Make them harder rather than endlessly increasing reps.5. Hanging knee raises — 3 × 8–156. Calf raises — 3 × 12–20💪 Calisthenics B — Full body1. Chin-ups — 4 × 5–102. Pike push-ups — 4 × 6–12
This is your progression toward handstand push-ups.3. Pistol squat progression — 3 × 5–10 each leg
If pistols are too difficult → assisted pistols or Bulgarian split squats.4. Inverted rows — 3 × 8–15
Could also use a low bar/table if safe.5. Dips or harder push-ups — 3 × 8–156. Hamstring work — 3 × 8–15
Nordic curl progression if you can set it up safely.7. Plank / hollow body hold — 3 × 30–60 sec🗓️ Example week
Day Training
Monday 🥋 BJJ
Tuesday 💪 Calisthenics A
Wednesday 🥋 BJJ
Thursday 😴 Rest
Friday 🥋 BJJ
Saturday 💪 Calisthenics B
Sunday 😴 Rest
If your BJJ days are different, we can rearrange it.
💪 Calisthenics A — Push + Pull + Legs
Warm-up — 5–8 min

Arm circles

Scapular push-ups × 10

Bodyweight squats × 15

Dead hang × 20–30 sec

A few easy push-ups/pull-ups

1. Pull-ups — 4 × 5–10

Rest 2–3 min
2. Dips — 4 × 6–12

If you don't have dip bars: decline/diamond push-ups
3. Bulgarian split squats — 3 × 8–12 each leg
4. Push-ups — 3 × 10–20

Make them harder rather than endlessly increasing reps.
5. Hanging knee raises — 3 × 8–15
6. Calf raises — 3 × 12–20

💪 Calisthenics B — Full body

1. Chin-ups — 4 × 5–10
2. Pike push-ups — 4 × 6–12

This is your progression toward handstand push-ups.
3. Pistol squat progression — 3 × 5–10 each leg

If pistols are too difficult → assisted pistols or Bulgarian split squats.
4. Inverted rows — 3 × 8–15

Could also use a low bar/table if safe.
5. Dips or harder push-ups — 3 × 8–15
6. Hamstring work — 3 × 8–15

Nordic curl progression if you can set it up safely.
7. Plank / hollow body hold — 3 × 30–60 sec

Thanks in advance.