This is how I gained 12 lbs in 8 months staying lean and attaining the handstand, ring muscle up and front splits. This is an intense program to really push yourself into calisthenics and flexibility. You'll transform your physique in the process.

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0:00 My Calisthenics Transformation
0:22 This is NOT for everyone
0:43 DAY 1 & DAY 5 = RINGS
0:57 5 Clean Ring Dips & PullUps
1:32 Muscleup Technique
1:47 Practicing False Grip
1:58 Eccentric Muscle Up
2:10 Muscle Up Overview
2:52 My Muscle Up Transformation
3:41 DAY 3 = LEGS
3:46 Explosive Jumps
4:01 Squats
4:36 Nordic Curl
5:15 Back Off Sissy Squats
5:35 DAY 2, 4 & 6 = HANDSTAND & MOBILITY
6:07 Start with BellytoWall
6:44 Hollow Holds
7:26 Mobility Drills everyone should begin with
8:09 Heel Pulls
8:34 Handstand KickUp Work
8:52 Handstand Overview
9:07 Advanced Stretches Integration
9:48 NUTRITION & IF
10:22 My Eating Window
10:38 My Diet
11:14 recommendation for diet
11:40 SLEEP
12:06 Why it's more than training
14:25 Animal Movement (Optional)
15:05 Do you want a pdf?

In this video, I share my sixmonth journey of leaning out and building strength using only calisthenic movements. I dive into the exercises that shaped my transformation, like muscleups, pullups, squats, and a variety of mobility work that improved my overall body control and flexibility. No weights, just bodyweight training that delivered powerful results. I also provide some other tips that helped me reach my goals outside of exercising. Watch to learn how these simple yet effective movements can help you achieve your fitness goals.