Applying discipline and progressive improvement mindset to both fitness and professional growth
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Archer Push-ups | 4 | 6-10 each side | Progress to one-arm negatives |
| Parallel Bar Dips | 4 | 15-20 | Add pauses or L-sit position |
| Pike Push-ups (elevated) | 4 | 8-12 | Handstand push-up progression |
| Diamond Push-ups | 3 | 12-15 | Tricep strength focus |
| Pseudo Planche Push-ups | 3 | 5-8 | Lean forward progressively |
| Planche Lean Holds | 3 | 15-30 sec | Toes barely touching |
| L-sit Progression | 3 | 10-30 sec | Tucked → One leg → Full |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Weighted Pull-ups | 4 | 6-10 | Backpack with books/water |
| Chin-ups | 4 | 10-15 | Slow negatives focus |
| Archer Pull-ups | 3 | 4-8 each side | One-arm progression |
| Typewriter Pull-ups | 4 | 6-12 total | Side-to-side at top |
| Muscle-up Negatives | 3 | 3-5 | Control the descent |
| Dead Hangs | 3 | 30-60 sec | Grip strength building |
| Hanging Knee Raises | 3 | 10-15 | L-sit prerequisite |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Jump Squats | 1 | 20 | Explosive power |
| Cossack Squats | 1 | 20 (10 each side) | Lateral mobility |
| Bulgarian Split Squats | 1 | 20 (10 each side) | Single leg strength |
| Pistol Squat Negatives | 1 | 20 (10 each side) | Progress to full pistol |
| Walking Lunges | 1 | 20 | Forward momentum |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Regular Push-ups | 4 | 20-25 | Perfect form, tempo control |
| Wide Grip Dips | 4 | 12-18 | Hands wider on bars |
| Decline Push-ups | 3 | 15-20 | Feet elevated |
| Handstand Chest-to-Wall | 4 | 15-30 sec | Face away from wall |
| Hindu Push-ups | 3 | 10-15 | Full body flow |
| Close Grip Push-ups | 3 | 12-18 | Hands touching |
| L-sit Progression | 3 | 10-30 sec | Form and duration focus |
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Wide Grip Pull-ups | 4 | 8-12 | Lat development |
| Commando Pull-ups | 3 | 6-10 | Alternating sides over bar |
| Close Grip Chin-ups | 4 | 10-15 | Bicep focus |
| L-sit Pull-ups | 3 | 5-8 | Core engagement |
| Towel Pull-ups | 3 | 6-10 | Grip strength variation |
| Scapular Pull-ups | 3 | 15-20 | Shoulder blade mobility |
| Hanging Leg Raises | 3 | 8-15 | Straight legs for L-sit |
Weeks 1-2: Tucked L-sit (knees to chest)
Weeks 3-4: One leg extended L-sit
Weeks 5-6: Advanced tucked (higher knees)
Weeks 7-8: Full L-sit attempts
Week 1-2: Focus on form and establishing baseline reps
Week 3-4: Increase reps by 2-3 per set where possible
Week 5-6: Add more challenging progressions or increase sets
Week 7-8: Deload week (reduce volume by 20%)
"The discipline required for calisthenics mirrors the mindset needed for DevOps excellence - both demand patience, precision, and persistent improvement."