Monday:

• Warm-up: 5 minutes of light cardio, dynamic stretching (arm circles, leg swings, torso twists).
• Workout:
  • Pull-ups: 3 sets of as many repetitions as possible (AMRAP), aiming for progression towards 20 reps. Focus on controlled movements and proper form. Rest 2-3 minutes between sets.
  • Handstand Push-ups: 3 sets of AMRAP, aiming for progression towards 10 reps. Start against a wall if needed to maintain proper form. Rest 2-3 minutes between sets.
  • Pistol Squats (assisted if needed): 3 sets of AMRAP per leg, aiming for progression towards 10 reps per leg. Use a chair or other support for assistance if necessary. Rest 2-3 minutes between sets.
  • L-sit holds: 3 sets, holding for as long as possible, aiming for progression towards 60 seconds. Progress gradually to avoid injury. Rest 2 minutes between sets.
• Cool-down: 5 minutes of static stretching (holding each stretch for 30 seconds), focusing on major muscle groups worked.

Tuesday:

• Warm-up: 5 minutes of light cardio, dynamic stretching.
• Workout:
  • Pull-ups: 3 sets of 8-12 repetitions. Focus on maintaining good form throughout the sets. Rest 90 seconds between sets.
  • Dips (using chairs or parallel bars): 3 sets of 8-12 repetitions. Maintain controlled movements. Rest 90 seconds between sets.
  • Handstand Push-up progressions (e.g., Pike Push-ups, Incline Handstand Push-ups): 3 sets of AMRAP. Choose progressions appropriate to your current strength level. Rest 90 seconds between sets.
  • L-sit progressions (e.g., Tuck L-sit, Advanced Tuck L-sit): 3 sets, holding for as long as possible. Progress gradually. Rest 90 seconds between sets.
• Cool-down: 5 minutes of static stretching.

Thursday:

• Warm-up: 5 minutes of light cardio, dynamic stretching.
• Workout:
  • Pull-ups: 3 sets of AMRAP, aiming for progression towards 20 reps. Rest 2-3 minutes between sets.
  • Handstand Push-ups: 3 sets of AMRAP, aiming for progression towards 10 reps. Rest 2-3 minutes between sets.
  • Pistol Squat progressions (e.g., Assisted Pistol Squats, Single-Leg Box Squats): 3 sets of AMRAP per leg, aiming for progression towards 10 reps per leg. Rest 2-3 minutes between sets.
  • L-sit holds: 3 sets, holding for as long as possible, aiming for progression towards 60 seconds. Rest 2 minutes between sets.
• Cool-down: 5 minutes of static stretching.

Friday:

• Warm-up: 5 minutes of light cardio, dynamic stretching.
• Workout:
  • Pull-ups: 3 sets of 8-12 repetitions. Focus on maintaining good form throughout the sets. Rest 90 seconds between sets.
  • Muscle-ups (progressions if needed): 3 sets of AMRAP. If you can't perform muscle-ups, focus on building strength with dips and pull-ups. Rest 90 seconds between sets.
  • Handstand holds: 3 sets, holding for as long as possible against a wall. Work towards freestanding handstands. Rest 90 seconds between sets.
  • L-sit progressions: 3 sets, holding for as long as possible. Rest 90 seconds between sets.
• Cool-down: 5 minutes of static stretching.

Sunday: Rest or Active Recovery (light cardio like walking or swimming).

Important Considerations:

• Progressive Overload: Gradually increase the difficulty of your workouts over time. This could involve increasing repetitions, sets, or the difficulty of the exercises.
• Proper Form: Prioritize proper form over the number of repetitions. Watch videos and ensure you understand the correct technique for each exercise before starting. Poor form can lead to injuries.
• Listen to Your Body: Rest when needed and don't push yourself too hard, especially when starting.
• Nutrition and Sleep: Adequate nutrition and sleep are crucial for muscle recovery and growth.
• Variations: Feel free to substitute exercises within the same muscle group to keep your workouts engaging. For example, you could replace dips with ring dips or decline push-ups.

This is a sample plan; adjust it based on your individual progress and needs. Remember to consult a healthcare professional before starting any new workout routine.