My Full Calisthenics Week for Getting Shredded in 2026
If you want to get lean with calisthenics, your week has to be structured. Right now, mine is built around five main workouts, simple meals I can repeat, and enough mobility work to keep progressing.
I'm also in the middle of a fat-loss phase, so the goal isn't random hard sessions. The goal is to train with purpose, recover well, and keep the whole week realistic enough to repeat.
The weekly split I'm following right now
The structure stays simple. I do two skill and freestyle workouts, two strength workouts, and one leg day. On top of that, I add mobility and flexibility work during the week.
This is the weekly split I keep coming back to:
| Day | Focus | Main work |
|---|---|---|
| Tuesday | Skill and freestyle | Gym session with Yannick |
| Thursday | Strength | PR-focused upper body work |
| Friday | Legs | High-intensity bodyweight leg session |
| Saturday | Skill and freestyle | Freestyle practice and catches |
| Sunday | Strength | Basics, sets, and reps |
| Extra sessions | Mobility and flexibility | V-sit and compression work |
What I like about this setup is that every day has a clear job. Skill days are for learning and practice. Strength days are for reps, sets, and beating previous numbers. Leg day stays intense, especially while I'm cutting.
Tuesday and Wednesday: meal prep, skill work, and mobility
Tuesday starts with food and skill practice
At the beginning of the week, I usually prepare my meals first. Before my Tuesday workout, I made a simple meal with vegetarian meatballs, kidney beans, corn, and brown rice. Normally I would add tomatoes and avocado too, but they were sold out, so I kept it basic.
I put everything together in one big container and counted the grams before eating. That makes the meal easy to repeat over the next few days, and it also saves time when the week gets busy.
After that, I went to the gym for the first workout of the week. Tuesday was all about skill and freestyle work with my brother Yannick. Those sessions feel different from strength days because the focus is more on control, timing, and trying movements than on piling up reps.
Wednesday is lighter, but still productive
Wednesday was mostly a computer day. I spent it on client support and on building a new calisthenics basics course, with detailed videos for the foundational exercises. Work like that takes a lot of time because every basic movement needs a full explanation.
For lunch, I kept things easy and ate the same meal I had prepared the day before. That's one of the biggest benefits of meal prep. When the food is already there, you don't waste time deciding what to eat.
Later in the day, after sitting at the computer for hours, I did mobility work outside in the sun. That session focused on V-sit work and compression work. It wasn't one of my five main training days, but it still mattered because mobility supports everything else.
Thursday and Friday: strength, legs, and eating during a cut
Thursday is for beating previous numbers
Thursday started at the gym with a meeting together with Yannick and Kieran. We talked about future filming plans, improving content quality, and creating more outdoor material later on. After that, it was time to train.
Strength day is different from a skill session. I don't focus on freestyle or trying new movements. I open my logbook on my phone, look at my previous numbers, and try to beat them. The whole point is to become stronger than I was in the last session.
On strength days, the goal is simple: beat my previous training.
That workout lasted about an hour and a half, and I hit some new PRs. After a session like that, a post-workout shake is part of the routine, then it's back to computer work.
Friday is high-intensity leg day
Friday was leg day with my girlfriend. For legs, I switch between bodyweight sessions and weighted sessions depending on my goal. Right now, because I'm in a fat-loss phase, I'm doing high-intensity bodyweight leg workouts.
This session had five rounds, with eight minutes per round, so the whole workout took about an hour. It was hard, fast-paced, and a good fit for the phase I'm in.
I also trained that morning without breakfast because I was doing intermittent fasting. During this cut, I don't eat in the morning and usually wait until around 11 or 12.
Breakfast after the workout stays consistent too. I make a bowl with:
- oats
- soy milk
- raisins
- blueberries
- cinnamon
- hemp seeds
I would normally add apples and protein as well, but I was out of both that day. Even so, the meal stayed simple and easy to make.
Saturday and Sunday: habits, freestyle progress, and the last strength session
Saturday begins before the workout
On Saturday morning, I got up at 8:00 and did my usual morning walk. I've been doing that daily for a few weeks, and I enjoy it a lot. Ten minutes of fresh air helps clear my mind before work.
Back at home, I had coffee, ran through my morning habits, and sat down at my work spot. Part of the morning went to client support, and part of it went to the first steps of an app project. Later in the day, it was time for freestyle.
Saturday is always a freestyle day with Yannick. In that session, we both practiced swing 360 and the Yes Man catch. What made the day stand out was finally landing that catch after practicing it for three weeks in a row. That kind of moment is why I like skill work so much. Progress can stay quiet for a while, then suddenly show up.
Sunday brings the week back to basics
Sunday was workout five, another strength session. After a day of skills and freestyle, I go back to sets, reps, and the basics. I didn't go through every exercise in detail, but the focus was clear: get a strong session in without overcomplicating it.
At the end of the workout, I also checked my physique because I was halfway through my fat-loss journey. I could already see more striations, clearer abs, and more definition in my back. That kind of check isn't the whole point of training, but it does show whether the routine and nutrition are moving in the right direction.
What makes this routine work
The biggest reason this week works is that every part supports the others. The repeated meals make the nutrition easy to stay on top of. The split keeps skill work, strength work, and legs balanced across the week. Mobility fills the gap that a lot of people ignore.
Training with Yannick helps too because the structure stays shared, and the intensity stays high. At the same time, I still change things when needed. Sometimes I switch routines or alternate exercises, but the foundation stays the same.
Most of all, this week shows that getting shredded with calisthenics doesn't come from doing something fancy. It comes from repeating the basics, tracking progress, and sticking to a routine long enough to see it work.
The routine I keep coming back to
This whole week came down to structure. Two skill days, two strength days, one leg day, simple meals, and extra mobility gave me everything I needed during a fat-loss phase.
When the plan is clear, it's easier to train hard and easier to stay consistent. That's still the part that matters most.
