Free training structure

Train for skills.
Train for muscle.
Do both right.

Calisthenics. Strength, health, aesthetics. Skill work and hypertrophy are two different things. They train differently. They recover differently. This guide shows how I fit both into one week without one killing the other.

Skill work, its own logic

Low volume. Two or three sets per progression. Clean reps only. Treated as neural precision, not a workout.

Hypertrophy, its own logic

Six to eight reps on compounds. Controlled tempo on the lowering. Always one rep short of failure.

The week, mapped

What goes on Monday. What doesn't follow a skill day. Where the rest sits and why it isn't optional.

4 years training

Skill work + hypertrophy, structured separately

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Patrick Kortik · @patrick.kortik

About Patrick

Calisthenics athlete. Skill work and hypertrophy, trained separately.

Four years of structured training. Weighted dips at +50kg. Working through advanced tuck planche and tuck front lever progressions.

Skill work and hypertrophy are two different practices in the same week. Different volume, different intent, different recovery. The guide explains the structure I use, so you don't have to figure it out by getting injured.

Oradea, Romania · @patrick.kortik

Train for skills.
Train for muscle.
Do both right.

Skill work, its own logic

Hypertrophy, its own logic

The week, mapped

The structure is on its way.

Calisthenics athlete. Skill work and hypertrophy, trained separately.

See how I structure my week.

Train for skills.Train for muscle.Do both right.

Skill work, its own logic

Hypertrophy, its own logic

The week, mapped

The structure is on its way.

Calisthenics athlete. Skill work and hypertrophy, trained separately.

See how I structure my week.

Train for skills.
Train for muscle.
Do both right.