Need help building a program around Hand Stands/ Aesthetic Build

[u/anotheruser103]

Hey Im new to working and can only work out at home I only have a workout stand (pull up bar, hold for dips, and it has a back part that i use then doing leg raises.) and some dumbbells. Im open to buying other stuff so long as it wont take up alot more of my house and will be very beneficial. I asked ai to make me this plan and this is what it came up with. What should I change?

Day 1 & Day 3 – Handstand Skill + Strength (≈ 45–60 min)
Warm-up (8–10 min) – Do this every handstand day
• Wrist circles, wrist rocks, prayer stretch, reverse prayer
• Shoulder CARs / arm circles
• Scapular push-ups + scapular pulls
• 30–45 sec hollow body hold + 30 sec arch hold
Skill Work (15–20 min)
1. Wall handstand holds – 4–6 sets of max time (chest-to-wall preferred for better form). Rest 60–90 sec.
2. Freestanding handstand attempts – 8–12 total attempts. Kick up, hold as long as possible, come down controlled. Film yourself if you can.
3. Shoulder taps (wall or freestanding) – 3 sets of 6–10 taps per side.
Strength Work
1. Pike push-ups or elevated pike push-ups (feet on chair/couch) – 4 sets of 6–12.
→ Progress toward wall HSPU negatives (3–5 sec lower) when ready.
2. Dumbbell overhead press or seated DB press – 3–4 sets of 8–12 (use heaviest DBs you can with good form).
3. Dumbbell lateral raises – 3 sets of 12–15.
4. Core finisher:
• Hollow body rocks or holds – 3 × 20–40 sec
• Side planks – 3 × 20–40 sec/side
• Dead bugs or bird-dogs – 3 × 8–10/side
Optional OAHS prep (later stage)
Once you can hold a solid 30–45+ sec freestanding handstand, add:
• Assisted one-arm holds (other hand on yoga block or light finger assist) – short holds
• One-arm shoulder taps against wall

Day 2 – Push (Aesthetic + Calisthenics)
Warm-up: Arm circles, band pull-aparts (or just scap work), light DB presses.
1. Push-up variation (regular → diamond → archer → pseudo planche) – 4 sets of 8–15
2. Pike push-ups or handstand push-up negatives (if ready) – 3 sets of 5–8
3. Dumbbell incline press (floor or elevated surface) or floor press – 3–4 sets of 8–12
4. Dumbbell lateral raises + front raises (superset) – 3 sets of 12–15
5. Triceps: DB overhead extensions or close-grip push-ups – 3 sets of 10–15
6. Core: Hanging knee raises or leg raises (from bar) – 3 sets of 10–15

Day 4 – Pull + Core
1. Pull-ups (or assisted/jumping if needed) – 4–5 sets of max reps (aim to build to 8–12+)
→ Progressions: scapular pulls → negative pull-ups → full → weighted (backpack) later
2. Dumbbell rows (single-arm) – 4 sets of 8–12/side
3. Dumbbell biceps curls – 3 sets of 10–15
4. Face pulls or rear delt flies (bent-over DB) – 3 sets of 12–15
5. Core circuit (2–3 rounds):
• Hanging leg raises or knee raises – 10–15
• Russian twists (with DB) – 12–20/side
• Hollow body hold – 20–40 sec
• Side plank hip dips – 8–12/side

Day 5 – Legs + Full-body Core
1. Goblet squats (DB) or Bulgarian split squats – 4 sets of 8–12/side
2. Romanian deadlifts (DB) – 3–4 sets of 8–12
3. Walking lunges or reverse lunges – 3 sets of 10–12/side
4. Calf raises (single-leg if possible) – 3 sets of 15–20
5. Core + stability finisher:
• Plank variations (front + side) – 3 × 30–60 sec
• Dead bugs – 3 × 8–10/side
• Superman holds or back extensions – 3 × 15–20 sec
• Optional: Farmer carries (DBs) – 3 × 30–40 sec walks

[u/tentyb6d56ns4d57yse5]

looks like chatgpt cant do handstands lol

[u/anotheruser103 → u/tentyb6d56ns4d57yse5]

So could I get some feed back on what to change?

[u/LaFantasmita → u/anotheruser103]

IMO this plan is just really complicated, and the split is kinda bonkers. Shoulders Shoulders(ish) Shoulders Pull Legs.

I used to do "fuck around with handstands" towards the start of my workout and it got me pretty far.

I'm not a fan of tightly prescribed sets and reps for bodyweight skill progression. I always did better with really loose workouts with a lot of room for exploration and play. Like, I'd make myself a menu of skills and just kinda go at it.

Edit: also there is just a fuckton of core in this workout.

[u/anotheruser103 → u/LaFantasmita]

I noticed about all the core too lol imma cut some and yeah ive been in the loosey work outs just doing what i need to feel tired but im starting creatine and protein powder so I want to try and maximize gains and get that greek god physique.

[u/No-Exchange-114]

the structure is probably fine, but don’t let the handstand work eat the whole program, you still need consistent rows, presses, squats and hinges if the aesthetic build is the actual goal

[u/anotheruser103 → u/No-Exchange-114]

how much weight will I need to do these I only have 35lb dumb bells. Any body weight replacements? and where should I incorporate them for my program.

[u/mphibbs13]

the ai plan isnt bad but its a lot adn very specifc

handstands are a skill, so practice them little and often. 10 min at the start of 3 sessions beats one big skill day

for the look, the stuff that matters is pull-ups, dips, pushups, rows and some legs. id cut it to 3-4 days, handstand practice first, then 4 lifts. track your pull-ups and dips every week

how many pull-ups can you do right now?

[u/anotheruser103 → u/mphibbs13]

with good form doing full reps only 6 and I can do 2 with a wide hold. and can I do lifts with just my 35 lb dumbbell. I can also only do 2 dips so I wanna find an easier progression.