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4-Week Advanced Calisthenics Program

By Myworkouts

Experience
Advanced (3+ years)
Time
49 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Lose Weight, Gain Strength, Tone Body
Equipment
Bodyweight, Pull up bar, Flat Bench, Barbell, Squat Rack, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Glutes, Lats, Abs, Chest

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Single Leg Squat (pistol)▶
1. Single Leg Squat (pistol)
4 sets, 8 reps, (rest 120s)
Per side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
2. Pull-up
4 sets, 6 reps, (rest 120s)
Plyo
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hanging Pike▶
3. Hanging Pike
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sumo Squat to Stand▶
4. Sumo Squat to Stand
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pike Push Up on Floor▶
5. Pike Push Up on Floor
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Chest, Abs, Calves, Back (Lower), Lats

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No media available

1. Broad Jump
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dragon Flag▶
3. Dragon Flag
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4. Standing Calf Raises
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Inverted Row▶
5. Inverted Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Shoulders, Abs, Glutes, Chest, Triceps

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Bodyweight Jump Squat▶
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2. Hand Stand Push-Up
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3. Windshield Wipers
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Low Lateral Lunge▶
4. Low Lateral Lunge
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dips▶
5. Dips
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Glutes, Lats, Abs, Chest

Scroll to top

Single Leg Squat (pistol)▶
1. Single Leg Squat (pistol)
4 sets, 8 reps, (rest 120s)
Per side
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pull-up▶
2. Pull-up
4 sets, 6 reps, (rest 120s)
Plyo
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Hanging Pike▶
3. Hanging Pike
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Sumo Squat to Stand▶
4. Sumo Squat to Stand
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Pike Push Up on Floor▶
5. Pike Push Up on Floor
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Chest, Abs, Calves, Back (Lower), Lats

Scroll to top

No media available

1. Broad Jump
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dragon Flag▶
3. Dragon Flag
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

4. Standing Calf Raises
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Inverted Row▶
5. Inverted Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Quads, Shoulders, Abs, Glutes, Chest, Triceps

Scroll to top

Bodyweight Jump Squat▶
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

2. Hand Stand Push-Up
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

No media available

3. Windshield Wipers
4 sets, 6 reps, (rest 120s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Low Lateral Lunge▶
4. Low Lateral Lunge
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises
Dips▶
5. Dips
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Tempo: 1/0/1/0
Show Alternative Exercises

Date Created: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 20:03:03 GMT+0000 (Coordinated Universal Time)

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