Free personalized workout plan

4-Week Advanced Calisthenics Program

By Christopher Stone

Experience

Advanced (3+ years)

Days per week

6 days

Time

68 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

The final calisthenics program in this series is the advanced program which uses elements of the beginner and intermediate programs both in terms of structure and exercise selection. It follows linear

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Equipment

Bodyweight, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

40%

Workout Type

Full Body

Experience

Advanced (3+ years)

Time

68 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

The final calisthenics program in this series is the advanced program which uses elements of the beginner and intermediate programs both in terms of structure and exercise selection. It follows linear

Show More

Equipment

Bodyweight, Other, Pull up bar

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

40%

Week 1



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per side
2. Pull-up4 sets6 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets6 reps120s
4. Sumo Squat to Stand3 sets12 reps90s
5. Pike Push Up on Floor3 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets6 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets6 reps120s
3. Dragon Flag
Dragon Flag
4 sets6 reps120s
4. Standing Calf Raises3 sets12 reps90s
5. Inverted Row
Inverted Row
3 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets6 reps120s
3. Windshield Wipers4 sets6 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
3 sets12 reps90s
5. Dips
Dips
3 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per side
2. Pull-up4 sets6 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets6 reps120s
4. Sumo Squat to Stand3 sets12 reps90s
5. Pike Push Up on Floor3 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets6 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets6 reps120s
3. Dragon Flag
Dragon Flag
4 sets6 reps120s
4. Standing Calf Raises3 sets12 reps90s
5. Inverted Row
Inverted Row
3 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets6 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets6 reps120s
3. Windshield Wipers4 sets6 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
3 sets12 reps90s
5. Dips
Dips
3 sets12 reps90s

Week 2



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per side
2. Pull-up4 sets8 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets8 reps120s
4. Sumo Squat to Stand3 sets12 reps90s
5. Pike Push Up on Floor3 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets8 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps120s
3. Dragon Flag
Dragon Flag
4 sets8 reps120s
4. Standing Calf Raises4 - 3 sets12 reps90s
5. Inverted Row
Inverted Row
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets8 reps120s
3. Windshield Wipers4 sets8 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets12 reps90s
5. Dips
Dips
4 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per side
2. Pull-up4 sets8 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets8 reps120s
4. Sumo Squat to Stand3 sets12 reps90s
5. Pike Push Up on Floor3 sets12 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets8 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps120s
3. Dragon Flag
Dragon Flag
4 sets8 reps120s
4. Standing Calf Raises4 - 3 sets12 reps90s
5. Inverted Row
Inverted Row
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets8 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets8 reps120s
3. Windshield Wipers4 sets8 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets12 reps90s
5. Dips
Dips
4 sets12 reps90s

Week 3



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets10 reps120s
Per side
2. Pull-up4 sets10 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets10 reps120s
4. Sumo Squat to Stand4 sets15 reps90s
5. Pike Push Up on Floor4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets8 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps120s
3. Dragon Flag
Dragon Flag
4 sets8 reps120s
4. Standing Calf Raises4 - 3 sets12 reps90s
5. Inverted Row
Inverted Row
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets10 reps120s
3. Windshield Wipers4 sets10 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets15 reps90s
5. Dips
Dips
4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets10 reps120s
Per side
2. Pull-up4 sets10 reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets10 reps120s
4. Sumo Squat to Stand4 sets15 reps90s
5. Pike Push Up on Floor4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets8 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets8 reps120s
3. Dragon Flag
Dragon Flag
4 sets8 reps120s
4. Standing Calf Raises4 - 3 sets12 reps90s
5. Inverted Row
Inverted Row
4 sets12 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets10 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets10 reps120s
3. Windshield Wipers4 sets10 reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets15 reps90s
5. Dips
Dips
4 sets15 reps90s

Week 4



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets12 reps120s
Per side
2. Pull-up4 setsAMAP reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets12 reps120s
4. Sumo Squat to Stand4 sets15 reps90s
5. Pike Push Up on Floor4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets12 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets12 reps120s
3. Dragon Flag
Dragon Flag
4 setsAMAP reps120s
4. Standing Calf Raises4 sets15 reps60s
5. Inverted Row
Inverted Row
4 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets12 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets12 reps120s
3. Windshield Wipers4 setsAMAP reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets15 reps60s
5. Dips
Dips
4 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets12 reps120s
Per side
2. Pull-up4 setsAMAP reps120s
Plyo
3. Hanging Pike
Hanging Pike
4 sets12 reps120s
4. Sumo Squat to Stand4 sets15 reps90s
5. Pike Push Up on Floor4 sets15 reps90s

ExerciseSetsRepsRestNotes
1. Broad Jump4 sets12 reps120s
2. Clapping Pushup
Clapping Pushup
4 sets12 reps120s
3. Dragon Flag
Dragon Flag
4 setsAMAP reps120s
4. Standing Calf Raises4 sets15 reps60s
5. Inverted Row
Inverted Row
4 sets15 reps60s

ExerciseSetsRepsRestNotes
1. Bodyweight Jump Squat4 sets12 reps120s
2. Hand Stand Push-Up
Hand Stand Push-Up
4 sets12 reps120s
3. Windshield Wipers4 setsAMAP reps120s
4. Low Lateral Lunge
Low Lateral Lunge
4 sets15 reps60s
5. Dips
Dips
4 sets15 reps60s

Date Created: 3/17/20, 7:39 AM


Last Updated: 8/11/20, 5:19 PM

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