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4-Week Advanced Calisthenics Program

By Christopher Stone

Experience
Advanced (3+ years)
Time
68 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
Bodyweight, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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 progression by manipulating repetition numbers and rest periods in order to optimize strength development. As with the beginner program, the first three weeks lay the foundations for advanced strength and movement and prepare you for week four where you will perform two more technically challenging calisthenic exercises - the muscle-up and front lever.

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Day 1

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Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
1. Single Leg Squat (pistol)
4 sets, 8 reps, (rest 120s)
Per side
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 6 reps, (rest 120s)
Plyo
Show Alternative Exercises
Hanging Pike demonstrationPlay Hanging Pike demonstration
3. Hanging Pike
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Sumo Squat to Stand demonstrationPlay Sumo Squat to Stand demonstration
4. Sumo Squat to Stand
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
5. Pike Push Up on Floor
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Day 2

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Broad Jump demonstrationPlay Broad Jump demonstration
1. Broad Jump
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dragon Flag demonstrationPlay Dragon Flag demonstration
3. Dragon Flag
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4. Standing Calf Raises
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Inverted Row▶
5. Inverted Row
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Day 3

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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Windshield Wipers demonstrationPlay Windshield Wipers demonstration
3. Windshield Wipers
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Low Lateral Lunge▶
4. Low Lateral Lunge
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
5. Dips
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Day 4

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Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
1. Single Leg Squat (pistol)
4 sets, 8 reps, (rest 120s)
Per side
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 6 reps, (rest 120s)
Plyo
Show Alternative Exercises
Hanging Pike demonstrationPlay Hanging Pike demonstration
3. Hanging Pike
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Sumo Squat to Stand demonstrationPlay Sumo Squat to Stand demonstration
4. Sumo Squat to Stand
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Pike Push Up on Floor demonstrationPlay Pike Push Up on Floor demonstration
5. Pike Push Up on Floor
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Day 5

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Broad Jump demonstrationPlay Broad Jump demonstration
1. Broad Jump
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Clapping Pushup▶
2. Clapping Pushup
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Dragon Flag demonstrationPlay Dragon Flag demonstration
3. Dragon Flag
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4. Standing Calf Raises
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Inverted Row▶
5. Inverted Row
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Day 6

Scroll to top

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1. Bodyweight Jump Squat
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
2. Hand Stand Push-Up
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Windshield Wipers demonstrationPlay Windshield Wipers demonstration
3. Windshield Wipers
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Low Lateral Lunge▶
4. Low Lateral Lunge
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
5. Dips
3 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/17/2020, UTC


Last Updated: 4/18/2021, UTC

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