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

Source

myworkouts

Equipment

Bodyweight, Other, Pull up bar

Average Exertion

Average Cardio Intensity

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

Equipment

Bodyweight, Other, Pull up bar

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Muscle Group(s): None...

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Muscle Group(s): None...

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	8 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	6 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	6 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	3 sets	12 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	12 reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	120s
2. Clapping Pushup ▶	4 sets	6 reps	120s
3. Dragon Flag ▶	4 sets	6 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	12 reps	90s
5. Inverted Row ▶	3 sets	12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	6 reps	120s
2. Hand Stand Push-Up ▶	4 sets	6 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	6 reps	120s
4. Low Lateral Lunge ▶	3 sets	12 reps	90s
5. Dips ▶	3 sets	12 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	8 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	6 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	6 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	3 sets	12 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	12 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	120s
2. Clapping Pushup ▶	4 sets	6 reps	120s
3. Dragon Flag ▶	4 sets	6 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	3 sets	12 reps	90s
5. Inverted Row ▶	3 sets	12 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	6 reps	120s
2. Hand Stand Push-Up ▶	4 sets	6 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	6 reps	120s
4. Low Lateral Lunge ▶	3 sets	12 reps	90s
5. Dips ▶	3 sets	12 reps	90s

Week 2

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	8 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	8 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	8 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	3 sets	12 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	12 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	8 reps	120s
2. Clapping Pushup ▶	4 sets	8 reps	120s
3. Dragon Flag ▶	4 sets	8 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 - 3 sets	12 reps	90s
5. Inverted Row ▶	4 sets	12 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	8 reps	120s
2. Hand Stand Push-Up ▶	4 sets	8 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	8 reps	120s
4. Low Lateral Lunge ▶	4 sets	12 reps	90s
5. Dips ▶	4 sets	12 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	8 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	8 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	8 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	3 sets	12 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	3 sets	12 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	8 reps	120s
2. Clapping Pushup ▶	4 sets	8 reps	120s
3. Dragon Flag ▶	4 sets	8 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 - 3 sets	12 reps	90s
5. Inverted Row ▶	4 sets	12 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	8 reps	120s
2. Hand Stand Push-Up ▶	4 sets	8 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	8 reps	120s
4. Low Lateral Lunge ▶	4 sets	12 reps	90s
5. Dips ▶	4 sets	12 reps	90s

Week 3

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	10 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	10 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	4 sets	15 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	8 reps	120s
2. Clapping Pushup ▶	4 sets	8 reps	120s
3. Dragon Flag ▶	4 sets	8 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 - 3 sets	12 reps	90s
5. Inverted Row ▶	4 sets	12 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	120s
2. Hand Stand Push-Up ▶	4 sets	10 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	10 reps	120s
4. Low Lateral Lunge ▶	4 sets	15 reps	90s
5. Dips ▶	4 sets	15 reps	90s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	10 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 reps	120s	Plyo
3. Hanging Pike ▶	4 sets	10 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	4 sets	15 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	15 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	8 reps	120s
2. Clapping Pushup ▶	4 sets	8 reps	120s
3. Dragon Flag ▶	4 sets	8 reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 - 3 sets	12 reps	90s
5. Inverted Row ▶	4 sets	12 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	10 reps	120s
2. Hand Stand Push-Up ▶	4 sets	10 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	10 reps	120s
4. Low Lateral Lunge ▶	4 sets	15 reps	90s
5. Dips ▶	4 sets	15 reps	90s

Week 4

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	12 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	AMAP reps	120s	Plyo
3. Hanging Pike ▶	4 sets	12 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	4 sets	15 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	15 reps	90s

Day 2

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	12 reps	120s
2. Clapping Pushup ▶	4 sets	12 reps	120s
3. Dragon Flag ▶	4 sets	AMAP reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	15 reps	60s
5. Inverted Row ▶	4 sets	15 reps	60s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	12 reps	120s
2. Hand Stand Push-Up ▶	4 sets	12 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	AMAP reps	120s
4. Low Lateral Lunge ▶	4 sets	15 reps	60s
5. Dips ▶	4 sets	15 reps	60s

Day 4

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Single Leg Squat (pistol) Pistol Squats by Al Kavadlo	4 sets	12 reps	120s	Per side
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	AMAP reps	120s	Plyo
3. Hanging Pike ▶	4 sets	12 reps	120s
4. Sumo Squat to Stand Sumo Squat to Stand by PEAKS Lifestyle	4 sets	15 reps	90s
5. Pike Push Up on Floor Pike Push Up by Bootcamp Ideas	4 sets	15 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1. Broad Jump BROAD JUMP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	12 reps	120s
2. Clapping Pushup ▶	4 sets	12 reps	120s
3. Dragon Flag ▶	4 sets	AMAP reps	120s
4. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	4 sets	15 reps	60s
5. Inverted Row ▶	4 sets	15 reps	60s

Day 6

Scroll to top

Exercise	Sets	Reps	Rest
1. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	4 sets	12 reps	120s
2. Hand Stand Push-Up ▶	4 sets	12 reps	120s
3. Windshield Wipers Hanging Windshield Wipers by prsallday	4 sets	AMAP reps	120s
4. Low Lateral Lunge ▶	4 sets	15 reps	60s
5. Dips ▶	4 sets	15 reps	60s

4-Week Advanced Calisthenics Program

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 2

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 3

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Week 4

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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