4-Week Advanced Calisthenics Program

Google Sheet Workout Export

By Christopher Stone

Experience Advanced (3+ years)
Time 56 minutes/day | 6 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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40%

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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Description




ExerciseSetsRepsRest
1.Single Leg Squat (pistol)

See Exercise Notes

4 sets8 reps120s
2.Pull-up

See Exercise Notes

4 sets6 reps120s
3.Hanging Pike
4 sets6 reps120s
4.Sumo Squat to Stand
3 sets12 reps90s
5.Pike Push Up on Floor
3 sets12 reps90s

ExerciseSetsRepsRest
1.Broad Jump
4 sets6 reps120s
2.Clapping Pushup
4 sets6 reps120s
3.Dragon Flag
4 sets6 reps120s
4.Standing Calf Raises
3 sets12 reps90s
5.Inverted Row
3 sets12 reps60s

ExerciseSetsRepsRest
1.Bodyweight Jump Squat
4 sets6 reps120s
2.Hand Stand Push-Up
4 sets6 reps120s
3.Windshield Wipers
4 sets6 reps120s
4.Low Lateral Lunge
3 sets12 reps90s
5.Dips
3 sets12 reps90s

ExerciseSetsRepsRest
1.Single Leg Squat (pistol)

See Exercise Notes

4 sets8 reps120s
2.Pull-up

See Exercise Notes

4 sets6 reps120s
3.Hanging Pike
4 sets6 reps120s
4.Sumo Squat to Stand
3 sets12 reps90s
5.Pike Push Up on Floor
3 sets12 reps90s

ExerciseSetsRepsRest
1.Broad Jump
4 sets6 reps120s
2.Clapping Pushup
4 sets6 reps120s
3.Dragon Flag
4 sets6 reps120s
4.Standing Calf Raises
3 sets12 reps90s
5.Inverted Row
3 sets12 reps60s

ExerciseSetsRepsRest
1.Bodyweight Jump Squat
4 sets6 reps120s
2.Hand Stand Push-Up
4 sets6 reps120s
3.Windshield Wipers
4 sets6 reps120s
4.Low Lateral Lunge
3 sets12 reps90s
5.Dips
3 sets12 reps90s

Date Created: 3/17/2020, UTC


Last Updated: 7/12/2021, UTC





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