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

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

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Windshield Wipers demonstrationPlay Windshield Wipers demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
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

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

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

Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hand Stand Push-Up demonstrationPlay Hand Stand Push-Up demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Windshield Wipers demonstrationPlay Windshield Wipers demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
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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