4-Week Intermediate Calisthenics Program

By Christopher Stone

	Advanced (3+ years)
	45 minutes/day \| 6 days/week \| 4 weeks
	Build Muscle, Gain Strength, Lose Weight, Tone Body
	Bodyweight, Pull up bar, Steps, 1 x Dumbbell, Squat Rack, Chair, Dips (Parallel) Bar, Seated Leg Curl Machine Show More

Average Exertion

Average Cardio Intensity

The Intermediate program follows a very similar structure to that of the beginner program in terms of frequency and movements & muscles trained. It also follows a similar progression pattern by gradually increasing the number of repetitions to be performed per exercise. Considering that this is an intermediate program, the exercises selected are progressions from the beginner program and include some single-leg work and more advanced exercises to suitably prepare you for a number of complex exercises found in the advanced program.

Description

Day 1

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Exercise	Sets	Reps	Rest
1.Single Leg Squat (pistol) See Exercise Notes	4 sets	6 reps	120s
2.Pull-up	4 sets	6 reps	60s
3.Standing Calf Raises	4 sets	6 reps	120s
4.Hanging Leg Raise	4 sets	6 reps	120s

Day 2

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Exercise	Sets	Reps	Rest
1.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 sets	6 reps	120s
2.Push-up	4 sets	6 reps	120s
3.Inverted Row	4 sets	6 reps	120s
4.Crunches See Exercise Notes	4 sets	6 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Bulgarian Split Squat on Chair See Exercise Notes	4 sets	6 reps	120s
2.Dips	4 sets	6 reps	120s
3.Standing Leg Curl	4 sets	6 reps	120s
4.Static Handstand Hold	4 sets	10s	120s

Day 4

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Exercise	Sets	Reps	Rest
1.Single Leg Squat (pistol) See Exercise Notes	4 sets	6 reps	120s
2.Pull-up	4 sets	6 reps	60s
3.Standing Calf Raises	4 sets	6 reps	120s
4.Hanging Leg Raise	4 sets	6 reps	120s

Day 5

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Exercise	Sets	Reps	Rest
1.One-Arm One-Leg Dumbbell Deadlift See Exercise Notes	4 sets	6 reps	120s
2.Push-up	4 sets	6 reps	120s
3.Inverted Row	4 sets	6 reps	120s
4.Crunches See Exercise Notes	4 sets	6 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
1.Bulgarian Split Squat on Chair See Exercise Notes	4 sets	6 reps	120s
2.Dips	4 sets	6 reps	120s
3.Standing Leg Curl	4 sets	6 reps	120s
4.Static Handstand Hold	4 sets	10s	120s

Date Created: 3/17/2020, UTC

Last Updated: 7/12/2021, UTC

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4-Week Intermediate Calisthenics Program

Week 1 Overview

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

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