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4-Week Intermediate Calisthenics Program

By Christopher Stone

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 6 days/week | 4 weeks
Good for
Build Muscle, Gain Strength, Lose Weight, Tone Body
Equipment
1 x Dumbbell, Bodyweight, Chair, Dips (Parallel) Bar, Pull up bar, Seated Leg Curl Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

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.

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Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
4 sets, 6 reps, (rest 120s)
Per Side Assisted
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises

One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
4 sets, 6 reps, (rest 120s)
Per Side
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 6 reps, (rest 60s)
Feet Elevated
Show Alternative Exercises

Bulgarian Split Squat on High Bench (chair) demonstrationPlay Bulgarian Split Squat on High Bench (chair) demonstration
4 sets, 6 reps, (rest 120s)
Per side
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2. Dips
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Standing Leg Curl
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
4 sets, 10s, (rest 120s)
Show Alternative Exercises

Single Leg Squat (pistol) demonstrationPlay Single Leg Squat (pistol) demonstration
4 sets, 6 reps, (rest 120s)
Per Side Assisted
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises

One-Arm One-Leg Dumbbell Deadlift demonstrationPlay One-Arm One-Leg Dumbbell Deadlift demonstration
4 sets, 6 reps, (rest 120s)
Per Side
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
4 sets, 6 reps, (rest 60s)
Feet Elevated
Show Alternative Exercises

Bulgarian Split Squat on High Bench (chair) demonstrationPlay Bulgarian Split Squat on High Bench (chair) demonstration
4 sets, 6 reps, (rest 120s)
Per side
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
2. Dips
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Standing Leg Curl
4 sets, 6 reps, (rest 120s)
Show Alternative Exercises
Static Handstand Hold demonstrationPlay Static Handstand Hold demonstration
4 sets, 10s, (rest 120s)
Show Alternative Exercises

Date Created: 3/17/2020, EDT


Last Updated: 7/12/2021, EDT

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