Free personalized workout plan

4-Week Intermediate Calisthenics Program

By Christopher Stone

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

56 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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 gr

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Equipment

Bodyweight, Chair, Dumbbell, Machine, Other, Pull up bar

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Female, Male

Days per week

6 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Tone Body (Female | Male)
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 gr

Show More

Equipment

Bodyweight, Chair, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

50%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 1



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets6 reps120s
Per Side Assisted
2. Pull-up4 sets6 reps60s
3. Standing Calf Raises4 sets6 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets6 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets6 reps120s
Per Side
2. Push-up4 sets6 reps120s
3. Inverted Row
Inverted Row
4 sets6 reps120s
4. Crunches
Crunches
4 sets6 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps120s
Per side
2. Dips
Dips
4 sets6 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets6 reps120s
4. Static Handstand Hold4 sets10s120s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets6 reps120s
Per Side Assisted
2. Pull-up4 sets6 reps60s
3. Standing Calf Raises4 sets6 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets6 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets6 reps120s
Per Side
2. Push-up4 sets6 reps120s
3. Inverted Row
Inverted Row
4 sets6 reps120s
4. Crunches
Crunches
4 sets6 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets6 reps120s
Per side
2. Dips
Dips
4 sets6 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets6 reps120s
4. Static Handstand Hold4 sets10s120s

Week 2



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per Side Assisted
2. Pull-up4 sets8 reps60s
3. Standing Calf Raises4 sets8 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets8 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets8 reps120s
Per Side
2. Push-up4 sets8 reps120s
3. Inverted Row
Inverted Row
4 sets8 reps120s
4. Crunches
Crunches
4 sets8 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps120s
Per side
2. Dips
Dips
4 sets8 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets8 reps120s
4. Static Handstand Hold4 sets20s120s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets8 reps120s
Per Side Assisted
2. Pull-up4 sets8 reps60s
3. Standing Calf Raises4 sets8 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets8 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets8 reps120s
Per Side
2. Push-up4 sets8 reps120s
3. Inverted Row
Inverted Row
4 sets8 reps120s
4. Crunches
Crunches
4 sets8 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets8 reps120s
Per side
2. Dips
Dips
4 sets8 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets8 reps120s
4. Static Handstand Hold4 sets20s120s

Week 3



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets10 reps120s
Per Side Assisted
2. Pull-up4 sets10 reps60s
3. Standing Calf Raises4 sets10 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets10 reps120s
Per Side
2. Push-up4 sets10 reps120s
3. Inverted Row
Inverted Row
4 sets10 reps120s
4. Crunches
Crunches
4 sets10 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets10 reps120s
Per side
2. Dips
Dips
4 sets10 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets8 reps120s
4. Static Handstand Hold4 sets30s120s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets10 reps120s
Per Side Assisted
2. Pull-up4 sets10 reps60s
3. Standing Calf Raises4 sets10 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets10 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets10 reps120s
Per Side
2. Push-up4 sets10 reps120s
3. Inverted Row
Inverted Row
4 sets10 reps120s
4. Crunches
Crunches
4 sets10 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets10 reps120s
Per side
2. Dips
Dips
4 sets10 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets10 reps120s
4. Static Handstand Hold4 sets30s120s

Week 4



ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets12 reps120s
Per Side Assisted
2. Pull-up4 sets12 reps60s
3. Standing Calf Raises4 sets12 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets12 reps120s
Per Side
2. Push-up4 sets12 reps120s
3. Inverted Row
Inverted Row
4 sets12 reps120s
4. Crunches
Crunches
4 sets12 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets12 reps120s
Per side
2. Dips
Dips
4 sets12 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets12 reps120s
4. Static Handstand Hold4 sets40s120s

ExerciseSetsRepsRestNotes
1. Single Leg Squat (pistol)4 sets12 reps120s
Per Side Assisted
2. Pull-up4 sets12 reps60s
3. Standing Calf Raises4 sets12 reps120s
4. Hanging Leg Raise
Hanging Leg Raise
4 sets12 reps120s

ExerciseSetsRepsRestNotes
1. One-Arm One-Leg Dumbbell Deadlift4 sets12 reps120s
Per Side
2. Push-up4 sets12 reps120s
3. Inverted Row
Inverted Row
4 sets12 reps120s
4. Crunches
Crunches
4 sets12 reps60s
Feet Elevated

ExerciseSetsRepsRestNotes
1. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
4 sets12 reps120s
Per side
2. Dips
Dips
4 sets12 reps120s
3. Standing Leg Curl
Standing Leg Curl
4 sets12 reps120s
4. Static Handstand Hold4 sets40s120s

Date Created: 3/17/20, 5:56 AM


Last Updated: 8/10/20, 9:57 PM

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