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4-Week Intermediate Calisthenics Program

By Christopher Stone

Intermediate (2-3 years)
56 minutes/day | 6 days/week | 4 weeks
Good for
Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength, Women's Tone Body, Men's Tone Body
Bodyweight, Chair, Dumbbell, Machine, Other, Pull up bar

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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Week 1

Date Created: 3/17/2020, UTC

Last Updated: 4/18/2021, UTC

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