Intermediate Calisthenics Workout Program (with PDF)

If you are an intermediate calisthenics athlete trying to progress and master new calisthenics movements, I can help you with our Intermediate Calisthenics workout program. Rest assured, as an intermediate athlete, following our workout routine will yield noticeable progressions and positive results.

Moreover, our workout routine is made to recognize the demands of all sports, helping athletes enhance their mobility, stability, and overall functional fitness.

What sets our program apart is its accessibility and simplicity. You don’t need to go to the gym or any fancy equipment. Using minimal equipment and your body weight as resistance, you can push your limits from the comfort of your home.

Intermediate Calisthenics Workout Routine

This 5 day Intermediate Calisthenics Routine is structured to guide you through mastering 5 key calisthenics holds. Starting each day with the most challenging hold or its progression taps into your peak energy levels right from the beginning. This approach allows you to tackle the toughest exercises when you’re at your freshest, setting the tone for a productive workout.

The sequence of exercises in this routine is designed for a gradual decline in intensity. As you progress through the workout, the exercises become progressively easier, ensuring a balanced training session that optimizes both effort and recovery.

The ultimate goal of this routine is mastery of 5 distinct calisthenics holds. By the end of the routine, you’ll have honed your skills and strength in five distinct calisthenics holds. Mastery in these holds signifies your readiness to tackle new challenges and explore advanced routines. It’s not just about building strength—it’s about control, balance, and technique.

Once you’ve conquered all five holds, you’ll be well-prepared to advance to more demanding routines and continue your journey toward peak fitness and athleticism. Let’s dive in and make every rep count!

Day 1

• Bend Arm Hand Stand or Its Progression Workout: 5 sets of 5-15 seconds hold
• Chin-Up: 3 sets of 10 reps
• Frog Stand: 2 sets of 30 seconds hold
• Feet Elevated Pike Push-Ups: 3 sets of 10-12 reps
• Jumping Lunges: 4 sets of 10-12 reps
• Squat: 4 sets of 20 reps

Day 2

• Muscle-Ups or Its Progression Workout: 5 sets of 5-10 reps
• Iron Cross: 3 sets of 5-15 seconds hold
• Skin the Cat: 3 sets of 4-8 rotations
• Archer Pull-Ups: 3 sets of 10 reps
• Chin-Ups: 3 sets of 10-12 reps
• Archer Push Ups: 3 sets of 10-12 reps

Day  3

• Straddle Planche or Its Progression Workout: 5 sets of 5-15 seconds hold
• Elbow Lever: 3 sets of 10-20 seconds hold
• L-Sit: 3 sets of 15 seconds hold
• Dips: 3 sets of 12-15 reps
• Archer Push-Ups: 3 sets of 10-12 reps
• Hindu Push-Ups: 3 sets of 8-12 reps

Day  4

• Human Flag or Its Progression Workout: 5 sets of 5-15 seconds hold
• L-Pull-Ups: 3 sets of 8-12 reps
• Wide Pull-ups: 3 sets of 10-12 reps
• Pistol Squat: 3 sets of 10 reps on each leg
• Asian Squat: 4 sets of 20 reps
• Single Leg Calf Raises: 4 sets of 20 reps

Day  5

• Front Lever or Its Progression Workout: 5 sets of 5-15 seconds hold
• Dragon Flag: 3 sets of 5-15 seconds hold
• Commando Pull-Ups: 3 sets of 12-15 reps
• One Arm Push Up: 3 sets of 5-10 reps
• Hanging Windshield Wiper: 3 sets of 8-15 reps
• Sumo Squat: 4 sets of 20 reps

Intermediate Calisthenics Workout Plan PDF

Feel free to download our complimentary 5-Day Intermediate Calisthenics Workout Routine PDF template at no cost. You can easily print out the workout routine and place it in your home gym or keep it on your phone for quick reference.

Don’t miss:

Calisthenics Upper Body Workout Routine
5 Day Calisthenics Workout Plan
Calisthenics Upper Lower Workout Routine
Calisthenics Push Pull Leg Workout Routine
Full Body Calisthenics Workout Plan

The Bottom Line

As you progress through this 5-Day Intermediate Calisthenics Routine, remember that mastery of these key calisthenics movements is a significant milestone in your fitness journey.

Each session challenges you to push your limits, building not only strength but also control and balance. Whether you’re working on perfecting your form or advancing to the next progression, consistency and dedication are key.

Keep referring to this routine as a guide, adjust things as needed to suit your progress and goals. Your commitment to mastering these holds sets the foundation for tackling more advanced routines and achieving greater fitness milestones in the future.

Keep up the hard work, stay focused, and enjoy the journey of continuous improvement!