Intermediate Calisthenics Workout Plan
Weekly routine focused on muscle-up, planche, upper body strength, endurance, and mobility.
Workout Frequency:
- ✅ 5 Days a Week
- ✅ 2 Skill-Focused Days (Muscle-up & Planche)
- ✅ 3 Strength & Endurance Days
- ✅ 1 Active Recovery or Mobility Day
- ✅ 1 Full Rest Day
Day 1: Upper Body (Pull Focus) + Muscle-up Progression
- Pull-ups – 4x8-12
- Explosive Pull-ups (Chest-to-bar) – 4x5
- Slow Negative Muscle-ups – 4x3
- Archer Pull-ups – 3x6 each side
- L-sit Pull-ups – 3x6
- Hanging Leg Raises – 3x12
- Plank Hold – 3x60 sec
Day 2: Push & Core (Planche Strength Day)
- Pseudo Planche Push-ups – 4x10
- Pike Push-ups – 3x12
- Dips (Deep Range) – 4x8
- Tuck Planche Hold – 4x max
- Planche Lean – 3x15 sec
- Dragon Flags – 3x8
- Hollow Body Hold – 3x40 sec
Day 3: Leg & Explosiveness
- Squats (Weighted or Bodyweight) – 4x15
- Bulgarian Split Squats – 3x12 each leg
- Jump Squats – 3x12
- Pistol Squats – 3x6 each leg
- Calf Raises – 4x20
- Core: Hanging Windshield Wipers – 3x8
Day 4: Rest or Active Recovery
- Light Stretching
- Resistance Band Work
- Foam Rolling
- 10–15 min Low-Intensity Cardio
Day 5: Upper Body (Push Focus) + Planche Progression
- Dips (Weighted or Slow Tempo) – 4x8
- Handstand Push-ups (or Pike Push-ups) – 4x6
- Tuck Planche to Push-ups – 4x max
- Wide Push-ups – 3x12
- Triceps Dips on Parallel Bars – 3x10
- L-sit Hold on Parallel Bars – 3x max
- Ab Wheel Rollouts – 3x10
Day 6: Full Body Strength & Muscle-up Work
- Muscle-up Attempts (or Band Assisted) – 4x ma