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Advanced Calisthenics

Elite Performance

fitness_center 56 Workouts
view_list 12 Weeks
calendar_today 5-6x per week
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About This Program

A 12-week elite calisthenics program for advanced athletes. Master high-level skills including muscle-ups, handstand push-ups, and advanced lever progressions. Requires 15+ pull-ups and clean muscle-up ability.

Equipment Needed

check_circle Box check_circle Parallettes check_circle Dip Bar check_circle Pullup Bar check_circle Low Bar

Program Phases

Phase 1

Weeks 1 - 4

Master advanced movements with high volume while building a foundation for elite skill work.

Phase 2

Weeks 5 - 8

Advanced skill development with focus on freestanding handstands and lever progressions.

Phase 3

Weeks 9 - 12

Peak performance phase achieving maximum skill proficiency and strength output.

Program Structure

1

Week 1

6 workouts
1

Push Skills

schedule 1h 25m shoulders, triceps +4
2

Pull Skills

schedule 1h 34m shoulders, back +3
3

Legs

schedule 2h 27m legs, abs
4

Skills Day

schedule 1h 35m shoulders, abs +1
5

Push/Pull Combination

schedule 1h 30m shoulders, back +4
6

Legs & Active Recovery

schedule 1h 18m legs, abs
2

Week 2

5 workouts
1

Push Progression

schedule 1h 40m shoulders, chest +3
2

Pull Progression

schedule 1h 38m shoulders, back +3
3

Legs Progression

schedule 3h 1m legs, abs
4

Skills Progression

schedule 1h 16m shoulders, abs +1
5

Full Body Power

schedule 1h 55m shoulders, back +5
3

Week 3

6 workouts
1

Push Volume

schedule 1h 44m shoulders, chest +3
2

Pull Volume

schedule 1h 48m shoulders, back +3
3

Legs Volume

schedule 3h 12m legs, abs
4

Skills Volume

schedule 1h 24m shoulders, abs +1
5

Full Body Volume

schedule 2h shoulders, back +5
6

Light Legs & Recovery

schedule 1h 22m legs, abs
4

Week 4

3 workouts
1

Light Push

schedule 42 min shoulders, triceps +3
2

Light Pull

schedule 45 min shoulders, back +3
3

Light Full Body

schedule 52 min shoulders, back +5
5

Week 5

5 workouts
1

Push Skills Advanced

schedule 1h 40m shoulders, chest +4
2

Pull Skills Advanced

schedule 2h shoulders, back +3
3

Lower Body Power

schedule 2h 24m legs, abs
4

Skills Focus

schedule 1h 26m shoulders, abs +1
5

Full Body Skills

schedule 1h 36m shoulders, back +5
6

Week 6

5 workouts
1

Push Intensity

schedule 1h 43m shoulders, chest +4
2

Pull Intensity

schedule 2h 3m shoulders, back +3
3

Legs Intensity

schedule 2h 34m legs, abs
4

Skills Intensity

schedule 1h 30m shoulders, abs +1
5

Full Body Intensity

schedule 1h 41m shoulders, back +5
7

Week 7

5 workouts
1

Push Peak

schedule 1h 45m shoulders, chest +3
2

Pull Peak

schedule 2h 4m shoulders, back +3
3

Legs Peak

schedule 3h 2m legs, abs
4

Skills Peak

schedule 1h 41m shoulders, abs +1
5

Full Body Peak

schedule 1h 49m shoulders, back +5
8

Week 8

3 workouts
1

Light Push

schedule 43 min shoulders, triceps +3
2

Light Pull

schedule 45 min shoulders, back +3
3

Light Full Body

schedule 54 min shoulders, back +5
9

Week 9

5 workouts
1

Push Elite

schedule 1h 44m shoulders, chest +3
2

Pull Elite

schedule 2h 5m shoulders, back +3
3

Lower Body Elite

schedule 2h 58m legs, abs
4

Skills Elite

schedule 1h 30m shoulders, abs +1
5

Full Body Elite

schedule 1h 49m shoulders, back +5
10

Week 10

5 workouts
1

Push Mastery

schedule 1h 46m shoulders, chest +4
2

Pull Mastery

schedule 2h 7m shoulders, back +3
3

Legs Mastery

schedule 3h 3m legs, abs
4

Skills Mastery

schedule 1h 36m shoulders, abs +1
5

Full Body Mastery

schedule 1h 50m shoulders, back +5
11

Week 11

5 workouts
1

Push Final

schedule 1h 48m shoulders, chest +3
2

Pull Final

schedule 2h 10m shoulders, back +3
3

Legs Final

schedule 3h 10m legs, abs
4

Skills Final

schedule 1h 37m shoulders, abs +1
5

Full Body Final

schedule 1h 55m shoulders, back +5
12

Week 12

3 workouts
1

Assessment Prep Push

schedule 55 min shoulders, chest +3
2

Assessment Prep Pull

schedule 1h 3m shoulders, back +3
3

Graduation Assessment

schedule 49 min shoulders, back +5

Ready to Start Advanced Calisthenics?

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