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Intermediate

Intermediate Calisthenics

Advanced Progressions

fitness_center 52 Workouts
view_list 12 Weeks
calendar_today 4-5x per week
download Start in App

About This Program

A 12-week intermediate calisthenics program designed for athletes who can do 20+ push-ups and 5+ pull-ups. Focus on advanced movements, muscle-up progressions, and pistol squats.

Equipment Needed

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

Program Phases

Phase 1

Weeks 1 - 4

Establish baseline with intermediate movements and higher volume training.

Phase 2

Weeks 5 - 8

Introduce advanced movement patterns including muscle-up work and higher skill movements.

Phase 3

Weeks 9 - 12

Peak performance phase with complex movements and skill mastery.

Program Structure

1

Week 1

4 workouts
1

Push

schedule 1h 17m shoulders, chest +3
2

Pull

schedule 1h 13m shoulders, back +2
3

Legs

schedule 1h 32m legs, abs
4

Full Body

schedule 1h 12m shoulders, back +5
2

Week 2

4 workouts
1

Push Progression

schedule 1h 25m shoulders, chest +3
2

Pull Progression

schedule 1h 27m shoulders, back +2
3

Legs Progression

schedule 1h 43m legs, abs
4

Full Body Power

schedule 1h 19m shoulders, back +5
3

Week 3

5 workouts
1

Push Volume

schedule 1h 39m shoulders, chest +3
2

Pull Volume

schedule 1h 32m shoulders, back +2
3

Legs Volume

schedule 1h 55m legs, abs
4

Upper Body

schedule 1h 17m shoulders, back +4
5

Full Body Circuit

schedule 52 min shoulders, back +5
4

Week 4

3 workouts
1

Push Light

schedule 42 min shoulders, chest +2
2

Pull Light

schedule 37 min shoulders, back +2
3

Full Body Light

schedule 42 min shoulders, back +5
5

Week 5

5 workouts
1

Push Advanced

schedule 1h 25m shoulders, triceps +3
2

Pull Advanced

schedule 1h 28m shoulders, back +3
3

Legs Advanced

schedule 1h 48m legs, abs
4

Skills & Core

schedule 1h 14m shoulders, abs
5

Full Body Strength

schedule 1h 19m shoulders, back +5
6

Week 6

5 workouts
1

Push Intensity

schedule 1h 40m shoulders, triceps +3
2

Pull Intensity

schedule 1h 29m shoulders, back +3
3

Legs Intensity

schedule 2h 4m legs, abs
4

Skills

schedule 1h 8m shoulders, abs
5

Full Body Volume

schedule 1h 22m shoulders, back +5
7

Week 7

5 workouts
1

Push Peak

schedule 1h 34m shoulders, triceps +4
2

Pull Peak

schedule 1h 30m shoulders, back +3
3

Legs Peak

schedule 2h 9m legs, abs
4

Skills Peak

schedule 1h 12m shoulders, abs
5

Full Body Peak

schedule 1h 25m shoulders, back +5
8

Week 8

3 workouts
1

Light Push

schedule 51 min shoulders, chest +3
2

Light Pull

schedule 47 min shoulders, back +2
3

Light Full Body

schedule 50 min shoulders, back +5
9

Week 9

5 workouts
1

Push Skills

schedule 1h 36m shoulders, abs +3
2

Pull Skills

schedule 1h 35m shoulders, back +3
3

Legs & Core

schedule 1h 55m legs, abs
4

Skills Focus

schedule 1h 19m shoulders, abs
5

Full Body Power

schedule 1h 26m shoulders, back +5
10

Week 10

5 workouts
1

Push Mastery

schedule 1h 40m shoulders, abs +3
2

Pull Mastery

schedule 1h 37m shoulders, back +3
3

Legs Mastery

schedule 1h 56m legs, abs
4

Skills Mastery

schedule 1h 22m shoulders, abs
5

Full Body Mastery

schedule 1h 29m shoulders, back +5
11

Week 11

5 workouts
1

Push Elite

schedule 1h 41m shoulders, abs +4
2

Pull Elite

schedule 1h 41m shoulders, back +3
3

Legs Elite

schedule 2h 3m legs, abs
4

Skills Elite

schedule 1h 25m shoulders, abs
5

Full Body Elite

schedule 1h 49m shoulders, back +5
12

Week 12

3 workouts
1

Assessment Prep Push

schedule 1h 3m shoulders, abs +3
2

Assessment Prep Pull

schedule 1h 5m shoulders, back +3
3

Graduation Assessment

schedule 44 min shoulders, back +5

Ready to Start Intermediate Calisthenics?

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