Skip to main content
Intermediate

No-Equipment Intermediate

Master Advanced Bodyweight

fitness_center 46 Workouts
view_list 12 Weeks
calendar_today 4-5x per week
download Start in App

About This Program

A 12-week intermediate bodyweight program for those pursuing advanced movements without equipment. Master archer push-ups, pistol squats, and explosive exercises while building serious strength.

Equipment Needed

check_circle No Equipment

Program Phases

Phase 1

Weeks 1 - 4

Establish intermediate movement patterns with high volume archer push-ups and pistol squat progressions.

Phase 2

Weeks 5 - 8

Master difficult bodyweight movements including explosive variations and skill work.

Phase 3

Weeks 9 - 12

Achieve advanced bodyweight skills with maximum volume and intensity.

Program Structure

1

Week 1

4 workouts
1

Push

schedule 1h 29m shoulders, chest +3
2

Legs

schedule 1h 31m legs, back +1
3

Push/Core

schedule 1h 36m shoulders, triceps +3
4

Full Body

schedule 1h 32m shoulders, chest +4
2

Week 2

4 workouts
1

Push Progression

schedule 1h 49m shoulders, triceps +3
2

Legs Progression

schedule 2h 18m legs, abs +1
3

Upper Focus

schedule 2h 7m shoulders, triceps +3
4

Full Body Power

schedule 1h 50m shoulders, chest +4
3

Week 3

4 workouts
1

Push Volume

schedule 2h 9m shoulders, triceps +3
2

Legs Volume

schedule 2h 13m legs, abs +1
3

Upper Volume

schedule 2h 17m shoulders, triceps +3
4

Full Body Volume

schedule 1h 55m shoulders, chest +4
4

Week 4

3 workouts
1

Push Light

schedule 50 min shoulders, chest +3
2

Legs Light

schedule 1h legs, back +1
3

Full Body Light

schedule 57 min shoulders, chest +4
5

Week 5

4 workouts
1

Push Advanced

schedule 2h 6m shoulders, triceps +4
2

Legs Advanced

schedule 2h 33m legs, abs +1
3

Upper Skills

schedule 2h 15m shoulders, triceps +3
4

Full Body Skills

schedule 1h 54m shoulders, triceps +4
6

Week 6

4 workouts
1

Push Intensity

schedule 2h 12m shoulders, triceps +4
2

Legs Intensity

schedule 2h 42m legs, abs
3

Upper Intensity

schedule 2h 15m shoulders, triceps +3
4

Full Body Peak

schedule 2h 1m shoulders, triceps +4
7

Week 7

4 workouts
1

Push Peak

schedule 2h 16m shoulders, triceps +4
2

Legs Peak

schedule 2h 55m legs, abs +1
3

Upper Peak

schedule 2h 28m shoulders, triceps +3
4

Full Body Test

schedule 2h 39m shoulders, triceps +4
8

Week 8

3 workouts
1

Push Light

schedule 52 min shoulders, chest +3
2

Legs Light

schedule 1h 5m legs, back +1
3

Full Body Light

schedule 1h 2m shoulders, chest +4
9

Week 9

5 workouts
1

Push Elite

schedule 2h 18m shoulders, triceps +4
2

Legs Elite

schedule 2h 46m legs, abs +1
3

Core Focus

schedule 2h 20m shoulders, abs +3
4

Upper Elite

schedule 2h 26m shoulders, triceps +3
5

Full Body Elite

schedule 2h 7m shoulders, triceps +4
10

Week 10

4 workouts
1

Push Mastery

schedule 2h 24m shoulders, triceps +4
2

Legs Mastery

schedule 2h 40m legs, abs +1
3

Upper Mastery

schedule 2h 30m shoulders, triceps +3
4

Full Body Mastery

schedule 2h 38m shoulders, triceps +4
11

Week 11

4 workouts
1

Push Peak

schedule 2h 32m shoulders, triceps +4
2

Legs Peak

schedule 3h 12m legs, abs +1
3

Upper Peak

schedule 2h 44m shoulders, triceps +3
4

Full Body Peak

schedule 2h 59m shoulders, triceps +4
12

Week 12

3 workouts
1

Assessment Prep Push

schedule 1h 18m shoulders, triceps +3
2

Assessment Prep Legs

schedule 1h 35m legs, back +1
3

Graduation Assessment

schedule 1h shoulders, triceps +4

Ready to Start No-Equipment Intermediate?

Download the Grit Workouts app to access this program, track your progress, and achieve your goals.

download Download the App

Start Your Transformation Today

Download Grit Workouts and join 50,000+ athletes mastering their bodyweight. No gym required.

Download on the

App Store

Get it on

Google Play
check_circle Free to start
check_circle No equipment needed