Intermediate
Calisthenics Master
4-Day Bodyweight Strength Program
Duration
16 weeks
Frequency
4 days/week
Level
Intermediate
Goal
Skill & Strength
Days in Program
4 Sessions/Week
Program Overview
Build extraordinary strength, body control, and lean muscle using only your bodyweight. Progress through skill milestones from push-ups to planche.
CalisthenicsBodyweightSkills
Weekly Schedule
1
Day 1 — Monday
Push (Chest, Shoulders, Triceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-Up Progressions | 4 | 8–12 | 2 min |
| Dip | 4 | 8 | 2 min |
| Pike Push-Up | 3 | 10 | 90s |
| Planche Lean Hold | 5 | 10s | 60s |
2
Day 2 — Tuesday
Pull (Back & Biceps)
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pull-Up | 5 | Max | 3 min |
| Arch Body Row | 4 | 8 | 2 min |
| Muscle-Up Practice | 3 | 3–5 | 3 min |
| Chin-Up Hold (top) | 4 | 5s hold | 90s |
3
Day 3 — Thursday
Legs & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Pistol Squat (or progression) | 4 | 6/leg | 2 min |
| Jump Squat | 4 | 15 | 90s |
| L-Sit Hold | 5 | 5–15s | 60s |
| Hanging Leg Raise | 4 | 12 | 90s |
4
Day 4 — Friday
Skills & Handstands
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Handstand Practice | 5 | 5–30s | 2 min |
| Hollow Body Hold | 4 | 20–30s | 60s |
| Dragon Flag Progression | 3 | 5 | 2 min |
| Ring Push-Up | 3 | 10 | 2 min |
Coaching Notes
- Always warm up for 5–10 minutes before starting working sets
- Log every session — if it's not tracked, it didn't happen
- Prioritize form over weight at all times, especially on compound movements
- Rest days are not optional — your muscles grow during recovery, not during training
- Nutrition is 50% of your results — fuel your sessions and hit your protein target