🤸 Intermediate Calisthenics Program

12-Week Progressive Training for Strength, Endurance, and Skill Mastery

Program Overview

Key Principles: This is a 4-day split focusing on dedicated strength days and a high-volume circuit day for endurance. Prioritize **quality of movement** and **progressive overload**.
Day Focus Duration RPE Target Location
Monday 🔥 PUSH Focus (Planche / Handstand Skills) ~45-60 min 7-8 Home/Park
Tuesday 💧 PULL Focus (Muscle-up / Front Lever Skills) ~45-60 min 7-8 Home/Park
Wednesday Rest or Light Walk ~30 min 3-4 Active Recovery
Thursday 💪 LEGS Focus (Pistol Squats / Jumps) ~45-60 min 8-9 Home/Gym
Friday âš¡ SKILL & ENDURANCE (Cali Connect Circuit) ~30 min 9-10 (High Intensity) Home/Park
Saturday Active Recovery + Mobility ~30 min 4-5 Home
Sunday Complete Rest - - Rest
Understanding RPE (Rate of Perceived Exertion)

RPE is a training tool that measures the intensity of your effort. It's a scale of 1-10, where 1 is no effort and 10 is maximum effort. A set with an **RPE 8** means you could have done 2 more reps before failure. This method helps you manage fatigue and avoid overtraining, which is a key principle of **autoregulation**.

Phase 1: Strength & Skill Introduction (Weeks 1-4)

Focus: Building strength foundations for advanced skills (Planche, Front Lever, Muscle-up).

Week 1-2
Monday - PUSH Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Key Points Video Guide ✓ Actual RPE
Archer Push-Ups 4 × 8-10 (total) 90s Focus on power, chest to ground Watch
Clapping Push-Ups 4 × 8-10 1min Max height on the push Watch
Tuck Planche Holds 3 × Max time 1min Lean forward, scapular protraction Watch
Handstand Push-Ups (Wall-Assisted) 3 × 8-10 1min Full range of motion (to head block) Watch
Tuesday - PULL Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Key Points Video Guide ✓ Actual RPE
Wide Grip Pull-Ups 4 × 8-10 1min Pull chest to bar, controlled negative Watch
Muscle-Ups (or progression) 4 × 5-8 1min Practice the 'False Grip' or assisted jump Watch
Front Lever Holds (Tuck/Advanced Tuck) 3 × Max time 1min Maintain a strong hollow body position Watch
L-Sit Pull-Ups 3 × 8-10 1min Keep legs straight and parallel to floor Watch
Thursday - LEGS Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Key Points Video Guide ✓ Actual RPE
Pistol Squats (or progression) 4 × 8-10 (each leg) 1min Controlled descent, achieve full depth Watch
Tuck Jumps 4 × 12-15 1min Pull knees to chest, minimal ground contact Watch
Bulgarian Split Squats (BW) 3 × 8-10 (each leg) 1min Keep torso upright, knee tracks over foot Watch
Calf Raises 3 × 12-15 1min Full range of motion, pause at the top Watch
Friday - SKILL & ENDURANCE (Cali Connect)
CALI CONNECT ENDURANCE CIRCUIT:

Perform all exercises back-to-back as one circuit. This is a high-intensity, high-volume session. **Total Sets: 2 sets.**

**Rest:** Take a full **5 minutes rest** in between the two sets to manage fatigue and maintain performance quality.

Exercise Reps / Notes Actual Reps Completed
6 High Pulls 6 reps
8 Diamond Push Ups 8 reps
4 Widegrip Pulls 4 reps
6 Widegrip Push Ups 6 reps
2 Widegrip Pulls 2 reps
4 Plank Push Ups 4 reps
5-5-5 Chin Up Grip 3 sets of 5 reps (15 total)
Week 4 - DELOAD (75% Volume)
Deload Week: Reduce all sets/reps by 25-40% (e.g., 4 sets becomes 3 sets, 10 reps becomes 6-7 reps). Focus on mobility, movement quality, and full recovery.
Phase 2: Hypertrophy & Density (Weeks 5-8)

Focus: Increased volume (sets/reps), shorter rest times, and harder skill progressions.

Week 5-6
Monday - PUSH Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression from Phase 1 Video Guide ✓ Actual RPE
Band-Assisted Planche Push-ups 4 × 4-6 2min Use a light band to assist Watch
Pseudo Planche Push-ups 3 × 8-12 90s Increase lean angle significantly Watch
Advanced Tuck Planche Hold 4 × 8-12 sec 2min Extend hips for greater lever Watch
Handstand Push-Up Negatives 3 × 4-6 (5 sec negative) 1min Focus only on the negative phase Watch
Tuesday - PULL Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression from Phase 1 Video Guide ✓ Actual RPE
Archer Pull-up Negatives 4 × 3-5 (each side) 2min Introduce uneven load, slow negative Watch
Kipping Muscle-ups 4 × 3-5 1min Use minimal kip for transition Watch
One Leg Front Lever Holds 3 × 8-12 sec 2min Extend one leg, hold with each leg Watch
Straight-Leg L-Sit Pull-Ups 3 × 5-8 1min Increase the core difficulty by straightening legs Watch
Thursday - LEGS Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression from Phase 1 Video Guide ✓ Actual RPE
Weighted Pistol Squats 4 × 5-8 (each leg) 2min Use light external load (vest/dumbbell) Watch
Box Jumps 4 × 8-12 1min Use a safe, stable box for max height Watch
Weighted Bulgarian Split Squats 3 × 6-8 (each leg) 1min Hold dumbbells in each hand Watch
Weighted Calf Raises 3 × 10-12 90s Hold a heavy dumbbell Watch
Friday - SKILL & ENDURANCE (Cali Connect - Increased Density)
CALI CONNECT CIRCUIT: DENSITY FOCUS

Perform the circuit **3 times** (up from 2 times) this phase. **Total Sets: 3 sets.**

**Rest:** Decrease rest slightly to **4 minutes** in between the three sets.

Exercise Reps / Notes Actual Reps Completed
6 High Pulls 6 reps
8 Diamond Push Ups 8 reps
4 Widegrip Pulls 4 reps
6 Widegrip Push Ups 6 reps
2 Widegrip Pulls 2 reps
4 Plank Push Ups 4 reps
5-5-5 Chin Up Grip 3 sets of 5 reps (15 total)
Week 8 - DELOAD (75% Volume)
Phase 3: Peak Performance & Skill Acquisition (Weeks 9-12)

Focus: Skill refinement, peaking strength, lower volume but highest intensity.

Week 9-10
Monday - PUSH Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression Notes Video Guide ✓ Actual RPE
Tuck Planche Hold (MAX EFFORT) 4 × MAX Time 3min Focus on a clean, controlled hold Watch
Tucked Planche Push-ups 3 × 3-5 2min Minimize band assistance, max lean Watch
Wall-Assisted Handstand Push-ups 3 × 5-8 2min Focus on clean press, minimal kick-off Watch
Tuesday - PULL Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression Notes Video Guide ✓ Actual RPE
Explosive Pull-ups 4 × 3-5 3min Pull as high as possible, minimum kip Watch
Front Lever Raises (Tuck/One Leg) 3 × 5-8 2min Pull from dead hang into chosen progression Watch
Assisted Side Flag Holds 3 × 10-15 sec (each side) 2min Use band/partner, maintain straight body line Watch
Thursday - LEGS Focus (~45-60 min)
Exercise Sets × Reps/Time Rest Progression Notes Video Guide ✓ Actual RPE
Weighted Pistol Squats 4 × 5-8 (each leg) 2min Use heaviest weight while maintaining form Watch
Depth Box Jumps 4 × 8-12 1min Step off platform, jump immediately on landing Watch
Weighted Bulgarian Split Squats 3 × 6-8 (each leg) 1min Max depth and control Watch
Friday - SKILL & ENDURANCE (Cali Connect - Reduced Rest)
CALI CONNECT CIRCUIT: REST REDUCTION

Perform the circuit **3 times**. **Total Sets: 3 sets.**

**Rest:** Reduce rest to **3 minutes** in between the three sets for max metabolic stress.

Exercise Reps / Notes Actual Reps Completed
6 High Pulls 6 reps
8 Diamond Push Ups 8 reps
4 Widegrip Pulls 4 reps
6 Widegrip Push Ups 6 reps
2 Widegrip Pulls 2 reps
4 Plank Push Ups 4 reps
5-5-5 Chin Up Grip 3 sets of 5 reps (15 total)
Week 11 - TARGET TESTING (Deload)
Maximum Effort Testing
**Week 11 Instructions:** Reduce all training volume by 50% on Mon, Tue, and Thu. On Friday, perform the maximum effort tests below. Rest completely on Saturday and Sunday.
Skill Target Your Result
Max Strict Wide Grip Pull-ups 10+ reps
Clean Muscle-ups 1-3 reps
Advanced Tuck Planche Hold 20-30 sec
Human Flag (Assisted or Unassisted) 10-20 sec
Pistol Squats (Unilateral) 5-8 clean reps (each leg)
Week 12 - CONSOLIDATION (Active Recovery)

Target Goals (By Week 12)

Pulling Strength

10+ **Wide Grip Pull-ups**

Muscle-up Skill

1-3 **Clean Muscle-ups**

Planche Skill

20-30 sec **Advanced Tuck Planche** hold

Human Flag Skill

10-20 sec **Assisted/Full Side Flag** hold

**Endurance Goal:** Complete the Cali Connect Endurance Circuit **3 times** with only **3 minutes rest** in between sets.

Nutrition & Recovery Protocols

These are critical for muscle preservation, joint health, and overall performance. Do not skip these.
Protein

2.2g/kg bodyweight daily

Sleep

7-8 hours, consistent schedule

Hydration

35ml/kg bodyweight minimum

Omega-3s

2-3g daily for joint health

Weekly Recovery Methods: 2x sauna sessions, 1x massage or foam rolling, daily mobility work, and HRV monitoring.

My Progress Charts