30-Day Intermediate Calisthenics Program: Level Up Your Bodyweight Training

Introduction: Ready to Break Through Your Plateau?

Congratulations on completing your beginner journey. You can do push-ups, pull-ups, and squats with solid form. But now you're stuck. The movements that once challenged you have become routine, and progress has stalled.

This is exactly where you need to be to start this 30-day intermediate calisthenics program.

If you haven't completed a beginner program yet, start with our 30-day beginner calisthenics program first. This intermediate program assumes you already have a foundation in place.

This program bridges the gap between basic movements and advanced calisthenics skills. Over the next 30 days, you'll build the strength, muscle endurance, and movement quality needed to unlock skills like muscle-ups, pistol squats, and handstand holds.

What You'll Achieve in 30 Days:

• Master harder progressions of fundamental exercises
• Build significant pulling and pushing strength
• Develop the core stability needed for advanced skills
• Increase training volume and work capacity
• Learn skill-specific preparation exercises
• Prepare your body for muscle-ups, handstands, and one-arm variations

Prerequisites: Are You Ready for This Program?

Before starting, you should be able to perform the following with good form:

Minimum Requirements

Recommended (Not Required)

• Diamond push-ups: 8-10 reps
• Australian pull-ups (feet elevated): 15 reps
• Walking lunges: 20 reps total
• Hollow body hold: 20 seconds

If you can't meet the minimum requirements, continue with the beginner program or work specifically on your weak areas before starting.

Program Overview

Training Structure

This program uses a 4-day per week push/pull/legs split with one skill day:

• Day 1: Push (Chest, Shoulders, Triceps)
• Day 2: Pull (Back, Biceps, Rear Delts)
• Day 3: Rest or Active Recovery
• Day 4: Legs & Core
• Day 5: Skills & Full Body
• Days 6-7: Rest

Progressive Overload Strategy

Each week increases difficulty through:

1. Volume Progression: Additional sets or reps
2. Intensity Progression: Harder exercise variations
3. Density Progression: Reduced rest periods
4. Skill Complexity: More advanced movement patterns

Equipment Needed

• Pull-up bar (essential)
• Parallel bars or dip station (highly recommended)
• Resistance bands (for skill work)
• Elevated surface (bench, chair, or box)

Warm-Up Protocol (10 minutes)

Complete before every workout:

Joint Mobility (3 minutes)

• Wrist circles: 15 each direction
• Arm circles: 15 forward, 15 backward
• Shoulder dislocates with band: 10 reps
• Hip circles: 10 each direction per leg
• Ankle circles: 10 each direction per ankle

Dynamic Activation (4 minutes)

• Jumping jacks: 30 seconds
• High knees: 30 seconds
• Scapular push-ups: 10 reps
• Scapular pull-ups: 8 reps
• Bodyweight squats: 15 reps
• Glute bridges: 12 reps

Movement Prep (3 minutes)

• Plank hold: 30 seconds
• Dead hang: 20 seconds
• Wall slides: 10 reps
• World's greatest stretch: 5 per side

Week 1-2: Building Volume

Goal: Increase work capacity and establish baseline with intermediate variations

Day 1 - Push

1. Archer Push-Ups (or Wide Push-Ups)

• Sets: 4
• Reps: 6-8 per side
• Rest: 90 seconds
• Form cues: One arm straight out to side, lower body toward working arm, push back up. Keep core tight.

2. Pike Push-Ups

• Sets: 4
• Reps: 8-10
• Rest: 75 seconds
• Form cues: Hips high in inverted V position, lower head toward ground between hands, press back up. Targets shoulders.

3. Diamond Push-Ups

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds
• Form cues: Hands together forming diamond shape, elbows track back at 45 degrees.

4. Tricep Dips (parallel bars)

• Sets: 4
• Reps: 8-10
• Rest: 75 seconds
• Form cues: Lower until upper arms parallel to ground, lean slightly forward for chest emphasis, drive up.

5. Pseudo Planche Lean

• Sets: 3
• Hold: 15-20 seconds
• Rest: 60 seconds
• Form cues: Plank position with hands turned outward, lean forward past hands keeping arms straight, protract shoulders.

Day 2 - Pull

1. Pull-Ups (full range of motion)

• Sets: 5
• Reps: 5-7
• Rest: 120 seconds
• Form cues: Dead hang start, pull until chin clears bar, control the descent. No kipping.

2. Chin-Ups

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Form cues: Supinated grip (palms facing you), pull chest to bar, squeeze biceps at top.

3. Australian Pull-Ups (feet elevated)

• Sets: 4
• Reps: 10-12
• Rest: 60 seconds
• Form cues: Feet on bench or box, body straight, pull chest to bar, squeeze shoulder blades.

4. Face Pulls (with resistance band)

• Sets: 3
• Reps: 15-20
• Rest: 45 seconds
• Form cues: Pull band toward face, rotate hands outward, squeeze rear delts at end position.

5. Active Hang with Scapular Activation

• Sets: 3
• Hold: 20-30 seconds
• Rest: 60 seconds
• Form cues: Pull shoulders down and back while hanging, maintain engagement throughout.

Day 4 - Legs & Core

1. Bulgarian Split Squats

• Sets: 4
• Reps: 10-12 per leg
• Rest: 60 seconds per leg
• Form cues: Back foot elevated on bench, front knee tracks over toes, lower back knee toward ground.

2. Nordic Curl Negatives

• Sets: 3
• Reps: 5-6
• Rest: 90 seconds
• Form cues: Kneel on pad, anchor feet, slowly lower body forward as far as controlled, push back up with hands.

3. Single-Leg Romanian Deadlifts

• Sets: 3
• Reps: 10 per leg
• Rest: 45 seconds per leg
• Form cues: Hinge at hip, reach back with non-standing leg, maintain straight back, feel hamstring stretch.

4. Calf Raises (single leg, slow tempo)

• Sets: 3
• Reps: 15 per leg
• Rest: 30 seconds
• Form cues: 2 seconds up, 2 second hold at top, 3 seconds down.

5. Hollow Body Rocks

• Sets: 4
• Reps: 15-20 rocks
• Rest: 45 seconds
• Form cues: Arms overhead, legs straight, lower back pressed to ground, rock back and forth maintaining hollow position.

6. L-Sit Progression (on floor or parallettes)

• Sets: 4
• Hold: 10-15 seconds
• Rest: 60 seconds
• Form cues: Start with tucked L-sit if needed, progressively straighten legs, push through shoulders.

Day 5 - Skills & Full Body

1. Wall Handstand Practice

• Sets: 5
• Hold: 20-30 seconds
• Rest: 90 seconds
• Form cues: Chest to wall, arms fully extended, squeeze glutes and core, hollow body position.

2. Muscle-Up Transition Practice (jumping or band-assisted)

• Sets: 4
• Reps: 3-5
• Rest: 120 seconds
• Form cues: Start in deep pull-up position, lean forward and push up, focus on transition portion.

3. Pistol Squat Negatives (or assisted)

• Sets: 3
• Reps: 5 per leg
• Rest: 90 seconds
• Form cues: Lower on one leg to bottom position over 5 seconds, use assistance to stand.

4. Burpees (full movement)

• Sets: 4
• Reps: 10
• Rest: 60 seconds
• Form cues: Explosive jump, controlled descent to plank, push-up, jump back to standing.

5. Hanging Leg Raises (bent knee to start)

• Sets: 3
• Reps: 10-12
• Rest: 60 seconds
• Form cues: Dead hang, lift knees toward chest without swinging, control the descent.

Week 2 Modifications

Increase volume on the same exercises:

Reduce rest periods by 10-15 seconds across all exercises.

Week 3-4: Introducing Harder Progressions

Goal: Progress to more challenging variations and increase intensity

Day 1 - Push (Week 3-4)

1. Decline Pike Push-Ups

• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• Form cues: Feet elevated on bench, pike position, lower head toward ground, press back up.

2. One-Arm Push-Up Progression (elevated surface)

• Sets: 4
• Reps: 5-6 per arm
• Rest: 90 seconds
• Form cues: One hand on bench or step, other arm behind back, lower chest to surface, drive up.

3. Typewriter Push-Ups

• Sets: 3
• Reps: 6-8 total (3-4 per side)
• Rest: 75 seconds
• Form cues: Lower to one side, slide across to other side while staying low, push up. Repeat alternating.

4. Ring Dips (or deep parallel bar dips)

• Sets: 4
• Reps: 8-10
• Rest: 90 seconds
• Form cues: Turn rings out at top, lower until upper arms break parallel, maintain control.

5. Planche Lean (increased forward lean)

• Sets: 4
• Hold: 20-25 seconds
• Rest: 60 seconds
• Form cues: Lean further forward than week 1-2, maintain straight body line.

6. Handstand Push-Up Negatives (wall-assisted)

• Sets: 3
• Reps: 4-5
• Rest: 120 seconds
• Form cues: Wall handstand position, lower head toward ground over 5 seconds, kick down safely, reset.

Day 2 - Pull (Week 3-4)

1. Chest-to-Bar Pull-Ups

• Sets: 5
• Reps: 4-6
• Rest: 120 seconds
• Form cues: Pull higher than chin-over-bar, touch chest to bar, control descent.

2. Wide Grip Pull-Ups

• Sets: 4
• Reps: 6-8
• Rest: 90 seconds
• Form cues: Grip 1.5x shoulder width, pull to chin level, focus on lat activation.

3. Archer Pull-Ups (or assisted)

• Sets: 3
• Reps: 4-5 per side
• Rest: 90 seconds
• Form cues: One arm straight, pull toward bent arm side, alternate sides each rep.

4. Tuck Front Lever Holds

• Sets: 4
• Hold: 10-15 seconds
• Rest: 90 seconds
• Form cues: Hang from bar, pull into inverted position, tuck knees to chest, maintain horizontal torso.

5. Inverted Rows (feet elevated, slow tempo)

• Sets: 4
• Reps: 10-12
• Rest: 60 seconds
• Form cues: 2 seconds up, 2 second hold, 3 seconds down.

6. Skin the Cat (controlled)

• Sets: 3
• Reps: 3-4
• Rest: 90 seconds
• Form cues: Hang, pull legs through arms and rotate backward, return to start with control. Only go as far as comfortable.

Day 4 - Legs & Core (Week 3-4)

1. Pistol Squats (assisted or full)

• Sets: 4
• Reps: 5-6 per leg
• Rest: 90 seconds
• Form cues: Use TRX or pole for assistance if needed, full depth on one leg, other leg straight forward.

2. Nordic Curls (partial range)

• Sets: 4
• Reps: 4-5
• Rest: 120 seconds
• Form cues: Lower as far as possible with control (aim for 60-70% of full range), push back to start.

3. Shrimp Squats (beginner progression)

• Sets: 3
• Reps: 6-8 per leg
• Rest: 75 seconds
• Form cues: Hold back foot, lower back knee toward ground, front leg does the work.

4. Deep Step-Ups

• Sets: 3
• Reps: 10 per leg
• Rest: 60 seconds
• Form cues: High box (knee height or above), drive through heel, control descent.

5. Dragon Flag Negatives

• Sets: 3
• Reps: 5-6
• Rest: 90 seconds
• Form cues: Lie on bench, grip behind head, raise legs and hips, lower entire body as one unit over 5 seconds.

6. V-Ups

• Sets: 4
• Reps: 12-15
• Rest: 45 seconds
• Form cues: Arms overhead, simultaneously lift legs and torso, touch hands to feet.

7. Copenhagen Plank

• Sets: 3
• Hold: 20-25 seconds per side
• Rest: 45 seconds
• Form cues: Side plank position, top leg on bench, lift bottom leg to meet top, hold.

Day 5 - Skills & Full Body (Week 3-4)

1. Freestanding Handstand Attempts

• Sets: 6
• Time: 3 minutes total practice
• Rest: As needed
• Form cues: Wall handstand kick-offs, brief hold attempts away from wall, focus on balance.

2. Muscle-Up Practice (band-assisted or jumping)

• Sets: 5
• Reps: 2-4
• Rest: 150 seconds
• Form cues: Focus on explosive pull, lean forward during transition, drive into dip.

3. L-Sit (extended legs)

• Sets: 4
• Hold: 15-20 seconds
• Rest: 75 seconds
• Form cues: Legs straight, toes pointed, push shoulders down, maintain hollow body.

4. Tuck Back Lever Holds

• Sets: 3
• Hold: 10-15 seconds
• Rest: 90 seconds
• Form cues: From inverted hang, tuck knees and lower body backward until horizontal.

5. Explosive Pull-Ups

• Sets: 4
• Reps: 5-6
• Rest: 90 seconds
• Form cues: Pull explosively, aim to get chest to bar or higher, control descent.

6. Clapping Push-Ups

• Sets: 3
• Reps: 8-10
• Rest: 75 seconds
• Form cues: Explosive push-up, clap hands at top, land softly with bent elbows.

Week 4 Modifications

Further progress from Week 3:

Daily Workout Breakdown: Sample Week (Week 3)

Monday - Push Day

Total Time: 45-50 minutes

Tuesday - Pull Day

Total Time: 50-55 minutes

Wednesday - Rest or Active Recovery

• Light stretching: 15-20 minutes
• Walk or easy cycling: 20-30 minutes
• Foam rolling: 10 minutes

Thursday - Legs & Core

Total Time: 50-55 minutes

Friday - Skills & Full Body

Total Time: 55-60 minutes

Saturday & Sunday - Rest

Focus on recovery, sleep, and nutrition.

Day 30: Progress Assessment

Test your improvement with this intermediate assessment:

Strength Tests

1. Push-Up Variations

• Max consecutive diamond push-ups
• Target: 20+ reps

2. Pull-Up Test

• Max consecutive strict pull-ups
• Target: 12+ reps

3. Pistol Squats

• Max reps per leg (unassisted)
• Target: 5+ per leg

4. L-Sit Hold

• Max time with legs extended
• Target: 20+ seconds

5. Handstand Hold (wall)

• Max time with good form
• Target: 60+ seconds

Skill Assessments

• Wall handstand push-up negatives: Can you do 5 controlled reps?
• Muscle-up: Can you complete 1 rep (even with momentum)?
• Tuck front lever: Can you hold 15+ seconds?

Compare to Day 1

You should see significant improvements in:

• Pulling strength (50-100% more pull-up reps)
• Advanced push-up variations
• Single-leg strength and balance
• Core stability and hollow body control
• Skill-specific strength for muscle-ups and handstands

Rest and Recovery Guidance

At the intermediate level, recovery becomes even more critical. Your training intensity has increased substantially.

Sleep Requirements

Aim for 7-9 hours of quality sleep per night.

Poor sleep will directly impact:

• Strength gains
• Skill acquisition
• Injury risk
• Hormonal balance

Active Recovery Protocols

On rest days, choose from:

Option 1: Mobility Session (30 min)

• Shoulder circles and stretches
• Hip flexor stretches
• Thoracic spine rotations
• Wrist and forearm stretches
• Ankle mobility work

Option 2: Light Cardio (20-30 min)

• Walking
• Easy cycling
• Swimming
• Light hiking

Option 3: Yoga or Stretching (30-40 min)

• Sun salutations
• Hip openers
• Shoulder opening sequences
• Spinal twists

Managing Fatigue

Signs you need extra rest:

• Decreased performance for 2+ workouts
• Persistent muscle soreness
• Poor sleep quality
• Decreased motivation
• Joint pain or discomfort

If you experience these, take an extra rest day or reduce volume by 30%.

Nutrition for Recovery

Protein: 1.8-2.2g per kg of bodyweight daily Hydration: 3+ liters of water per day Post-Workout: Protein and carbs within 2 hours of training Sleep Support: Magnesium, limited caffeine after 2 PM

Common Intermediate Training Mistakes

1. Neglecting Basics for Skills

Skills like muscle-ups and handstands are exciting, but they're built on fundamental strength. Don't abandon push-ups, pull-ups, and squats for pure skill work.

2. Training Too Often

Four days per week is optimal for intermediates. Training 6-7 days leads to overtraining and injury.

3. Ignoring Weak Points

If your pull-ups lag behind your push-ups, spend extra time on pulling. Balanced strength prevents injury and accelerates overall progress.

4. Rushing Progressions

Move to harder variations only when you can complete prescribed reps with perfect form. Ego lifting leads to injury.

5. Skipping Warm-Ups

Intermediate exercises put more stress on joints and connective tissue. A thorough warm-up is essential.

6. Poor Recovery Practices

Sleep, nutrition, and rest days are not optional. They're when adaptation actually happens.

Frequently Asked Questions

Q: I can do 15 pull-ups but struggle with push-ups. Can I still start?

A: Yes, but focus extra attention on push-up progressions. Your pulling strength will carry you through those exercises while you build pushing strength.

Q: How much harder is this than the beginner program?

A: Significantly harder. Training volume is higher, exercises are more demanding, and you're training 4 days per week instead of 3. Expect to feel challenged.

Q: Can I substitute exercises I don't have equipment for?

A: Yes, within reason. No parallel bars? Use chairs for dips. No rings? Do regular dips with deeper range of motion. Maintain the movement pattern and target the same muscles.

Q: What if I can't do pistol squats or muscle-ups by Day 30?

A: That's normal. These are advanced skills that take months to develop. Progress on the assisted variations counts as success.

Q: Should I add weight to exercises?

A: Only if you're completing all prescribed reps easily with perfect form. Weighted calisthenics is an option after completing this program.

Q: Can I combine this with running or sports?

A: Yes, but monitor total training volume. Add cardio on rest days at light intensity, or reduce calisthenics volume if playing sports.

Q: I'm sore all the time. What should I do?

A: Some soreness is normal when increasing training intensity. If it's excessive, add an extra rest day, improve sleep, increase protein intake, and ensure you're hydrating adequately.

What's Next After This Program

Option 1: Advanced Calisthenics Skills

Focus on mastering one or more:

• Full muscle-up (no assistance)
• Freestanding handstand (30+ seconds)
• Full front lever (5+ seconds)
• Full back lever
• One-arm pull-up progressions
• 90-degree push-up

Option 2: Strength Specialization

Add weighted calisthenics:

• Weighted pull-ups
• Weighted dips
• Weighted pistol squats
• Weight vest training

Option 3: Calisthenics Competition Prep

Train for freestyle or street workout:

• Dynamic movements
• Combinations and flows
• Endurance sets

Option 4: Professional Development

Consider becoming a certified calisthenics coach. Our Calisthenics Instructor Certification program teaches you to train others using the progressive methodology you've experienced firsthand.

Conclusion: Your Intermediate Transformation Awaits

You've graduated from beginner status. The movements that once seemed impossible are now part of your regular training. But this is just the beginning.

Over the next 30 days, you'll discover what your body is truly capable of. You'll attempt exercises you never thought possible and build strength that translates into real-world capability.

Remember these principles:

• Progressive overload - Every week should be slightly harder than the last
• Quality over quantity - One perfect rep beats five sloppy ones
• Patience with skill work - Handstands and muscle-ups take time
• Recovery is training - Rest days make you stronger

Take your Day 1 assessment photos and measurements. Record your baseline numbers. Commit to the next 30 days of structured training.

Your transformation from intermediate to advanced calisthenics practitioner starts now.

Ready for even more? After completing this program, explore our advanced calisthenics moves guide to continue your progression.