Intermediate Calisthenics Program: What to Do After Your First 30 Days

Introduction: You Finished 30 Days, Now What?

You made it through your first 30 days of calisthenics training. Push-ups feel natural, squats are no longer a challenge, and planks have gone from shaky to solid. But now you're staring at the pull-up bar wondering: what comes next?

The transition from beginner to intermediate is one of the most exciting phases in calisthenics. It's where real skills start to emerge, where your body begins to transform visibly, and where training becomes genuinely fun. But it's also where many athletes stall because they don't know how to progress properly.

If you haven't completed a structured beginner program yet, start with our 30-day beginner calisthenics program before continuing here. This guide assumes you've built a baseline of strength and movement quality over the past month.

What This Guide Covers:

• Clear benchmarks to confirm you're ready for intermediate training
• Four new exercises that define the intermediate level
• A complete 4-week intermediate program structure
• How to start building towards impressive skills like muscle-ups and handstands
• Programming principles that drive continuous progress
• Recovery strategies including deload weeks

Signs You're Ready to Move to Intermediate

Before jumping into harder exercises, make sure you've genuinely outgrown the beginner stage. Progressing too soon is the number one cause of injury and frustration in calisthenics. Here's how to honestly assess your readiness.

Strength Benchmarks

You should be able to perform all of the following with controlled form and full range of motion:

Movement Quality Indicators

Raw numbers aren't everything. You should also demonstrate:

• Consistent form under fatigue - Your last rep looks nearly as clean as your first
• No joint pain during or after workouts - Mild muscle soreness is fine, but sharp or persistent joint pain means your connective tissues need more preparation
• Full range of motion - Deep squats, chest-to-floor push-ups, chin-over-bar rows
• Body awareness - You can tell when you're compensating or cheating a movement

Recovery Capacity

Your body's ability to recover tells you a lot about your readiness:

• You recover from workouts within 24-48 hours
• You can train 3 times per week without feeling constantly fatigued
• Your sleep quality is good and appetite is stable
• You're no longer experiencing significant DOMS (delayed onset muscle soreness) from your current routine

If you meet most of these criteria, you're ready. If you're falling short in several areas, spend another 2-4 weeks solidifying your foundation. There's no shame in being patient. For a deeper look at what a strong foundation looks like, see our guide on mastering the 5 foundational calisthenics exercises.

New Exercises to Add at the Intermediate Level

The intermediate phase introduces four key exercises that open the door to advanced calisthenics. Each one builds strength patterns you'll need for skills like muscle-ups, handstands, and front levers.

1. Dips

Dips are the upper body pushing exercise that separates beginners from intermediates. They load the chest, shoulders, and triceps in a way that push-ups simply can't match.

How to perform:

• Grip parallel bars with straight arms, shoulders down and back
• Lower yourself until your upper arms are parallel to the ground (or slightly below)
• Press back up to full lockout
• Keep your core engaged and avoid excessive forward lean

Progressions:

1. Bench dips (feet on the ground) - 3 sets of 12-15
2. Assisted dips (resistance band or machine) - 3 sets of 8-10
3. Full parallel bar dips - 3 sets of 6-8
4. Weighted dips (advanced) - 3 sets of 5-6

Common mistakes to avoid:

• Flaring elbows out excessively
• Shrugging shoulders toward ears
• Only doing partial range of motion
• Bouncing at the bottom

2. Pull-Ups

If dips are the king of pushing, pull-ups are the king of pulling. They build the lats, biceps, and grip strength that form the foundation for muscle-ups and front levers.

If you're still working on your first pull-up, check out our 8-week pull-up training plan for a focused progression.

How to perform:

• Hang from a bar with hands shoulder-width apart, palms facing away
• Pull yourself up until your chin clears the bar
• Lower with control back to a full dead hang
• Avoid kipping or swinging

Progressions:

1. Negative pull-ups (jump up, lower slowly for 5 seconds) - 3 sets of 5
2. Band-assisted pull-ups - 3 sets of 6-8
3. Full pull-ups - 3 sets of 5-8
4. Archer pull-ups or weighted pull-ups (advanced) - 3 sets of 3-5

Grip variations to explore:

• Chin-ups (palms facing you) - More bicep emphasis, often easier to start with
• Neutral grip (palms facing each other) - Easiest on the shoulders
• Wide grip - Greater lat emphasis, harder

3. Pistol Squats

Pistol squats are single-leg squats that demand strength, balance, and ankle mobility. They build the unilateral leg strength that bilateral squats miss.

For a detailed breakdown of progressions, see our pistol squat progressions guide.

How to perform:

• Stand on one leg with the other leg extended straight in front
• Squat down on the standing leg until your hamstring touches your calf
• Drive back up to standing without putting the other foot down
• Keep your heel planted and torso as upright as possible

Progressions:

1. Assisted pistol squats (hold a doorframe or pole) - 3 sets of 5 per leg
2. Box pistol squats (squat to a bench, then stand) - 3 sets of 5 per leg
3. Counterbalanced pistol squats (hold a light weight in front) - 3 sets of 3-5 per leg
4. Full pistol squats - 3 sets of 3-5 per leg

Mobility requirements:

• Sufficient ankle dorsiflexion (if your heel lifts, work on ankle mobility)
• Good hip flexor flexibility for the extended leg
• Adequate hamstring flexibility

4. L-Sits

The L-sit is a core exercise that also demands serious hip flexor and tricep strength. It builds the straight-arm strength and body tension needed for levers, planches, and handstands.

If you experience discomfort during L-sits, our guide on lower back pain from L-sits can help you troubleshoot.

How to perform:

• Sit on the floor between two parallettes or on parallel bars
• Press your hands down to lift your body off the ground
• Extend your legs straight out in front of you, parallel to the floor
• Hold with locked arms and pointed toes

Progressions:

1. Tucked L-sit (knees bent) - 3 sets of 10-15 second holds
2. One-leg-extended L-sit (one leg straight, one tucked) - 3 sets of 10 seconds per side
3. Full L-sit - 3 sets of 10-15 second holds
4. L-sit on floor (harder than parallettes due to less clearance) - 3 sets of 5-10 seconds

4-Week Intermediate Program Structure

This program trains 4 days per week using an upper/lower split. This allows more volume per muscle group compared to full-body sessions while still providing adequate recovery.

Weekly Schedule

Week 1: Foundation Building

Goal: Establish your working weights and rep ranges for the new exercises.

Day 1 - Upper Body Strength

Day 2 - Lower Body + Core

Day 4 - Upper Body Volume

Day 5 - Lower Body + Skills

Week 2: Increased Volume

Keep the same exercises but increase by 1-2 reps per set or add 5 seconds to hold times. Focus on form quality above everything.

Week 3: Intensity Increase

This week, move to harder progressions where possible. If a progression is too difficult, add more volume at the current level instead.

Upper Body Progression Options:

• Move from assisted to full pull-ups or dips
• Switch from diamond push-ups to archer push-ups
• Add a 2-second pause at the bottom of each rep for increased time under tension

Lower Body Progression Options:

• Lower the box height for pistol squats
• Add a 3-second negative to Bulgarian split squats
• Progress from Nordic negatives to partial Nordic curls

Week 4: Testing and Deload

The final week alternates between testing days and lighter recovery sessions.

Days 1 and 2 (Testing): Perform max-effort sets of each exercise to establish new personal records. Record your numbers.

Days 4 and 5 (Deload): Reduce volume to 50-60% of your Week 3 numbers. Focus on perfect form and active recovery.

Progress Assessment

Test yourself on these benchmarks at the end of Week 4:

How to Build Towards Advanced Skills

One of the most exciting aspects of intermediate calisthenics is that you're now strong enough to start working towards impressive skills. Here's how to approach the three most popular ones.

Muscle-Up

The muscle-up combines a pull-up with a dip in one fluid movement. It's the signature calisthenics skill and requires both pulling strength and explosive power.

For a complete breakdown, see our muscle-up tutorial: zero to hero.

Prerequisites before attempting:

• 10+ strict pull-ups
• 15+ dips
• 5+ chest-to-bar pull-ups

Preparation exercises to include now:

1. High pull-ups - Pull as high as possible, aiming for chest to bar. 3 sets of 3-5 reps
2. Explosive pull-ups - Pull with maximum speed from the dead hang. 3 sets of 3-5 reps
3. Straight bar dips - Dip on top of a pull-up bar instead of parallel bars. 3 sets of 5-8 reps
4. Russian dips (on parallel bars, lean forward at the top) - 3 sets of 5 reps

Realistic timeline: 3-6 months of dedicated training from the intermediate level.

Handstand

The freestanding handstand is as much about balance and body awareness as it is about strength. Start training it now, even if a freestanding hold feels far away.

For comprehensive handstand training, see our complete handstand training guide.

Prerequisites before attempting freestanding:

• 45+ second wall handstand hold
• Comfortable kicking up to the wall consistently
• Good wrist mobility and strength

Preparation exercises to include now:

1. Wall handstand holds (chest to wall) - 4 sets of 20-30 seconds
2. Wall handstand shoulder taps - 3 sets of 5 per side
3. Pike push-ups (feet elevated) - 3 sets of 8-10
4. Wrist warm-up routine - Before every session to prevent wrist pain

Realistic timeline: 3-12 months for a consistent 10-second freestanding hold.

Front Lever

The front lever is a horizontal hold where your body is parallel to the ground while hanging from a bar. It demands extreme core and lat strength.

Prerequisites before attempting full front lever:

• 12+ pull-ups
• 30-second L-sit
• 15-second tucked front lever hold

Preparation exercises to include now:

1. Tucked front lever holds - 4 sets of 10-15 seconds
2. Front lever raises (tucked, from dead hang to tucked lever and back) - 3 sets of 5
3. Dragon flags (lying on a bench) - 3 sets of 5 negatives
4. Active dead hangs (engage lats and depress shoulders while hanging) - 3 sets of 15 seconds

Realistic timeline: 6-18 months from intermediate level.

Programming Principles: Volume, Intensity, Frequency

Understanding these three principles is what separates athletes who make continuous progress from those who plateau indefinitely.

Volume: How Much Work You Do

Volume is the total amount of work performed, typically measured as sets multiplied by reps. As an intermediate, you should aim for:

• 10-15 working sets per muscle group per week for strength gains
• 15-20 sets per muscle group per week for hypertrophy (muscle growth)
• Start at the lower end and increase gradually over 4-8 week training blocks

How to increase volume:

• Add 1-2 sets per exercise every 1-2 weeks
• Add an extra training day (moving from 3 to 4 days per week)
• Add accessory exercises targeting weak points

Intensity: How Hard Each Set Is

Intensity refers to how close each set is to your maximum effort. The key is training at the right intensity for your goals:

RPE (Rate of Perceived Exertion) on a 1-10 scale measures how hard a set feels. RPE 10 means complete failure. RPE 8 means you could have done 2 more reps.

Frequency: How Often You Train

Training frequency affects how quickly you improve at specific exercises:

• 2x per week per movement pattern is the sweet spot for most intermediates
• 3x per week works well for skill practice (handstands, L-sits) since intensity is lower
• 1x per week is insufficient for meaningful progress at this level

The upper/lower split in the 4-week program above naturally provides 2x per week frequency for each muscle group. If you want to prioritize a specific skill like the handstand, add a short 10-15 minute practice session on rest days.

How These Principles Work Together

The relationship between volume, intensity, and frequency is a balancing act. You can't maximize all three simultaneously. Here's how to prioritize:

• Strength phase (4-6 weeks): High intensity, moderate volume, moderate frequency
• Hypertrophy phase (4-6 weeks): Moderate intensity, high volume, moderate frequency
• Skill phase (2-4 weeks): Low intensity, low-moderate volume, high frequency

Cycle through these phases to develop well-rounded calisthenics ability. This approach, called periodization, prevents plateaus and overtraining. For more on this topic, see our guide on progressive overload in calisthenics.

Recovery and Deload Weeks

Training is only half of the equation. Your muscles grow and your nervous system adapts during recovery, not during the workout itself.

Daily Recovery Essentials

Sleep: Aim for 7-9 hours per night. Growth hormone release peaks during deep sleep, making it the most important recovery tool you have. Poor sleep directly reduces strength and coordination.

Nutrition: At the intermediate level, nutrition becomes more important:

• Protein: 1.6-2.2g per kg of body weight daily to support muscle repair and growth
• Carbohydrates: Fuel your training with adequate carbs, especially on training days
• Hydration: Minimum 2-3 liters of water daily, more on training days

For a structured approach, check out our 30-day calisthenics diet plan.

Active recovery on rest days:

• Light walking (20-30 minutes)
• Foam rolling or self-massage
• Gentle stretching or yoga
• Swimming at low intensity

What Is a Deload Week?

A deload week is a planned reduction in training volume and intensity, typically scheduled every 4-6 weeks. It allows accumulated fatigue to dissipate so you can come back stronger.

During a deload week:

• Reduce volume by 40-50% (fewer sets, not fewer exercises)
• Reduce intensity by using easier progressions or stopping sets well short of failure
• Maintain training frequency (still show up to train)
• Focus on mobility, flexibility, and movement quality

Example deload modification:

Signs You Need an Unplanned Deload

Sometimes fatigue accumulates faster than expected. Watch for these warning signs:

• Stalled or decreasing performance for 2+ sessions in a row
• Persistent joint aches that don't resolve with a day off
• Poor sleep quality despite consistent sleep habits
• Loss of motivation or dreading workouts you normally enjoy
• Elevated resting heart rate (5-10 bpm above normal)
• Getting sick more frequently than usual

If you experience three or more of these, take a deload week immediately rather than waiting for the scheduled one.

Injury Prevention at the Intermediate Level

As exercises get harder, injury risk increases. Protect yourself with these habits:

• Always warm up with 5-10 minutes of dynamic movement before training. See our best warm-up routine for calisthenics
• Progress one variable at a time (don't add reps AND move to a harder progression in the same session)
• Listen to joint feedback - sharp pain is a signal to stop, not push through
• Maintain mobility work - 10-15 minutes of stretching after each session. See our mobility and flexibility guide for routines

Frequently Asked Questions

Q: Can I combine this program with weight training?

A: Yes, but be strategic about it. If you're doing both, reduce calisthenics volume slightly to avoid overtraining. A common approach is 3 days of calisthenics and 2 days of weight training, making sure you don't double up on the same muscle groups on consecutive days. Many athletes find the combination effective for building both strength and muscle size. For a deeper comparison, read our calisthenics vs gym comparison.

Q: How long should I stay at the intermediate level before moving to advanced?

A: Most athletes spend 6-18 months at the intermediate level, depending on training consistency, genetics, and goals. You're ready to consider advanced programming when you can perform 12+ pull-ups, 20+ dips, full pistol squats, a 20-second L-sit, and a 30-second wall handstand. Don't rush this phase. The strength and connective tissue adaptations you build now are the foundation for everything that comes later.

Q: I can do the beginner exercises easily but can't do pull-ups yet. Am I intermediate?

A: Not quite. Pull-ups are a key milestone that marks the transition to intermediate. If you can do everything else but struggle with pull-ups, focus specifically on pull-up progressions (negatives, band-assisted, inverted rows) for 4-8 weeks before starting this program. Our 8-week pull-up training plan is designed for exactly this situation.

Q: Do I need any equipment for this program?

A: At minimum, you need a pull-up bar and somewhere to do dips (parallel bars, or even two sturdy chairs). Parallettes are helpful for L-sits but not essential. Resistance bands are useful for assisted exercises. None of this requires a gym membership. A local park with a calisthenics station is ideal.

Q: How do I know if I'm overtraining?

A: Overtraining is less common than people think, but under-recovering is very common. The key indicators are: declining performance over multiple sessions, persistent fatigue that rest days don't fix, disturbed sleep, loss of appetite, and frequent illness. If you're eating enough, sleeping 7-9 hours, and managing stress, most intermediates can handle 4 training days per week. If symptoms appear, take a deload week and reassess your recovery habits.

Q: What if I can do some intermediate exercises but not others?

A: This is completely normal and expected. Very few people transition across all movements at the same time. Use the easier progression for exercises where you're weaker and the appropriate progression for exercises where you're stronger. The program accounts for this with multiple progression options for each exercise. Focus on bringing your weak points up rather than only training what you're already good at.

Q: Should I train to failure on every set?

A: No. Training to failure has its place, but doing it on every set leads to excessive fatigue and slower recovery. Most of your working sets should end with 1-3 reps in reserve (RPE 7-9). Reserve training to failure for the last set of an exercise when you want to test your limits, or during testing sessions at the end of a training block.

Your Next Steps

Completing this 4-week intermediate program is just the beginning. Here's how to keep progressing:

1. Repeat and progress - Run the 4-week program again with harder progressions and increased volume
2. Specialize - Pick one skill goal (muscle-up, handstand, or front lever) and dedicate extra practice time to it
3. Follow a structured intermediate plan - Our 30-day intermediate calisthenics program provides a detailed day-by-day progression
4. Track everything - Log your reps, sets, hold times, and progression levels. What gets measured gets improved
5. Consider certification - If calisthenics has become a passion, explore our calisthenics instructor certification to deepen your knowledge and help others

The path from beginner to advanced is a marathon, not a sprint. Trust the process, stay consistent, and enjoy the journey. Every muscle-up, handstand, and front lever started with someone who could barely do a push-up.