Andrea Larosa 4 Weeks Calisthenics Training Program
(Advanced)
Requirements:
1-5 Muscle ups; 15+ Pull/Chin ups; 40+ Push ups; 30+ Dips.
Equipment needed for this program:
Jumping rope, 2 steps, Elastic Band for assistance; Any adjustable bar and Parallel
Bars for dips.
KEY SYMBOLS:
Effort Level (EL):
Effort Level refers to the rating of 1-10 and will describe how hard
the set is for you.
A “6” would be moderate, “9” would be very hard, and “10” is
complete muscle failure.
The required EL is always the priority.
It will always be your responsibility to determine if an exercise is too easy or hard to match
desired EL. If it is, please adjust the repetitions accordingly.
That means if you have to do a repetition less or more to hit the targeted EL, please do.
Supersets (+):
Exercises joined together by a “+” must be completed in a superset. This is when multiple
exercises are performed back to back with NO rest.
Example 1:
5 Pull Ups + 5 Australian Pull ups.
Example 2:
10 Dips + 10 Push ups.
Time Under Tension (TUT):
Is the amount of time you have to hold a certain isometric position.
Example:
Pull up with chin over bar Hold (TUT: 10”) It means you have to hold the Pull up position with
your chin over the bar for 10 Seconds.
Warm up:
15-20’ (or more) of light exercises designed to increase the body temperature before EVERY
workout.
The goal is to get the blood flowing and brings fluids to the joints.
Each session will be assigned a specific warm-up.
Stretching:
15-20’ of stretching at the end of EVERY workout.
Be sure to hold every position for at least 30”- 40”.
Good Luck with the Program! I’m so excited to see what kind of progress you make
on this.
Week 1, Pulling Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 6 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Arch Body + 5 Dragonflag repetitions + 30” Hollow Body Position + 30” Arch Body.
6 Pull ups to the chest
6 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
8 Wide Pull ups.
8 Chin ups + Chin Over the Bar Hold (TUT: 10”).
Stretching.
Week 1, Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 6 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
5 sets:
10” Planche Lean Hold.
4 sets:
10 Dips + 10” L-sit + 5 Dips .
10 Straight Bar Dips + 5 Triceps Extensions Push ups.
10 Decline Push ups + 10 Diamond Push ups.
10 Push ups + 10 Incline Push ups.
Stretching.
Week 1, Leg Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 6 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 8 Repetitions per Leg.
5 Pistol Squat per each leg + 10 Squat Jumps
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”) + 30 Bodyweight Squats.
30 Calf Raises + Isometric Calf Raises. (TUT: 15”).
Stretching.
Week 1, Pulling + Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 6 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
8” Planche Lean + 8” Front Lever Lean
3 Muscle ups (To assist the movement use an Elastic Band under your feet; Only if necessary)
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
8 Pull ups + Chin Over the Bar Hold (TUT: 15”) + 10 Decline V-Push ups + Push up 90° Elbow Hold
(TUT: 15”).
Chin up with Chin Over the Bar Hold (TUT: 30”) + 10 Diamond Push ups + 8 Back Australian
Narrow Grip Pull ups
Stretching.
Week 2, Pulling Day:
• Rest Period: 75 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
4 Sets:
30” Arch Body + 5 Dragonflag repetitions + 30” Hollow Body Position + 30” Arch Body.
6 Pull ups to the chest
6 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 15”).
8 Wide Pull ups + Chin Over the Bar Hold (TUT: 15”).
8 Chin ups + Chin Over the Bar Hold (TUT: 15”).
Stretching.
Week 2, Pushing Day:
• Rest Period: 75 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
5 sets:
10” Planche Lean Hold.
5 sets:
10 Dips + 10” L-sit + 5 Dips.
10 Straight Bar Dips (Supinated Grip) + 5 Triceps Extension Push ups.
5” Wall Assisted Handstand Hold + 10 Decline Push ups + 10” Decline Straight-Arm Plank + 10
Diamond Push ups.
10 Push ups + 10 Incline Push ups.
Stretching.
Week 2, Leg Day:
• Rest Period: 75 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 4 times.
Bulgarian Split Squats 10 Repetitions per Leg.
5 Pistol Squat per each leg + 10 Squat Jumps
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”) + 30 Bodyweight Squats.
30 Calf Raises + Isometric Calf Raises. (TUT: 20”) + 10 Calf Raises.
Stretching.
Week 2, Pulling + Pushing Day:
• Rest Period: 75 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
10” Planche Lean + 10” Front Lever Lean
3 Muscle ups (To assist the movement use an Elastic Band under your feet; Only if necessary)
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
8 Pull ups + Chin Over the Bar Hold (TUT: 20”) + 10 Decline V-Push ups + Push up 90° Elbow Hold
(TUT: 20”).
Chin up with Chin Over the Bar Hold (TUT: 30”) + 10 Diamond Push ups + 10 Back Australian
Narrow Grip Pull ups
Stretching.
Week 3, Pulling Day:
• Rest Period: 60-75 seconds
• EL = 8-9
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
30” Arch Body + 10 Dragonflag repetitions + 30” Hollow Body Position + 30” Arch Body.
6 L-sit Narrow Grip Pull ups to the chest
6 Pull ups + Chin Over the Bar Hold (TUT: 15”) + 4 Pull ups.
8 Wide Pull ups + Chin Over the Bar Hold (TUT: 15”).
8 Chin ups + Chin Over the Bar Hold (TUT: 15”).
Stretching.
Week 3, Pushing Day:
• Rest Period: 60-75 seconds
• EL = 8-9
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
4 sets:
10” Planche Lean Hold + 10” Bent Arm Planche Lean.
4 sets:
10 Dips + 10” L-sit + 10 Dips.
12 Straight Bar Dips (Supinated Grip) + 5 Triceps Extensions Push ups.
10” Wall Assisted Handstand Hold + 10 Decline Push ups + 10 Diamond Push ups.
15 Push ups + 15 Incline Push ups.
Stretching.
Week 3, Leg Day:
• Rest Period: 60-75 seconds
• EL = 8-9
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 4 times.
Bulgarian Split Squats 12 Repetitions per Leg.
5 Pistol Squat per each leg + 15 Squat Jumps
One Leg Wall Sit Hold (TUT: 15” per each leg) + Wall Sit (TUT: 30”) + 10 Squat Jumps.
15 One Leg Calf Raises per each leg + One Leg Isometric Calf Raises. (TUT: 15” per each leg) + 30
Calf Raises + Isometric Calf Raise. (TUT: 15”).
Stretching.
Week 3, Pulling + Pushing Day:
• Rest Period: 60-75 seconds
• EL = 8-9
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 8 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
12” Planche Lean + 12” Front Lever Lean
3 Muscle ups (To assist the movement use an Elastic Band under your feet; Only if necessary)
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
8 Pull ups + Chin Over the Bar Hold (TUT: 30”) + 5 Handstand Push ups + 10” Wall Assisted
Handstand Hold
Chin up with Chin Over the Bar Hold (TUT: 30”) + 10 Diamond Push ups + Push up 90° Elbow Hold
(TUT: 30”) + 10 Back Australian Narrow Grip Pull ups.
Stretching.
Week 4, Pulling Day:
• Rest Period: 60-75 seconds
• EL = 9-10
• Sets = 4 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 10 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
30” Arch Body + 10 Dragonflag repetitions + 30” Hollow Body Position + 30” Arch Body.
6 L-sit Narrow Grip Pull ups to the chest
6 Pull ups + Chin Over the Bar Hold (TUT: 15”) + 4 Pull ups.
8 Wide Pull ups + Chin Over the Bar Hold (TUT: 15”).
8 Chin ups + Chin Over the Bar Hold (TUT: 15”).
Stretching.
Week 4, Pushing Day:
• Rest Period: 60-75 seconds
• EL = 9-10
• Sets = 4 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 10 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
10” Planche Lean Hold + 10” Bent Arm Planche Lean.
10 Dips + 10” L-sit + 10 Dips + 10” L-sit.
8 Straight Bar Dips (Supinated Grip) + 8 Straight Bar Dips + 5 Triceps Extensions Push ups.
10” Wall Assisted Handstand Hold + 10 Decline Push ups + 10 Diamond Push ups.
15 Push ups + 15 Incline Push ups.
Stretching.
Week 4, Leg Day:
• Rest Period: 60-75 seconds
• EL = 8-9
• Sets = 4 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 10 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 4 times.
Bulgarian Split Squats 15 Repetitions per Leg.
5 Pistol Squat per each leg + 15 Squat Jumps.
One Leg Wall Sit Hold (TUT: 15” per each leg) + Wall Sit (TUT: 30”) + 12 Squat Jumps.
15 One Leg Calf Raises per each leg + One Leg Isometric Calf Raise. (TUT: 15” per each leg) + 30
Calf Raises + Isometric Calf Raise. (TUT: 15”).
Stretching.
Week 4, Pulling + Pushing Day:
• Rest Period: 60-75 seconds
• EL = 9-10
• Sets = 4 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 10 times (Or more).
-30’’ Jumping Jacks + 10 Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang with
supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 4 times.
12” Planche Lean + 12” Front Lever Lean
3 Muscle ups (To assist the movement use an Elastic Band under your feet; Only if necessary)
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
8 Pull ups + Chin Over the Bar Hold (TUT: 30”) + 5 Handstand Push ups + 10” Wall Assisted
Handstand Hold
Chin up with Chin Over the Bar Hold (TUT: 30”) + 10 Diamond Push ups + Push up 90° Elbow Hold
(TUT: 30”) + 10 Back Australian Narrow Grip Pull ups.
Stretching.
This workout sheet is not designed to, and therefore does not, provide medical advice. All content,
including text, images and information, available in this file are for general informational purposes only.
The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please
never disregard professional medical advice, or delay in seeking it, because of anything you have read on
this workout sheet.
Andrea L. shall not be held liable for any damage and/or injury caused by the exercises you obtain from this
file. If you do not agree with the statements above, then you should not apply any of the exercises,
workout and training plans offered by this workout sheet.
Stretching Exercises:
Warm up/Core Exercises Demonstration:
Jumping Rope:
Jumping Jacks:
Knee Push ups:
Australian Pull ups:
Dead Hang:
Dead Hang with supinated grip:
Mountain Climbers:
Hollow Body Position:
Hollow Body Position, Harder Variation:
Arch Body:
Tuck L-sit:
L-sit:
Straight-Arm Plank:
Muscle up (Assisted):
Muscle up (Classic):
Pulling Exercises Demonstration:
Pull ups:
Pull ups to the chest:
Chin ups:
Australian Pull ups:
Pull up with Chin Over the Bar Hold (TUT):
Chin up with Chin Over the Bar Hold (TUT):
Narrow Grip Pull ups:
Narrow Grip Chin ups:
L-sit Narrow Grip Pull ups to the chest:
Australian Narrow Grip Pull ups:
Back Australian Narrow Grip Pull ups:
Wide Pull ups:
Leg Raises:
Ice Cream Maker (From Chin over the bar position, Extend your arms while leaning backward;
Reach the front lever position for 1-2”; Come back again with the chin over the bar position the
same way you did the eccentric part of the exercise; If too difficult, you can do it with tucked legs):
Biceps Extension on low bar:
Front Lever Lean (The main objective is to simulate the front lever position leaning as much as
possible; Arms must be completely locked out; Feet on ground to help you the minimum
necessary holding the position):
Dragonflag (Advanced Program):
Dragonflag, Zoomed in picture to see the Grip:
Pushing Exercises Demonstration:
Straight-Arm Plank:
Decline Straight-Arm Plank:
Knee Push ups:
Decline Push ups:
Push ups:
Incline Push ups:
Diamond Push ups:
Push up 90° Elbow Hold (TUT):
Dips:
Wide Grip Decline Push ups:
Planche Lean Hold:
Straight Bar Dips:
Straight Bar Dips (Supinated Grip):
Triceps Extensions Push ups (Easier Variation):
Triceps Extensions Push ups (Classic):
Triceps Extensions Push ups (Hardest Variation):
Decline Diamond Push ups:
Ice Cream Maker Dips (From Support position on Parallel Bars, bent your arms while leaning
forward; Reach the Horizontal Bent Arms Planche Position for 1-2”; Come back again to Support
position the same way you did the eccentric part of the exercise; If too difficult, you can do it with
tucked legs):
Triceps Extension on low bar:
Decline V-Push ups:
Wall Assisted Handstand Hold (Choose the position more comfortable for you):
Leg Exercises Demonstration:
Bodyweight Squats:
Bulgarian Split Squats:
Squat Jumps:
Air Squat Hold (TUT):
Wall Sit (TUT):
One Leg Wall Sit Hold (TUT):
Lunges:
Calf Raises:
Isometric Calf Raises. (TUT):
One Leg Calf Raises:
One Leg Isometric Calf Raises. (TUT):
Pistol Squat (Easier Variation):
Pistol Squat (Classic):