Andrea Larosa 4 Weeks Calisthenics Training Program
(Intermediate)
Requirements:
10-15 Pull/Chin ups; 30 Push ups; 20 Dips.
Equipment needed for this program:
Jumping rope, 1 or 2 steps, 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’ (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 warm-up A or B.
Stretching:
15’ of stretching at the end of EVERY workout.
Be sure to hold every position for at least 30”- 40”.
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 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
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 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee 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:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
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 5 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 5 Repetitions per Leg.
10 Squat Jumps + 10 Lunges per each leg.
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”).
Isometric Calf Raises. (TUT: 15”) + 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 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
3 Pull ups + 5 Decline Push ups.
3 Narrow Grip Chin ups + 5 Diamond Push ups.
Pull up with Chin Over the Bar Hold (TUT: 15”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 15”).
8 Australian Pull ups + 8 Decline Wide Grip Push ups.
Stretching.
Week 2, Pulling Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
Stretching.
Week 2, Pushing Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee 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:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
Stretching.
Week 2, Leg Day:
• Rest Period: 75-90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 5 Repetitions per Leg.
10 Squat Jumps + 10 Lunges per each leg.
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 45”).
Isometric Calf Raises. (TUT: 15”) + 30 Calf Raises + Isometric Calf Raises. (TUT: 15”)
Stretching.
Week 2, Pulling + Pushing Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
3 Pull ups + 5 Decline Push ups.
3 Narrow Grip Chin ups + 5 Diamond Push ups.
Pull up with Chin Over the Bar Hold (TUT: 15”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 15”).
8 Australian Pull ups + 8 Decline Wide Grip Push ups.
Stretching.
Week 3, Pulling Day:
• Rest Period: 75 seconds
• EL = 8-9
• 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.
20” Arch Body + 5 Dragonflag repetitions + 20” Hollow Body Position + 20” Arch Body.
5 Pull ups to the chest + 5 Leg Raises.
5 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
8 Wide Pull ups.
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
Stretching.
Week 3, Pushing Day:
• Rest Period: 75 seconds
• EL = 8-9
• 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.
10” Planche Lean Hold.
8 Dips + 10” L-sit + 5 Dips .
8 Straight Bar Dips + 5 Triceps Extensions Push ups.
8 Decline Diamond Push ups + 8 Diamond Push ups.
15 Incline Push ups.
Stretching.
Week 3, 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 6 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 6 Repetitions per Leg.
12 Squat Jumps + 12 Lunges per each leg.
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”) + 15 Bodyweight Squats.
30 Calf Raises + Isometric Calf Raises. (TUT: 15”) + 10 Calf Raises.
Stretching.
Week 3, Pulling + Pushing Day:
• Rest Period: 75 seconds
• EL = 8-9
• 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 10”. Repeat 3 times.
6” Planche Lean + 6” Front Lever Lean
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
10 Biceps Extension on low bar + 5 Triceps Extension on low bar
5 Pull ups + Chin Over the Bar Hold (TUT: 20”) + 8 Decline V-Push ups + Push up 90° Elbow Hold
(TUT: 20”).
Chin up with Chin Over the Bar Hold (TUT: 20”) + 8 Diamond Push ups + Push up 90° Elbow Hold
(TUT: 20”).
Stretching.
Week 4, Pulling Day:
• Rest Period: 75 seconds
• EL = 9
• Sets = 4 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.
20” Arch Body + 5 Dragonflag repetitions + 20” Hollow Body Position + 20” Arch Body.
5 Pull ups to the chest + 5 Leg Raises.
5 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
8 Wide Pull ups.
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
Stretching.
Week 4, Pushing Day:
• Rest Period: 75 seconds
• EL = 9
• Sets = 4 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.
10” Planche Lean Hold.
8 Dips + 10” L-sit + 5 Dips .
8 Straight Bar Dips + 5 Triceps Extensions Push ups.
10 Decline Diamond Push ups + 10 Diamond Push ups.
15 Incline Push ups.
Stretching.
Week 4, Leg Day:
• Rest Period: 60-75 seconds
• EL = 8
• Sets = 4 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”) + 15 Bodyweight Squats.
30 Calf Raises + Isometric Calf Raises. (TUT: 15”) + 10 Calf Raises.
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 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 10”. Repeat 3 times.
6” Planche Lean + 6” Front Lever Lean
5 Ice Cream Maker + 5 Ice Cream Maker Dips.
10 Biceps Extension on low bar + 5 Triceps Extension on low bar
8 Pull ups + Chin Over the Bar Hold (TUT: 20”) + 8 Decline V-Push ups + Push up 90° Elbow Hold
(TUT: 20”).
Chin up with Chin Over the Bar Hold (TUT: 20”) + 8 Diamond Push ups + Push up 90° Elbow Hold
(TUT: 20”).
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:
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:
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:
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:
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:
Leg Exercises Demonstration:
Bodyweight Squats:
Bulgarian Split Squats:
Squat Jumps:
Air Squat Hold (TUT):
Wall Sit (TUT):
Lunges:
Calf Raises:
Isometric Calf Raises. (TUT):
Pistol Squat (Easier Variation):
Pistol Squat (Classic):