6-Day Intermediate Calisthenics Workout Plan
Weekly Schedule
Weekly Schedule:
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps) + Core
Day 3: Legs + Cardio
Day 4: Push + Core
Day 5: Pull + Skill Work
Day 6: Full Body + HIIT
Day 7: Rest or Light Stretching
Day 1 Push (Chest, Shoulders, Triceps)
- Push-ups 41520
- Pike Push-ups 4812
- Dips (on bars/chair) 4810
- Archer Push-ups 36/side
- Triceps Diamond Push-ups 31012
- Wall Handstand Hold 330 sec (build to 1 min)
Day 2 Pull (Back, Biceps) + Core
- Australian Rows 41215
- Pull-ups or Chin-ups 4max reps
- Negative Pull-ups 35 (slow)
- Towel Rows 310
- Dead Hangs 23060 sec
Core:
- Hanging Leg Raises 310
- Plank 345 sec
- Russian Twists 320
Day 3 Legs + Cardio
- Jump Squats 415
6-Day Intermediate Calisthenics Workout Plan
- Bulgarian Split Squats 310/leg
- Glute Bridges 320
- Wall Sit 345 sec
- Calf Raises 325
Cardio Finisher 3 Rounds (no rest):
- High Knees 30 sec
- Mountain Climbers 30 sec
- Burpees 10 reps
Day 4 Push + Core
- Decline Push-ups 415
- Dips 410
- Elevated Pike Push-ups 38
- Clap Push-ups 36
Core:
- V-Ups 315
- Side Plank 230 sec/side
- Hollow Body Hold 330 sec
Day 5 Pull + Skill Work
- Pull-ups 4max reps
- Archer Rows 310
- Chin-ups 38
- Isometric Pull-up Hold 31530 sec
Skill Work:
- Skin-the-cat 33
- L-Sit 315 sec
- Tuck Front Lever Hold 31015 sec
Day 6 Full Body + HIIT
- Push-ups 20 reps
6-Day Intermediate Calisthenics Workout Plan
- Pull-ups 10 reps
- Squat Jumps 15 reps
- Dips 10 reps
- Sit-ups 20 reps
HIIT Circuit 3 Rounds:
- Burpees 30 sec
- Jump Lunges 30 sec
- Plank to Push-up 30 sec
- Rest 1 min
Tips for Getting Shredded
- Diet: Calorie deficit, high protein (~1g per pound of body weight)
- Sleep: 78 hours daily
- Progressive Overload: Increase reps, reduce rest, elevate difficulty
- Hydration: 34L water/day
- Recovery: Light stretching or yoga on Day 7