Your Go-To Intermediate Workout Routine for Full-Body Progress

Are you someone who feels like they should upgrade their workouts a bit? Do you feel like you’re ready to go to the next stage, but don’t know what to do? If this is you, you’ve landed in the right place.

This article covers a not-so-beginner-friendly workout routine for people who want to take their workouts to the next level. You always need structured guidance to ensure you’re doing it right. And so, we’ve provided all the tips and science-backed information about an intermediate workout routine for beginners.

What Is a Calisthenics-based Intermediate Workout Routine?

A calisthenics-based intermediate routine is a bodyweight workout that is designed for people who already feel confident with the basics and want to progress to more challenging exercises (1). It uses your own body weight for resistance, and you only need simple equipment such as a pull-up bar or parallettes to expand your exercise options.

Instead of adding weights, calisthenics becomes harder by changing the movement (2). For example, a squat can progress from a regular bodyweight squat → split squat → Bulgarian split squat → shrimp squat → pistol squat. You can also use resistance bands to make the exercises easier or harder.

There’s no strict definition, but most people are considered intermediate if they can do the basic bodyweight moves with good form. This usually includes:

• Several clean pull-ups
• Strong, controlled push-ups
• The ability to hold or work toward an L-sit
• Good single-leg strength (such as practicing pistol squats)

At this stage, many people also start to explore harder skills such as handstand push-up progressions, front/back lever drills, or human flag progressions.

It’s totally normal to be stronger in some areas than others. A good intermediate routine includes easier and more complicated variations so you can adjust each exercise to your level.

A study published in the Journal SPORTIF: Journal of Physical Education and Sport found that adding an eight-week callisthenics program to regular handball training helped young female players improve much more than those who only practised handball. The players who did calisthenics three times a week became stronger, more agile, and better at skills such as passing and dribbling (3).

In contrast, the group that stuck to regular training did not show meaningful improvements. Overall, the research suggests that bodyweight exercises can significantly boost both fitness and handball performance in young athletes.

The American Council on Exercise (ACE) also notes that compound bodyweight exercises such as push-ups and pull-ups activate large muscle groups. This can make them great for building strength without equipment (4). 

Read more: Beginner Calisthenics Workout Plan At Home With Exercises, Tips, And FAQ

How Do I Know My Fitness Level?

Knowing your fitness level means measuring the main parts of fitness (cardio, strength, endurance, flexibility, body composition, and balance) and comparing your results to reliable standards. The six core components you must measure are:

• Cardiorespiratory fitness (aerobic capacity): How well your heart and lungs deliver oxygen during exercise.
• Muscular strength: Maximum force a muscle or group can produce (e.g. 1-rep max or handgrip).
• Muscular endurance: How long a muscle can work (e.g. push-ups to fatigue, plank hold).
• Flexibility/mobility: Joint range of motion (e.g. sit-and-reach, Apley scratch).
• Body composition: Proportion of fat vs. lean mass (BMI, skinfolds, BIA, DEXA for accuracy).
• Balance and functional movement: Single-leg balance, movement quality (e.g. squat depth, lunges).

Assessment frameworks and definitions like these are standard in exercise science and fitness testing manuals.

Listed below are simple tests you can do (no specialized tests needed):

• Cardio (field tests): 12-minute Cooper run or a timed 1.5-mile run to estimate VO₂max. These tests give a reasonable estimate of aerobic fitness without lab equipment. Use the distance covered to estimate VO₂max with published formulas (5).
• Resting heart rate (RHR): Measure in the morning for a quick fitness indicator (6). Lower RHR often means better aerobic fitness (not a precise test alone, but valuable as a trend metric).
• Strength: The handgrip dynamometer is a simple, standardized measure. Otherwise, use maximal or near-max lifts in key movements (e.g. weighted squat/press) if you have gym access. Handgrip norms are widely published by age and sex (7).
• Muscular endurance: Maximum push-ups in one set, timed plank hold, or bodyweight squat repetitions to fatigue. These are practical and repeatable (8).
• Body composition: Start with BMI and waist circumference for general health risk screening. For sports or precise tracking, use skinfold callipers, bioelectrical impedance (BIA), or DEXA when possible. DEXA is the gold standard for accuracy (8).
• Balance/Functional movement: Single-leg stand (eyes open) for basic balance. A brief functional movement screen (FMS) can highlight mobility and stability issues.

Public health guidance says adults should aim for 150-300 minutes of moderate aerobic activity weekly (or 75-150 minutes vigorous) plus muscle-strengthening activities on two or more days (9). If you meet or exceed those targets and your test scores are in the average-to-good range, you’re likely at least “physically active” by public health standards.

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Here’s a quick checklist to keep you on track:

• Measure resting heart rate and body weight + waist circumference.
• Pick one cardio test (Cooper 12-minute or 1.5-mile) and one strength/endurance test (plank, push-ups, or a handgrip test).
• Compare your scores to published norms (use Cooper tables and handgrip/fitness reference charts).
• Create a 6-12 week plan based on your weakest areas, then retest.

By regularly testing these areas and tracking your progress over time, you’ll gain a clear, evidence-based picture of your fitness level. It tells you exactly where to focus your efforts to keep improving safely and effectively.

What Is an Intermediate Level of Fitness?

An intermediate level of fitness describes the stage between beginner and advanced. It’s where you’ve built a good foundation of strength, endurance, and technique. You’re now ready to handle more challenging workouts with consistency. At this level, exercise is no longer about simply learning the basics, it’s about progressing them.

Someone at an intermediate fitness level can usually perform core movements with good form, such as squats, push-ups, planks, and introductory cardio sessions. This is the stage where you can recover well between workouts and train multiple times per week without excessive fatigue. They can also push harder. This means you are now lifting heavier weights, completing longer or faster cardio sessions, and trying more complex variations of exercises.

In simple terms, being “intermediate” means you’re past the learning curve. Your body has adapted to regular training, and you’re ready for progressive overload. These could include more complex variations, higher intensity, and more structured programming. It’s the stage where real strength, endurance, and performance improvements start to accelerate.

What Are Intermediate Calisthenics Exercises?

An intermediate calisthenics workout plan includes slightly more challenging bodyweight exercises that build on the basics while remaining accessible for beginners ready to level up. Below are intermediate-friendly moves with simple, clear steps so anyone can follow along safely.

Incline Push-Up

How to do it:

1. Place your hands shoulder-width apart on a bench, box, or sturdy surface.
2. Walk your feet back until your body forms a straight line.
3. Lower your chest toward the edge by bending your elbows.
4. Push back up while keeping your core tight.
5. Repeat with controlled movement.

Bodyweight Split Squat

How to do it:

1. Stand with one foot forward and the other behind you in a staggered stance.
2. Lower your back knee toward the floor while keeping your torso tall.
3. Stop just before your back knee touches the ground.
4. Push through the front heel to return to the starting position.
5. Switch legs and repeat.

Plank Shoulder Taps

How to do it:

1. Start in a high plank with your hands under your shoulders.
2. Keep your hips steady as you lift one hand to tap the opposite shoulder.
3. Place your hand back down and switch sides.
4. Move slowly to avoid twisting your hips.
5. Continue alternating taps.

Negative Pull-Up

How to do it:

1. Stand on a box or bench to get your chin above the bar.
2. Grab the bar with an overhand grip.
3. Step off the box and slowly lower yourself down.
4. Control the descent for 3-5 seconds.
5. Reset by stepping back onto the box and repeat.

Elevated Glute Bridge

How to do it:

1. Place your feet on a step or a low bench, with your knees bent.
2. Lie on your back with your arms by your sides.
3. Push through your heels to lift your hips upward.
4. Squeeze your glutes at the top.
5. Lower slowly and repeat.

Dead Hang

How to do it:

1. Grab a pull-up bar with both hands.
2. Hang with your arms straight and your shoulders slightly engaged.
3. Keep your core tight and your legs still.
4. Hold for as long as you comfortably can.
5. Rest and repeat.

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Step-Up

How to do it:

1. Stand in front of a sturdy box or step.
2. Step one foot onto the box and push through your heel to rise.
3. Bring the other foot up to meet it.
4. Step down with control.
5. Repeat on the same leg, then switch.

Downward Dog to Plank Flow

How to do it:

1. Start in a plank position.
2. Push your hips up and back into a downward dog.
3. Press your chest toward your thighs and stretch.
4. Shift forward again into a plank.
5. Continue flowing between the two positions.

These exercises can easily be your go-to if you’re looking for an intermediate workout routine with no equipment. They can bridge the gap between beginner movements and more advanced skills by safely improving their control.

What Is the Best Calisthenics Intermediate Workout Routine?

In this section, you can find an example of an intermediate workout routine for beginners. It tells you exactly what to do, how many sets, how many reps, and how often. This routine follows a push–pull–legs (PPL) split, which is commonly used in a 6-day gym workout schedule for intermediate athletes, and is fully adapted for calisthenics. If you’re curious about calisthenics workout for intermediate, check out our earlier article.

Day 1: Push (Chest, Shoulders, Triceps)

• Standard push-ups: 4 sets × 12-20 reps
• Pike push-ups: 4 sets × 10-12 reps
• Diamond push-ups: 3 sets × 10-15 reps
• Decline push-ups: 3 sets × 12-15 reps
• Straight-bar dips or bench dips: 4 sets × 8-12 reps
• Triceps extensions on rings or TRX: 3 sets × 10-12 reps

Day 2: Pull (Back, Biceps)

• Pull-ups: 4 sets × 6-10 reps
• Australian rows: 4 sets × 12-15 reps
• Chin-ups: 3 sets × 6-10 reps
• Archer rows (on bar or rings): 3 sets × 6-8 reps per side
• Negative pull-ups: 3 sets × 5 slow reps
• Bicep curls (bands or rings): 3 sets × 12-15 reps

Day 3: Legs (Quads, Hamstrings, Glutes)

• Pistol squat progressions: 4 sets × 6-8 reps per leg
• Bulgarian split squats: 4 sets × 10-12 reps
• Nordic curl progressions: 3 sets × 5-8 reps
• Calf raises: 4 sets × 20-25 reps
• Jump squats: 3 sets × 12-15 reps
• Glute bridges or hip thrusts: 3 sets × 12-15 reps

Day 4: Push

• Repeat Day 1, but increase one of the following:
• Reps (+2-4 per set)
• Sets (+1 extra set for 1-2 exercises)
• Difficulty (e.g. feet elevated higher, deeper range)

Day 5: Pull

• Repeat Day 2, with one progression:
• Harder pull-up variations (wide grip, L-sit, weighted if possible)
• More reps or slower tempo

Day 6: Legs

• Repeat Day 3, but add:
• Harder pistol squat variation
• Higher reps for jump squats
• One extra hamstring movement (e.g. single-leg glute bridge: 3 sets × 12 reps per leg)

Day 7: Rest or Light Mobility

Read more: Calisthenics Beginner Exercises: A Complete Overview of the Age-Old Workout Regime

Is a Full-Body Workout Good for an Intermediate?

You can enjoy plenty of perks if you perform an intermediate full-body workout, including:

• May Improve Muscular Balance

Full-body workouts help you evenly develop all your major muscle groups, rather than overworking just a few. That kind of balance is essential for full-body strength and coordination, and can help you avoid muscle imbalances that may lead to injury. By regularly working different muscle groups, you can build a stronger body overall.

In some cases, such as a lack of time, a split routine may also help. A 2024 meta-analysis comparing full-body and split-body resistance training concluded that when total training volume is matched, both approaches produce similar gains in strength and muscle growth (10).

At the end of the day, it’s about moving your body. If full-body isn’t an option, you can take your chances with quick, split routines.

• May Enhance Cardiovascular Fitness

Many full-body workouts can raise your heart rate while you work your muscles, particularly when they’re done in a circuit style. That means you get cardio benefits at the same time as strength gains. Doing these workouts can help your heart and lungs become more efficient. As a result, you may notice an improvement in your endurance and fitness.

An extensive review of many studies found that resistance circuit-based training (combining strength exercises back-to-back with little rest) significantly improves cardiorespiratory fitness, often measured by VO₂max (a standard measure of aerobic capacity) (11).

For example, a study in the Journal of Strength and Conditioning Research showed that after a few weeks of circuit-style, whole-body training, participants (even if previously sedentary) had better aerobic performance and muscle strength (12).

• May Improve Functional Strength

Functional strength means having the kind of strength you need to handle everyday tasks easily. Full-body workouts use movements similar to what you do in real life, such as lifting, bending, twisting, and getting up and down. This may help you do things such as carrying groceries, playing with your kids or grandkids, or going for a hike or bike ride without feeling strained. Exercises like squats can strengthen your legs for standing up from a chair (13). At the same time, the core exercises can keep you stable and balanced. This means there’s less risk of falls and injuries (14).

It’s not false to say that full-body workouts can resolve many of the physical issues we typically face. You can choose a calisthenics workout plan for intermediates if you don’t have any equipment and can’t afford a gym membership. Learn all about an intermediate workout routine for beginners, and stick to it. You may start to see these perks after a few weeks of consistency!

How Many Days a Week Should an Intermediate Workout Be?

Most intermediate lifters or calisthenics athletes should train 3-5 days per week. The exercise science literature widely supports this range. This is because it provides enough training volume to stimulate muscle growth and strength gains while still allowing proper recovery.

Studies show that training each muscle group at least twice per week results in greater strength and hypertrophy gains than once per week (15). Training 3 or 5 days may help you hit that twice-a-week frequency without overtraining.

To keep improving at the intermediate level, aim for:

• 3-4 days if you prefer full-body sessions
• 4-5 days if you follow an upper/lower or push-pull-legs split

This routine ensures you maintain a balance without straining yourself too much.

Frequently Asked Questions

• How many push-ups do I need to be able to do to be in the intermediate range?

If you can do 20-40 push-ups in one go, you’re generally in the intermediate range. It varies by a number of factors such as your age, height, weight, and fitness level, but this is a solid benchmark for most people.

• Is 3 times a week at the gym enough?

Yes, absolutely. Hitting the gym 3 times a week is enough to build muscle and get stronger. Just make sure that you follow a structured plan and train all major muscle groups.

• How long does it take to get to the intermediate stage of lifting?

Most people reach the intermediate stage after about 6 to 12 months of consistent training. At this level, progress slows a bit compared to the beginner phase, but steady gains still happen with innovative programming.

• How many burpees do I need to be able to do to be considered intermediate?

If you can do 20 or 30 burpees in a row or 40 to 60 in 5 minutes, that’s considered intermediate. Burpees are tough, so anything in this range shows good cardio and strength.

The Bottom Line

Stepping into a calisthenics workout plan for intermediate training doesn’t need to be intimidating. You’re simply leveling up with smarter structure and more intentional movement. Take this guide as your handbook: clear, doable, and designed to push you just enough to keep things exciting!

Whatever motivates you – confidence, new skills, or better fitness – your best results will come from simply doing the work, one session at a time. Trust the process, remain flexible, and celebrate the wins along the way.