{"id":71857,"date":"2025-04-07T10:43:12","date_gmt":"2025-04-07T10:43:12","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71857"},"modified":"2025-05-05T11:08:43","modified_gmt":"2025-05-05T11:08:43","slug":"calisthenics-workout-plan-for-intermediate","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/","title":{"rendered":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &#038; FAQS"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#What_is_a_Calisthenics_Workout_Plan_for_Intermediate\" >What is a Calisthenics Workout Plan for Intermediate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_Should_I_Progress_In_Calisthenics\" >How Should I Progress In Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#What_Is_the_Best_Workout_Routine_for_Intermediate_Trainees\" >What Is the Best Workout Routine for Intermediate Trainees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_to_Do_Intermediate_Calisthenics\" >How to Do Intermediate Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#1_Pull-ups\" >1. Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#2_Archer_Push-Up\" >2. Archer Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#3_Muscle-Up\" >3. Muscle-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#4_Pistol_Squat\" >4. Pistol Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#5_L-Sit\" >5. L-Sit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#6_Human_Flag\" >6. Human Flag<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#7_Clapping_Push-Up\" >7. Clapping Push-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#8_Tuck_Planche\" >8. Tuck Planche<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#9_Handstands\" >9. Handstands<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#10_Front_Lever\" >10. Front Lever<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#4_Days_Calisthenics_Workout_Plan_for_Intermediate\" >4 Days Calisthenics Workout Plan for Intermediate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#Calisthenics_workout_no_equipment\" >Calisthenics workout no equipment?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_Long_Does_It_Take_to_Build_Muscle_for_Intermediate_Trainees\" >How Long Does It Take to Build Muscle for Intermediate Trainees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_many_days_a_week_should_a_intermediate_workout\" >How many days a week should a intermediate workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#Is_25_too_old_for_calisthenics\" >Is 25 too old for calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#What_is_the_hardest_skill_in_calisthenics\" >What is the hardest skill in calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_many_levels_are_there_in_calisthenics\" >How many levels are there in calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#How_long_should_a_calisthenics_session_be\" >How long should a calisthenics session be?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Suppose you\u2019re at a beginner level of calisthenics. In that case, you must know that starting calisthenics is smooth sailing until it\u2019s time to switch to a more advanced calisthenics level and perform more complex mpoves.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progression is essential to any workout plan (<\/span><a href=\"https:\/\/www.paulogentil.com\/pdf\/Fundamentals%20of%20Resistance%20Training%20Progression%20and%20Exercise%20Prescription.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) and is no different for calisthenics. As you become more skilled and stronger with the basic exercises, you can challenge your body with intermediate-level moves, the next step in the calisthenics journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We will take you through all you need to know about intermediate-level calisthenics, including the exercises and helpful tips to keep you going.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_Calisthenics_Workout_Plan_for_Intermediate\"><\/span><b>What is a Calisthenics Workout Plan for Intermediate?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Experts designed intermediate calisthenics workout plans for individuals consistently practicing basic exercises and are ready to take on more challenging moves. This level focuses on building strength, balance, and control through various <a href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\">bodyweight exercises<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These workouts often incorporate progressed variations of basic exercises such as push-ups, pull-ups, dips, squats, and lunges.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also may involve more complicated movements like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistol squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Human flags<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The intensity of the exercises increases, requiring more strength and coordination from the body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research backs exercise progression as an effective way to build strength and improve overall fitness (<\/span><a href=\"https:\/\/www.paulogentil.com\/pdf\/Fundamentals%20of%20Resistance%20Training%20Progression%20and%20Exercise%20Prescription.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). An intermediate calisthenics workout plan follows a structured progression that gradually increases the difficulty of exercises, allowing your muscles and nervous system to adapt and develop.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1024x640.png\" alt=\"Calisthenics Workout Plan For Intermediate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_I_Progress_In_Calisthenics\"><\/span><b>How Should I Progress In Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To progress in calisthenics, you need to follow a few fundamental principles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set goals:<\/b><span style=\"font-weight: 400;\"> Define what you want to achieve in your workouts. This clarification will motivate and guide you in choosing the right exercises and tracking progress.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase intensity gradually: <\/b><span style=\"font-weight: 400;\">As mentioned earlier, progression is gradual. Avoid jumping into advanced exercises before mastering the basics. Start by increasing reps and sets or decreasing rest time between sets before moving on to more challenging variations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate variety:<\/b><span style=\"font-weight: 400;\"> Adding new exercises and variations can help prevent boredom and stimulate muscle growth (<\/span><a href=\"https:\/\/www.strathconaphysicaltherapy.com\/blog\/diversity-in-training-and-why-it-matters-five-good-reasons\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Just keep your routine manageable with all the different movements at a time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Train consistently: <\/b><span style=\"font-weight: 400;\">Consistency is vital in any workout plan. Aim for 3-4 days per week of calisthenics training to see progress.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">And how should you know when you&#8217;re ready to advance to the intermediate level?\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Many beginners need to pay more attention to this step as it varies from person to person, depending on factors like strength, mobility, and technique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some signs that you&#8217;re ready for intermediate-level calisthenics may include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Being able to perform 30 or more consecutive push-ups with good form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing 15 or more consecutive strict pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Holding a handstand against the wall for at least 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Completing a set of dips with added weight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Having good mobility and control during exercises like squats and lunges<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that these are general guidelines, and listening to your body is best.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling with form or still need more time to build strength, staying at the basic level for a bit longer before advancing is okay.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We discussed this in detail in our <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-progressions\/\"><b>Calisthenics Progressions <\/b><\/a><span style=\"font-weight: 400;\">article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Workout_Routine_for_Intermediate_Trainees\"><\/span><b>What Is the Best Workout Routine for Intermediate Trainees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best workout routine for intermediate calisthenics is one you can consistently follow and challenge your body. It should not be too challenging to hinder progress, but also not too easy to become stagnant.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good workout routine should include a balance of pushing, pulling, and leg exercises spread throughout each week. You can also add core-specific exercises for strength and stability (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The number of sets and reps will depend on your strength level and the difficulty of the exercise, but aim for 3-4 sets of 8-12 reps for most exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Feel free to increase the difficulty or add weight when necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You will also need to ensure you have enough weekly training volume to make steady progress without adding too much volume to where you struggle to recover.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A good general rule for most intermediate trainees is performing 10-20 sets for each major muscle group or movement pattern weekly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you may split up your weekly program and divide these up throughout the week:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 pushing exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 pulling exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 lower-body compound exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also sprinkle in core and isolation exercises if desired, as long as they do not hinder your progress or recovery with the primary movement patterns.\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/do-calisthenics-make-you-stronger-than-weights\/\">Does Calisthenics Make You Stronger Than Weight Training?<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Do_Intermediate_Calisthenics\"><\/span><b>How to Do Intermediate Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing intermediate calisthenics involves performing various exercises with proper form and control. Using proper form is possible by clearly understanding the exercises and consistently practicing them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although optional, additional equipment may be helpful as you move from beginner to <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-intermediates\/\">intermediate-level calisthenics training<\/a>. Some equipment that may be beneficial for continued gains include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-up bar:<\/b><span style=\"font-weight: 400;\"> Essential for performing pull-ups, chin-ups, toes-to-bar taps, and other hanging exercises that build upper body strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Parallel bars or dip bars:<\/b><span style=\"font-weight: 400;\"> Useful for dips and L-sits, focusing on the chest, triceps, and core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance bands:<\/b><span style=\"font-weight: 400;\"> Help with assisted pull-ups and dips, providing adjustable resistance levels to progress gradually. You can also use them as resistance for a variety of exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gymnastic rings:<\/b><span style=\"font-weight: 400;\"> Allow various exercises that increase intensity by engaging stabilizer muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plyometric box:<\/b><span style=\"font-weight: 400;\"> Adds a dynamic element to workouts, perfect for box jumps and step-ups to enhance leg strength and explosiveness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight vest:<\/b><span style=\"font-weight: 400;\"> Useful for adding extra load during exercises like push-ups, pull-ups, and squats, increasing resistance to build more strength.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now let&#8217;s take a closer look at these intermediate variations:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Pull-ups\"><\/span><b>1. Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: back, biceps, forearms\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a pull-up bar with palms facing away from you and hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms extended and engage your core muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up until your chin is above the bar, then slowly lower to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Wide grip pull-ups, narrow grip pull-ups, commando pull-ups, and muscle-ups\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Archer_Push-Up\"><\/span><b>2. Archer Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u00a0Engages: chest, shoulders, triceps\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a standard pushup position with your hands placed wider than shoulder-width apart. Your body should form a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your fingers slightly outward to help with stability and range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower your body, shift your weight to one side. For example, if you\u2019re turning to the right, bend your right elbow and keep your left arm straight. Your chest should move towards your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your chest is just above the ground. Your left arm should remain straight throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your right hand to return to the starting position. Keep your core engaged and your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement on the other side, shifting your weight to the left and bending your left elbow while keeping your right arm straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the desired number of repetitions, alternating sides with each pushup.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Muscle-Up\"><\/span><b>3. Muscle-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: entire body, with a focus on back and arm muscles\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by hanging from a pull-up bar using an overhand grip.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use momentum to swing your legs forward while simultaneously pulling yourself up towards the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you reach the top of the pull-up, transition your hands to an underhand grip and continue pushing your chest toward the bar until you fully extend your arms.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To return to the starting position, reverse the movement by swinging your legs down and extending your arms to complete 1 rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Strict muscle-ups without momentum, wide grip muscle-ups, and weighted muscle-ups for advanced levels<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Pistol_Squat\"><\/span><b>4. Pistol Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: quadriceps, hamstrings, glutes\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with feet shoulder-width apart and arms extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one leg off the ground and begin slowly squatting down on your standing leg while extending the lifted leg in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your thigh reaches parallel to the ground, push through your heel to return to the starting position to complete 1 rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Full-depth pistol squats, goblet pistol squats<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_L-Sit\"><\/span><b>5. L-Sit<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: abs, hip flexors\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by sitting on the floor with legs straight out in front of you and hands beside your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and lift yourself so your body forms an &#8220;L&#8221; shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired time, then lower yourself down slowly.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Tuck L-sit, straddle L-sit, and V-sit for advanced levels<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68255\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-1024x640.png\" alt=\"Calisthenics Workout Plan For Intermediate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Human_Flag\"><\/span><b>6. Human Flag<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: entire body, with a focus on core and upper body muscles\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a sturdy vertical pole or bar that can support your body weight. Stand next to the pole with your body perpendicular to it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your top hand (the one closer to the top of the pole) in an overhand grip and your bottom hand (the one closer to the bottom) in an underhand grip. Your hands should be about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core muscles to stabilize your body. Engaging your core is crucial for maintaining balance and control during the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by lifting your legs off the ground. Your goal is to get your body parallel to the ground, forming a straight line from your head to your feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for as long as possible once your body is parallel to the ground. Keep your core engaged and your body straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs back to the starting position with control. Avoid dropping your legs quickly to prevent injury.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Clapping_Push-Up\"><\/span><b>7. Clapping Push-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: chest, shoulders, triceps\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a standard push-up position with hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform a regular push-up, but as you push yourself up, use explosive power to lift your hands off the ground and clap them together before landing back in the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Advanced levels can try clapping behind the back or while wearing a weighted vest.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Tuck_Planche\"><\/span><b>8. Tuck Planche<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: core, shoulders, triceps\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standard push-up position with hands shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your knees towards your chest while extending your arms and supporting your body weight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired time, then slowly return to the starting position to complete 1 rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Advanced levels can try straddle planches, or full planche holds.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Handstands\"><\/span><b>9. Handstands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: shoulders, triceps, core\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by facing a wall and placing your hands shoulder-width apart on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet up against the wall and use your core muscles to hold yourself in a straight handstand position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for the desired time, then slowly lower yourself to complete 1 rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Advanced levels can try free-standing handstands or handstand push-ups.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Front_Lever\"><\/span><b>10. Front Lever<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Engages: entire body, with a focus on back and arm muscles\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by gripping a horizontal bar with an overhand grip at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use momentum to swing your legs forward and lift them towards the bar while simultaneously pulling yourself up and back until your body is parallel to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for as long as possible, then slowly lower yourself to complete 1 rep.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Variations: Advanced levels can try front lever pull-ups or holds on gymnastic rings.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4_Days_Calisthenics_Workout_Plan_for_Intermediate\"><\/span><b>4 Days Calisthenics Workout Plan for Intermediate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A four-day calisthenics plan for intermediate-level athletes could look like this:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day 1: Push<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up with 10-minute jog or jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer push-ups &#8211; 4 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clapping push-ups &#8211; 4 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck planche holds &#8211; 3 sets for max time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand push-ups &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute in between each set<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Day 2: Pull<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up with 10-minute jog or jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide grip pull-ups &#8211; 4 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups &#8211; 4 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Front lever holds &#8211; 3 sets for max time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L-sit pull-ups &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute in between each set\u00a0<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Day 3: Legs<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up with 10-minute jog or jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistol squats &#8211; 4 sets of 8-10 reps (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck jumps &#8211; 4 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats &#8211; 3 sets of 8-10 reps (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises &#8211; 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute in between each set\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><b>Day 4: Full Body<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up with a 10-minute jog or jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Human flag &#8211; 4 sets for max time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck planche push-ups &#8211; 4 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L-sit holds &#8211; 3 sets for max time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Australian pull-ups &#8211; 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest for one minute in between each set<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Take the time to warm up properly before each workout and listen to your body, taking breaks as needed and modifying exercises if necessary.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">End your workouts with a cool down and stretch to improve recovery (<\/span><a href=\"https:\/\/open.online.uga.edu\/fitness\/chapter\/warmupcooldown\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Staying consistent and progressing with this four-day calisthenics plan as you\u2019re able will help improve your strength, endurance, and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to work on your entire body every day instead of isolating muscle groups on most workout days, here is a sample full body calisthenics workout plan for intermediate level athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try following this workout plan 4-5 times a week:<\/span><\/p>\n<p><b>Warm-up:<\/b><span style=\"font-weight: 400;\"> 10-minute jog or jump rope<\/span><\/p>\n<ol>\n<li><b> Push-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets of 12-15 reps<\/span><\/li>\n<li><b> Pull-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets of 8-10 reps<\/span><\/li>\n<li><b> Dips:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<li><b> Squats:<\/b><span style=\"font-weight: 400;\"> 4 sets of 15-20 reps<\/span><\/li>\n<li><b> Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets of 12-15 reps per leg<\/span><\/li>\n<li><b> Plank: <\/b><span style=\"font-weight: 400;\">3 sets for max time<\/span><\/li>\n<li><b> Burpees:<\/b><span style=\"font-weight: 400;\"> 3 sets of 10-12 reps<\/span><\/li>\n<\/ol>\n<p><b>Rest:<\/b><span style=\"font-weight: 400;\"> 1 minute between sets<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This plan ensures you work all major muscle groups daily, promoting balanced strength and endurance (<\/span><a href=\"https:\/\/builtwithscience.com\/workouts\/best-calisthenics-workout-plan\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-supersets\/\">Calisthenics Supersets: Effective Workouts to Build Strength and Endurance<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_workout_no_equipment\"><\/span><strong>Calisthenics workout no equipment?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No problem! <\/span><span style=\"font-weight: 400;\">You can modify these workout plans if you don\u2019t have equipment such as the pull-up bar. Here are some practical pull-up bar alternatives that target similar muscle groups:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doorway Rows: Stand in a doorway, grab both sides, lean back, and pull yourself forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Towel Rows: Loop a towel around a sturdy door handle, lean back, and pull yourself up using the towel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted Rows: Use a sturdy table or two chairs with a broomstick to perform rows while lying underneath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight Rows: Lie under a sturdy table, grab the edge, and pull your chest towards it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Elbow Push-ups: Lie on your back, push your elbows into the ground, and lift your upper body (<\/span><a href=\"https:\/\/garagegympower.com\/pull-up-alternatives\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Find advanced moves in our <\/span><a href=\"https:\/\/betterme.world\/articles\/advanced-calisthenics\/\"><b>Advanced Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">blog.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Does_It_Take_to_Build_Muscle_for_Intermediate_Trainees\"><\/span><b>How Long Does It Take to Build Muscle for Intermediate Trainees?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The time it will take to build muscle for intermediate-level athletes depends on several factors, such as genetics, diet, and consistency in training. However, with an effective calisthenics workout plan for intermediate male and females, paired with proper nutrition, it is possible to see results within a few months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In general, most people can expect visible muscle changes within 8-12 weeks of consistent training. However, building muscle is an ongoing process that requires dedication and patience.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-69035\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights-1024x640.png\" alt=\"Calisthenics Workout Plan For Intermediate\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4641-why-calisthenics-is-better-than-weights.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_days_a_week_should_a_intermediate_workout\"><\/span><strong>How many days a week should a intermediate workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">For intermediate athletes, training 4 to 5 days a week is ideal to maximize performance and development. This frequency ensures ample time for muscle recovery, which is crucial for avoiding injury and promoting growth (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20561270\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_25_too_old_for_calisthenics\"><\/span><strong>Is 25 too old for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Not at all. Calisthenics is suitable for individuals of all ages. Even starting at 25, you can effectively build strength, flexibility, and endurance through these exercises. The great thing about calisthenics is that it adapts to your fitness level, allowing you to progress at your own pace. Age is just a number, and it\u2019s never too late to begin your fitness journey.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\"><b>Beginner Calisthenics Program <\/b><\/a><span style=\"font-weight: 400;\">would be the perfect place to get you started.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_skill_in_calisthenics\"><\/span><strong>What is the hardest skill in calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The planche is often considered one of the hardest skills to master in gymnastics and calisthenics. Achieving this impressive move requires exceptional core and upper body strength, balance, and control. Patience and consistent practice are key factors in making this challenging skill attainable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, no skill is universally the most challenging, as it depends on your strengths and weaknesses.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_levels_are_there_in_calisthenics\"><\/span><strong>How many levels are there in calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics is generally categorized into 3 primary levels: beginner, intermediate, and advanced. Each level features distinct skills and exercises tailored to the practitioner&#8217;s ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calisthenics workout plan for beginners focuses on foundational movements to build strength and form, while intermediates tackle more complex exercises that require greater control and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced practitioners push their limits with challenging routines that demand high levels of strength, flexibility, and coordination. This structured progression allows individuals to develop their skills appropriately, ensuring safety and effectiveness in their training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_should_a_calisthenics_session_be\"><\/span><strong>How long should a calisthenics session be?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Typically, a calisthenics session should last 45 to 60 minutes. This includes warm-up, workout, and cool-down periods. Adjust this time based on the intensity you need and your goals. Remember to listen to your body and take breaks as needed. Consistency is key for progress, so find a routine that works for you.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-gender-16582?flow=2986&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Intermediate\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can refine your intermediate calisthenics skills and push your limits, adapting calisthenics further to boost your strength, flexibility, and endurance. Embrace new challenges to keep your workouts exciting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stay consistent, listen to your body, and celebrate your progress. With patience and dedication, calisthenics can enhance your physical and mental well-being. Keep pushing your limits and enjoy the journey of growth and discovery.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Suppose you\u2019re at a beginner level of calisthenics. In that case, you must know that starting calisthenics is smooth sailing until it\u2019s time to switch to a more advanced calisthenics level and perform more complex mpoves. Progression is essential to any workout plan (1) and is no different for calisthenics. As you become more skilled [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71858,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[45],"class_list":["post-71857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &amp; FAQS - BetterMe<\/title>\n<meta name=\"description\" content=\"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &amp; FAQS\" \/>\n<meta property=\"og:description\" content=\"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-05T11:08:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &#038; FAQS\",\"dateModified\":\"2025-05-05T11:08:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\"},\"wordCount\":2614,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Suppose you\u2019re at a beginner level of calisthenics. In that case, you must know that starting calisthenics is smooth sailing until it\u2019s time to switch to a more advanced calisthenics level and perform more complex mpoves.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Progression is essential to any workout plan (<\/span><a href=\\\"https:\/\/www.paulogentil.com\/pdf\/Fundamentals%20of%20Resistance%20Training%20Progression%20and%20Exercise%20Prescription.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">) and is no different for calisthenics. As you become more skilled and stronger with the basic exercises, you can challenge your body with intermediate-level moves, the next step in the calisthenics journey.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We will take you through all you need to know about intermediate-level calisthenics, including the exercises and helpful tips to keep you going.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What is a Calisthenics Workout Plan for Intermediate?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Experts designed intermediate calisthenics workout plans for individuals consistently practicing basic exercises and are ready to take on more challenging moves. This level focuses on building strength, balance, and control through various <a href=\\\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\\\">bodyweight exercises<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">These workouts often incorporate progressed variations of basic exercises such as push-ups, pull-ups, dips, squats, and lunges.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They also may involve more complicated movements like:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Muscle-ups<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Handstands<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\",\"url\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\",\"name\":\"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips & FAQS - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png\",\"dateModified\":\"2025-05-05T11:08:43+00:00\",\"description\":\"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &#038; FAQS\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips & FAQS - BetterMe","description":"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/","og_locale":"en_US","og_type":"article","og_title":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips & FAQS","og_description":"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.","og_url":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-05-05T11:08:43+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &#038; FAQS","dateModified":"2025-05-05T11:08:43+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/"},"wordCount":2614,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Suppose you\u2019re at a beginner level of calisthenics. In that case, you must know that starting calisthenics is smooth sailing until it\u2019s time to switch to a more advanced calisthenics level and perform more complex mpoves.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Progression is essential to any workout plan (<\/span><a href=\"https:\/\/www.paulogentil.com\/pdf\/Fundamentals%20of%20Resistance%20Training%20Progression%20and%20Exercise%20Prescription.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) and is no different for calisthenics. As you become more skilled and stronger with the basic exercises, you can challenge your body with intermediate-level moves, the next step in the calisthenics journey.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We will take you through all you need to know about intermediate-level calisthenics, including the exercises and helpful tips to keep you going.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What is a Calisthenics Workout Plan for Intermediate?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Experts designed intermediate calisthenics workout plans for individuals consistently practicing basic exercises and are ready to take on more challenging moves. This level focuses on building strength, balance, and control through various <a href=\"https:\/\/betterme.world\/articles\/side-delt-calisthenics\/\">bodyweight exercises<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">These workouts often incorporate progressed variations of basic exercises such as push-ups, pull-ups, dips, squats, and lunges.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">They also may involve more complicated movements like:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle-ups<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstands<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/","url":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/","name":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips & FAQS - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png","dateModified":"2025-05-05T11:08:43+00:00","description":"Achieve your fitness goals with this \u2605 CALISTHENICS WORKOUT PLAN FOR INTERMEDIATE \u27a4 improve strength, flexibility, and endurance effectively.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/4709-calisthenics-workout-plan-for-intermediate.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-intermediate\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics Workout Plan For Intermediate Level: Exercises, Tips &#038; FAQS"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71857","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=71857"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71857\/revisions"}],"predecessor-version":[{"id":72555,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/71857\/revisions\/72555"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/71858"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=71857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=71857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=71857"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=71857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}