INTERMEDIATE WORKOUT PROGRAM

this part of workout program you will be moved to the next level. The goal of intermediate workout program is to build a solid strength as well as endurance with bodyweight exercises. Program includes 8 levels which will lead you from a intermediate to advanced calisthenics athlete. You will be now able to start on a new static and dynamic skills. Expect new interesting calisthenics exercises!

REQUIREMENTS:
15 PULL UPS
20 DIPS
8 WALL HSPU
5 DRAGON FLIES

WHAT WILL YOU BE ABLE TO DO AFTER 8 LEVELS:

BASIC EXERCISES:

10 MUSCLE UPS

        25 PULL UPS

           35 DIPS

STATIC SKILLS:

BACKLEVER

L-SIT

DRAGON FLY

HANDSTAND

LEVEL 3 DAY 1

Day 3   Reps Sets Rest time
Skills Chosen static skills progressions 10 min
Skills Chosen static skills progressions 10 min
Skills Chosen static skills progressions 10 min
Full body workout Muscle ups 3 4  
Full body workout Back clap push ups 3 4  
Full body workout Wide to close push ups 10 3  
Full body workout Pull ups 10 4  
Full body workout Hefesto curls 8 3  
Full body workout Dips 15 4  
Full body workout Push ups 20 3  
Full body workout Dragon fly 4 4  
Full body workout Calf raises 15,15,20 4  

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

LEVEL 3 DAY 2

EXAMPLE NUTRITION PLAN 

MEAL 1

Toast bread 75g, cheese 50g, ham 50g, onion &
tomato, orange 

Milkshake ( 60g millet flakes, 120g strawberries,
125ml milk, 1 spoon of honey all mixed)

1065 kcal (125 C, 26 P, 38 F)

LEVEL 3 DAY 3

Day 1   Reps Sets Rest time
Skills Chosen static skills progressions 10 min
Skills Chosen static skills progressions 10 min
Skills Chosen static skills progressions 10 min
Full body workout Muscle ups 3 4  
Full body workout Superman push ups 3 4  
Full body workout L-hang chin ups 8 3  
Full body workout Biceps curls 10 3  
Full body workout Clock 4 a side 3  
Full body workout Wall handstand push ups 8 4  
Full body workout Squats 30 3  
Full body workout Hiptrusts 15 3  

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

LEVEL 1 DAY 4

EXAMPLE NUTRITION PLAN

MEAL 1

3 scrambled eggs, bread 70g + tomatoes 100g
532 kcal (42 C, 26 P, 29 F)

MEAL 2

Pasta 90g, chicken 200g, vegetables 200g
744 kcal (81 C, 75 P, 11 F)

LEVEL 1 DAY 5

Day 5   Reps Sets Rest time
Skills Chosen dynamics skills progressions 10 min
Skills Chosen dynamics skills progressions 10 min
Skills Chosen dynamics skills progressions 10 min
Full body workout Muscle ups 3 4  
Full body workout Muscle up negatives 1 6  
Full body workout Pull ups 10 4  
Full body workout Straight bar dips 12 3  
Full body workout Side to side pull ups 8 4  
Full body workout Triceps extensions 8 4  
Full body workout Inverted deadlifts 5 4  
Full body workout Lowerback extensions 8 3  

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

SEEMS TOO EASY?

Get access to more difficult levels

LEVEL 2

REQUIREMENTS:
16 PULL UPS
22 DIPS
10 WALL HSPU
15 BAR LEG RAISES

LEVEL 3

REQUIREMENTS:
5 MUSCLE UPS
24 DIPS
18 PULL UPS
6 DRAGON FLIES

LEVEL 4

REQUIREMENTS:
6 MUSCLE UPS
20 PULL UPS
5 BACKLEVER RAISES
5 BACK CLAP PUSH UPS

GET ACCESS TO FULL PROGRAM

The LEVEL 1 was designed for a total beginner, as you could see it was very easy. The workout program includes 8 levels
with a different difficulty and it will lead you from a total beginner to an intermediate calisthenics athlete.
You will be able to choose the level matching your current strength and once you feel strong enough move to the next one!

Program also includes static and dynamic skills lessons.

Buy membership