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6-Day Intermediate Calisthenics Plan

The document outlines a 6-day intermediate calisthenics workout plan focusing on push, pull, legs, and core training with proper recovery. Each day features specific exercises with recommended sets and repetitions, along with notes on rest time, progressive overload, warm-up, and cooldown. The plan aims to enhance strength and endurance while allowing for balanced muscle development.

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chimpu12anna
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3 views14 pages

6-Day Intermediate Calisthenics Plan

The document outlines a 6-day intermediate calisthenics workout plan focusing on push, pull, legs, and core training with proper recovery. Each day features specific exercises with recommended sets and repetitions, along with notes on rest time, progressive overload, warm-up, and cooldown. The plan aims to enhance strength and endurance while allowing for balanced muscle development.

Uploaded by

chimpu12anna
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Here’s a 6-day

intermediate
calisthenics workout
plan that balances
push, pull, leg, and
core training while
allowing proper
recovery.

📅 6-Day Intermediate
Calisthenics Routine
Day 1: Push (Chest,
Shoulders, Triceps)

Archer Push-ups – 4
sets x 8 reps

Pike Push-ups (for


shoulders) – 4 sets x
10 reps
Dips (on parallel bars
or chair) – 4 sets x 12
reps

Pseudo Planche Push-


ups – 3 sets x 8 reps

Triceps Extensions (on


floor or elevated
surface) – 3 sets x 12
reps
Day 2: Pull (Back,
Biceps)

Pull-ups (wide grip) – 4


sets x 8 reps

Chin-ups (close grip


for biceps) – 4 sets x
10 reps

Australian Rows
(under a low bar or
table) – 4 sets x 12
reps

Archer Rows – 3 sets x


8 reps

Superman Hold – 3
sets x 30 sec

Day 3: Legs & Core


Pistol Squats – 4 sets
x 6 reps per leg

Bulgarian Split Squats


– 4 sets x 8 reps per
leg

Jump Squats – 4 sets x


12 reps
Hanging Knee Raises
(or leg raises on floor)
– 3 sets x 15 reps

Plank Walkouts – 3
sets x 10 reps

Day 4: Push (Strength


& Endurance)
Handstand Push-ups
(or Wall-Assisted) – 3
sets x 5 reps

Diamond Push-ups – 4
sets x 10 reps

Straight Bar Dips – 4


sets x 8 reps

Pseudo Planche Leans


– 3 sets x 20 sec hold
Shoulder Taps (in
push-up position) – 3
sets x 15 reps per side

Day 5: Pull (Strength


& Endurance)

Muscle-up
Progressions – 4 sets x
5 reps
Wide-Grip Pull-ups – 4
sets x 10 reps

Explosive Chin-ups – 4
sets x 8 reps

Towel Rows (for grip


strength) – 3 sets x 12
reps

Reverse Plank Hold – 3


sets x 30 sec
Day 6: Legs & Core

Step-ups (on a high


surface) – 4 sets x 12
reps per leg

Calf Raises (on an


elevated surface) – 3
sets x 20 reps
Wall Sit – 3 sets x 45
sec

Dragon Flags (or


Hanging Leg Raises) –
3 sets x 8 reps

Plank Twists – 3 sets x


15 reps per side

🔥 Notes:
✅ Rest Time: 30-60 sec
between exercises, 1-
2 min between sets.
✅ Progressive
Overload: Increase
reps, sets, or difficulty
weekly.
✅ Warm-up: 5-10 min
(Jump Rope, Arm
Circles, Leg Swings,
etc.).
✅ Cooldown: Stretch
after every session.
Would you like a
weekly tracker or
modifications based
on your goals?

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