{"id":67893,"date":"2024-11-15T09:49:14","date_gmt":"2024-11-15T09:49:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67893"},"modified":"2024-12-27T19:28:05","modified_gmt":"2024-12-27T19:28:05","slug":"intermediate-calisthenics-workout-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/","title":{"rendered":"Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts"},"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:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#What_Is_an_Intermediate_Calisthenics_Workout_Plan\" >What Is an Intermediate Calisthenics Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Progression_from_Beginner_to_Intermediate_Level\" >Progression from Beginner to Intermediate Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Key_Elements_of_an_Intermediate_Calisthenics_Workout_Plan\" >Key Elements of an Intermediate Calisthenics Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Differences_from_Beginner_Plans\" >Differences from Beginner Plans<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#How_to_Do_Intermediate_Calisthenics\" >How to Do Intermediate Calisthenics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#What_Are_Some_Intermediate_Calisthenics_Exercises\" >What Are Some Intermediate Calisthenics Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#How_to_Execute_Each_Exercise\" >How to Execute Each Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#What_Is_the_Best_Split_for_Calisthenics_for_a_Beginner\" >What Is the Best Split for Calisthenics for a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Can_You_Get_Ripped_with_Just_Calisthenics\" >Can You Get Ripped with Just Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#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-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#What_is_the_hardest_skill_for_a_beginner_in_calisthenics\" >What is the hardest skill for a beginner in calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Is_calisthenics_better_than_the_gym\" >Is calisthenics better than the gym?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Is_30_minutes_of_calisthenics_enough\" >Is 30 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Why_are_calisthenics_guys_so_lean\" >Why are calisthenics guys so lean?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#Can_calisthenics_increase_testosterone\" >Can calisthenics increase testosterone?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve been at it for a while now &#8211; practicing calisthenics, building strength and endurance, and seeing progress in your body. But now you&#8217;re reaching a point where your regular workout routine just isn&#8217;t cutting it anymore. You need something more challenging, something that will take you to the next level of fitness.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\" 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;\">A well-structured intermediate calisthenics workout plan can help you achieve your fitness goals and continue to push yourself beyond your limits. Here are some tips from experts on how to create your own intermediate calisthenics workout plan.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Intermediate_Calisthenics_Workout_Plan\"><\/span><b>What Is an Intermediate Calisthenics Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An intermediate <a href=\"https:\/\/betterme.world\/articles\/simple-calisthenics-routine\/\">calisthenics<\/a> workout plan is designed for individuals who have moved beyond the beginner stage of their fitness journey and are ready to tackle more challenging workouts. This stage is characterized by increased complexity and intensity of exercises, tailored to enhance strength, endurance, and overall athletic performance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progression_from_Beginner_to_Intermediate_Level\"><\/span><b>Progression from Beginner to Intermediate Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Transitioning from beginner to intermediate level involves building upon foundational skills. Beginners typically focus on mastering basic movements, improving form, and building initial strength and stamina. As they become more proficient, they can safely advance to intermediate workouts, which incorporate more challenging variations of these basic exercises.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-moves\/\">Beginner Calisthenics Moves: A Complete Guide to Getting Started<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Elements_of_an_Intermediate_Calisthenics_Workout_Plan\"><\/span><b>Key Elements of an Intermediate Calisthenics Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Intensity:<\/b><span style=\"font-weight: 400;\"> Intermediate plans often include exercises that require more strength and control, including advanced push-ups, dips, and pull-up variations.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Complex Movements:<\/b><span style=\"font-weight: 400;\"> These plans may introduce compound movements that work multiple muscle groups, offering a more comprehensive workout. Examples include muscle-ups and pistol squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Skill Development:<\/b><span style=\"font-weight: 400;\"> Intermediate workouts often emphasize skill-based training, such as handstands or planches, which require both strength and balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structured Progression:<\/b><span style=\"font-weight: 400;\"> To continue improving, intermediate plans incorporate a structured progression. This may involve gradually increasing the difficulty of exercises, adjusting the number of sets and reps, or introducing new movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety to Avoid Plateaus:<\/b><span style=\"font-weight: 400;\"> Incorporating a range of exercises and frequently varying the routine helps prevent fitness plateaus. This ensures the body is continuously challenged, promoting consistent growth and adaptation.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Differences_from_Beginner_Plans\"><\/span><b>Differences from Beginner Plans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While beginner plans focus on establishing a solid fitness base with simple, low-impact exercises, intermediate plans push boundaries with tougher workouts. The goal shifts toward maintaining and enhancing the strength and endurance that was gained in the beginner phase.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate workouts demand greater energy expenditure and mental focus, encouraging practitioners to break through their previous limitations.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-67836 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1-1024x576.png\" alt=\"Intermediate Calisthenics Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/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;\">To do intermediate <a href=\"https:\/\/betterme.world\/articles\/benefits-of-calisthenics\/\">calisthenics<\/a>, ensure you have a good foundation of strength and endurance from your beginner workouts. Familiarize yourself with the exercises in an intermediate plan and watch video tutorials to learn proper form.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with lower reps and sets, gradually increasing intensity as you progress. As you master basic movements, challenge yourself by incorporating more advanced variations into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recovery is essential for physical growth and injury prevention; make sure to incorporate rest days into your schedule (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In addition, a balanced diet and proper hydration are essential for maintaining energy and supporting muscle development (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/sporting-performance-and-food\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.issaonline.com\/blog\/post\/hydration-a-comprehensive-guide\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Assuming that you\u2019re injury-free, you should attempt exercises that are within your capability and gradually increase the intensity to avoid setbacks.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Intermediate_Calisthenics_Exercises\"><\/span><b>What Are Some Intermediate Calisthenics Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some intermediate calisthenics exercises include:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Calisthenics push exercises (these mainly target the chest, triceps, and shoulders)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond push-ups<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Calisthenics pull exercises (these mainly target the back and biceps)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide grip pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Commando pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Australian pull-ups<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Calisthenics leg exercises (these mainly target the lower body, including quads, hamstrings, and glutes)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assisted pistol squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Box jumps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Calisthenics core exercises (these engage the core muscles)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L-sit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Windshield wipers<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-66869 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1024x576.png\" alt=\"Intermediate Calisthenics Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-for-boxing-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Execute_Each_Exercise\"><\/span><b>How to Execute Each Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Archer Push-Ups:<\/b><\/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 your hands placed wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your body weight to one side, bending your elbow and keeping the opposite arm straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest to the ground on the bent-arm side, keeping your straight arm extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position and repeat on the other side.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dips:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself between parallel bars, holding your weight up with straight arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body by bending your elbows, keeping them close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend until your shoulders are slightly below your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position by extending your arms.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Pike Push-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position with your hands and feet on the ground and your hips elevated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows and lower your head toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim to touch your head lightly to the floor, elbows flaring out naturally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your hands to return to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Diamond Push-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands placed close together, forming a diamond shape with your thumbs and index fingers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest toward your hands, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, maintaining core engagement throughout.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Archer Pull-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a pull-up bar with a wide grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body up toward one hand while keeping the other arm straight out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back to the starting position and repeat, alternating sides with each rep.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Wide Grip Pull-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the pull-up bar with a grip wider than shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and pull your body upward until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower back to the starting position with controlled movement.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Commando Pull-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands on the bar with your palms facing each other, one hand in front of the other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself up until the bar touches one shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back down to the starting position and switch sides for the next rep.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-67366 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-everyday-1024x576.png\" alt=\"Intermediate Calisthenics Workout Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-everyday.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-everyday-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-everyday.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-everyday-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Australian Pull-Ups:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself under a bar, arms fully extended, feet on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your chest toward the bar, keeping your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower back to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Assisted Pistol Squats:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand on one leg, the opposite leg extended forward for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body toward the ground while keeping your free leg extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a support such as a pole or chair for balance if needed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Split Squats:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in a staggered stance with one foot forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips, bending both knees to 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso upright as you push back to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Bulgarian Split Squats:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a few feet in front of a bench with one foot resting on it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body into a lunge, keeping your front knee aligned over your foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the front heel to return to the starting position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Box Jumps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a comfortable distance from a sturdy box or platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and swing your arms for momentum.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Explode upward, landing softly on the box with both feet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright on the box before stepping down.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Hanging Leg Raises:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a pull-up bar with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and raise them up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs back to the starting position with control.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-60448 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Leg Raises:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on your back with your legs extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs off the ground until they&#8217;re vertical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them back down slowly before they touch the ground.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>L-Sit:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your legs stretched in front and your hands placed beside your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your body using your hands while keeping your legs straight in an L position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds, then lower back down.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Windshield Wipers:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a pull-up bar or lie on your back with your arms outstretched.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs to a vertical position, then twist your torso to lower legs to one side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rotate to bring your legs to the opposite side while keeping them together.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Split_for_Calisthenics_for_a_Beginner\"><\/span><b>What Is the Best Split for Calisthenics for a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Beginners should start with a full-body workout routine at least 2 times a week, giving the body ample time to rest and recover between sessions. As you move to intermediate levels, incorporating a split routine can help target specific muscle groups more effectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A common <a href=\"https:\/\/betterme.world\/articles\/calisthenics-everyday\/\">split<\/a> for intermediate calisthenics is a push-pull-legs-core split, where exercises that target the chest, triceps, and shoulders (push) are done on one day, the back and biceps (pull) on another day, and the legs and core on a separate day. This allows for more focused training and can help prevent overtraining.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-pull-workout\/\">Calisthenics Pull Workout: 8 Exercises and Everything Else You Need to Know<\/a><\/em><\/p>\n<p><span style=\"font-weight: 400;\">A sample intermediate calisthenics workout routine could include a combination of these exercises, as follows:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Monday: Push Day<\/b><\/p>\n<p><b>Warm-Up:<\/b><span style=\"font-weight: 400;\"> 5-10 minutes of dynamic stretches (arm circles, shoulder rolls, light jogging)<\/span><\/p>\n<p><b>Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer push-ups: 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike push-ups: 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond push-ups: 3 sets of 10-12 reps<\/span><\/li>\n<\/ul>\n<p><b>Cool-Down:<\/b><span style=\"font-weight: 400;\"> 5 minutes of static stretching focusing on the chest and shoulders<\/span><\/p>\n<p style=\"text-align: center;\"><b>Tuesday: Pull Day<\/b><\/p>\n<p><b>Warm-Up:<\/b><span style=\"font-weight: 400;\"> Jump rope or light cardio for 5 minutes<\/span><\/p>\n<p><b>Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Archer pull-ups: 3 sets of 5-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide grip pull-ups: 3 sets of 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Commando pull-ups: 3 sets of 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Australian pull-ups: 3 sets of 10-12 reps<\/span><\/li>\n<\/ul>\n<p><b>Cool-Down:<\/b><span style=\"font-weight: 400;\"> 5 minutes of static stretching focusing on the back and arms<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-58720 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/plyometrics-vs-calisthenics.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Wednesday: Rest or Active Recovery<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Light activities such as walking, yoga, or stretching<\/span><\/p>\n<p style=\"text-align: center;\"><b>Thursday: Leg Day<\/b><\/p>\n<p><b>Warm-Up:<\/b><span style=\"font-weight: 400;\"> 5-10 minutes of leg swings, high knees, and body weight squats<\/span><\/p>\n<p><b>Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Assisted pistol squats: 3 sets of 6-8 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squats: 3 sets of 10-12 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgarian split squats: 3 sets of 8-10 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Box jumps: 3 sets of 10 reps<\/span><\/li>\n<\/ul>\n<p><b>Cool-Down:<\/b><span style=\"font-weight: 400;\"> 5 minutes of static stretching focusing on the quads, hamstrings, and calves<\/span><\/p>\n<p style=\"text-align: center;\"><b>Friday: Core Day<\/b><\/p>\n<p><b>Warm-Up:<\/b><span style=\"font-weight: 400;\"> Plank hold and light core activation exercises for 5 minutes<\/span><\/p>\n<p><b>Workout:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raises: 3 sets of 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg raises: 3 sets of 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">L-sit: 3 sets of 15-30 seconds hold<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Windshield wipers: 3 sets of 8-10 reps per side<\/span><\/li>\n<\/ul>\n<p><b>Cool-Down:<\/b><span style=\"font-weight: 400;\"> 5 minutes of static stretching focusing on the core and lower back<\/span><\/p>\n<p style=\"text-align: center;\"><b>Saturday and Sunday: Rest or Active Recovery<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Engage in light activities such as cycling, swimming, or walking<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This plan focuses on balanced muscle engagement with adequate recovery time. Adjust the sets and reps according to your ability, and always prioritize proper form to avoid injury.<\/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\/en\/first-page-with-flow-redirect?flow=3090&#038;flowToRedirect1=2935&#038;flowToRedirect2=1772&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_Ripped_with_Just_Calisthenics\"><\/span><b>Can You Get Ripped with Just Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can definitely get ripped and build a strong, muscular physique through calisthenics training. <a href=\"https:\/\/betterme.world\/articles\/6-day-calisthenics-routine\/\">Calisthenics<\/a> exercises use your own body weight as resistance to target multiple muscle groups simultaneously, which can lead to significant gains in strength and muscle mass (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve a ripped physique with calisthenics, it&#8217;s essential to have a well-rounded workout routine that includes both compound movements (exercises that engage multiple muscles at once) and isolating exercises (exercises that target specific muscles).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, proper nutrition plays a crucial role in building muscle and achieving a lean, shredded look. Consuming enough protein to support muscle growth and following a balanced diet are the keys to seeing results from your calisthenics workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another factor to consider for muscle growth is the ability to progressively overload your workout. This means that you may need to manipulate your workouts using equipment such as resistance bands, weight vests, or gymnastics rings to continue challenging your muscles and prevent plateauing. Consistency is also key &#8211; regular training and progressive overload (gradually increasing the difficulty of exercises over time) will help you see results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-60414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-1636x920.png 1636w\" 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=\"What_is_the_hardest_skill_for_a_beginner_in_calisthenics\"><\/span><strong>What is the hardest skill for a beginner in calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics beginners may struggle with certain skills that require a lot of upper-body strength and coordination, such as the muscle-up or one-arm pull-up. However, different people may find different skills more challenging, depending on their individual strengths and weaknesses.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_better_than_the_gym\"><\/span><strong>Is calisthenics better than the gym?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics and gym workouts each have their advantages. Calisthenics focuses on body weight exercises, which improve functional strength, flexibility, and coordination (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Gym workouts can offer more targeted muscle growth with weights and machines (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7662789\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). The choice depends on personal fitness goals and preferences.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_minutes_of_calisthenics_enough\"><\/span><strong>Is 30 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, 30 minutes of calisthenics can be effective if performed consistently and with intensity. It can provide a full-body workout, improve cardiovascular health, and help build strength and endurance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/342339065_The_Effect_of_Calisthenics_Exercises_on_Body_Composition_in_Soccer_Players\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">) when structured properly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_are_calisthenics_guys_so_lean\"><\/span><strong>Why are calisthenics guys so lean?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics athletes tend to be lean because the exercises require lifting your own body weight, which encourages a lower body fat percentage and overall lower body mass. The discipline also often involves high-repetition routines and cardio, which contribute to a lean physique.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_calisthenics_increase_testosterone\"><\/span><strong>Can calisthenics increase testosterone?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics can potentially increase testosterone levels, as physical activity in general promotes hormonal balance (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32297287\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Intense and compound movements, which are commonly found in calisthenics, can stimulate testosterone production, particularly when combined with a healthy lifestyle.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermediate_Calisthenics_Workout_Plan\" 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;\">An intermediate calisthenics workout plan is an important step on your fitness journey. It challenges you to push beyond your limits, builds strength and endurance, and ultimately helps you achieve your desired level of fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With these tips from experts, you can create a well-structured intermediate calisthenics workout plan that will continue to challenge and transform your body. Remember to always listen to your body, prioritize proper form, and stay consistent in your training.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve been at it for a while now &#8211; practicing calisthenics, building strength and endurance, and seeing progress in your body. But now you&#8217;re reaching a point where your regular workout routine just isn&#8217;t cutting it anymore. You need something more challenging, something that will take you to the next level of fitness. A well-structured [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":67894,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267,6],"tags":[],"coauthors":[122,246],"class_list":["post-67893","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men","category-workouts"],"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>Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts - BetterMe<\/title>\n<meta name=\"description\" content=\"Build your own \u2605 INTERMEDIATE CALISTHENICS WORKOUT PLAN \u27a4 with these expert tips and exercises for a well-rounded routine that will challenge and transform your body.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts\" \/>\n<meta property=\"og:description\" content=\"Build your own \u2605 INTERMEDIATE CALISTHENICS WORKOUT PLAN \u27a4 with these expert tips and exercises for a well-rounded routine that will challenge and transform your body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/\" \/>\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:modified_time\" content=\"2024-12-27T19:28:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4700-intermediate-calisthenics-workout-plan-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=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\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=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts\",\"dateModified\":\"2024-12-27T19:28:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/\"},\"wordCount\":2122,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermediate-calisthenics-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4700-intermediate-calisthenics-workout-plan.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've been at it for a while now - practicing calisthenics, building strength and endurance, and seeing progress in your body. But now you're reaching a point where your regular workout routine just isn't cutting it anymore. You need something more challenging, something that will take you to the next level of fitness.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A well-structured intermediate calisthenics workout plan can help you achieve your fitness goals and continue to push yourself beyond your limits. Here are some tips from experts on how to create your own intermediate calisthenics workout plan.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is an Intermediate Calisthenics Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">An intermediate <a href=\\\"https:\/\/betterme.world\/articles\/simple-calisthenics-routine\/\\\">calisthenics<\/a> workout plan is designed for individuals who have moved beyond the beginner stage of their fitness journey and are ready to tackle more challenging workouts. This stage is characterized by increased complexity and intensity of exercises, tailored to enhance strength, endurance, and overall athletic performance.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Progression from Beginner to Intermediate Level<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Transitioning from beginner to intermediate level involves building upon foundational skills. Beginners typically focus on mastering basic movements, improving form, and building initial strength and stamina. 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But now you're reaching a point where your regular workout routine just isn't cutting it anymore. You need something more challenging, something that will take you to the next level of fitness.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A well-structured intermediate calisthenics workout plan can help you achieve your fitness goals and continue to push yourself beyond your limits. Here are some tips from experts on how to create your own intermediate calisthenics workout plan.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is an Intermediate Calisthenics Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">An intermediate <a href=\"https:\/\/betterme.world\/articles\/simple-calisthenics-routine\/\">calisthenics<\/a> workout plan is designed for individuals who have moved beyond the beginner stage of their fitness journey and are ready to tackle more challenging workouts. This stage is characterized by increased complexity and intensity of exercises, tailored to enhance strength, endurance, and overall athletic performance.<\/span>\r\n<h3 style=\"text-align: center;\"><b>Progression from Beginner to Intermediate Level<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Transitioning from beginner to intermediate level involves building upon foundational skills. Beginners typically focus on mastering basic movements, improving form, and building initial strength and stamina. 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