Are you looking to progress your calisthenics training? Maybe it’s time to try our ultimate intermediate calisthenics workout.
This workout moves beyond the traditional squats, pull-ups, and push-ups to increase strength and muscle mass.
In this article, we discuss the seven best intermediate calisthenics exercises. We cover correct techniques, expert tips, and programming to elevate your training for continued growth.
Calisthenics Intermediate Workout
These are the seven best intermediate calisthenics exercises for increasing muscle mass and strength:
Intermediate Calisthenics Workouts
Below, we provide a brief description, step-by-step technique guide, ideal repetition ranges, and tips. We recommend following them closely for the best results.
Pull-Up
The pull-up is an upper-body compound movement capable of increasing muscle mass and strength. The primary mover is the latissimus dorsi. The secondary movers are the biceps brachii, posterior deltoid, trapezius, brachialis, brachioradialis, wrist flexors, and wrist extensors.
The pull-up requires us to lift our entire body weight. This overloads muscle tissue, causing mechanical stress and muscle damage, promoting muscle growth.
How To Do
- Standing directly below a pull-up bar, lift your arms overhead and grab the bar with your palms facing forward (overhand grip).
- Your hands should be slightly wider than your shoulders.
- Breathe in and activate your abdominal muscles.
- Breathe out and pull yourself up until your shoulders meet the bar.
- Pause for one second, then lower yourself to the beginning position.
Tips
- When performing the pull-up, concentrate on pulling your elbows back. This will improve your ability to engage the latissimus doris.
- Focus on keeping your core engaged for the duration of the pull-up. This will keep your torso rigid, improving lifting capacity.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–4 | 1–3 (Explosive) |
Muscle Up
The muscle up is an incredible upper-body exercise that develops strength. The latissimus dorsi is the primary mover. The secondary movers are the biceps brachii, deltoids, triceps brachii, brachialis, brachioradialis, wrist flexors, and wrist extensors.
The muscle-up is both a pull and push movement. Performed as a traditional pull-up, the wrist changes position to press the body over the bar. Because of this, it targets almost all of our upper-body muscles, increasing training volume, which can promote muscle growth.
How To Do
- Standing beneath the chin-up bar, raise your arms overhead and grab the bar using an overhand grip.
- Adjust your hands so they are just wider than shoulder-width apart.
- Breathe in and tense your abdominal muscles to increase torso rigidity.
- Exhale and pull yourself up until the bar meets your collarbone.
- Then, rotate your grip forward so your palms face the floor, and push yourself over the bar.
- Pause for a moment at the top, then gradually lower yourself back to the starting position.
Tips
- When performing the muscle up, focus on completing the pull and press in one fluid motion. This will help generate enough momentum to get your body over the bar.
- Allow your hands to roll over the bar for a smooth transition from the pull-up to the press. This will better position your wrist, allowing you to lift your weight over the bar.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–4 | 1–3 (Explosive) |
Hanging Toes To Bar
The hanging toes to bar is a dynamic exercise that uses momentum to target the abs. The upper and lower rectus abdominis are the primary mover. The obliques, latissimus dorsi, iliopsoas, biceps brachii, wrist flexors, and wrist extensors are the secondary movers.
The exercise’s motion of bringing toes to the bar shortens the rectus abdominis and iliopsoas (hip flexor). The weight of our legs provides resistance, while the lift can produce significant muscle activation.
This makes it more effective than the hanging leg raise. Combined, they enable us to overload the rectus abdominis to promote muscle growth.
How To Do
- Standing directly below the chin-up bar, reach overhead and grab the bar with an overhand grip.
- Take a deep breath in and engage your core muscles.
- Exhale, and with your legs straight, forward until your toes touch the bar.
- Then, allow your legs to return to the starting position with control.
Tips
- Aim to maintain control for the duration of the set.
- If you are a beginner, focus on the correct technique. Consider performing it with a slight bend in the knee to reduce resistance.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–4 | 1–3 (Explosive) |
Tricep Dip
The tricep dips are one of the most effective exercises for increasing upper body muscle mass and strength. The triceps brachii is the primary mover. The deltoid, pectoralis major, rectus abdominis, wrist flexors, and wrist extensors are the secondary movers.
During the movement, our entire body weight is used to overload the triceps. This requires us to produce maximum force against an external resistance, which promotes an increase in strength.
How To Do
- Standing in front of the dip bars, step up onto each step.
- Grab a dip bar with each hand using an overhand grip.
- Push yourself up so your arms are straight, and remove your feet off the steps.
- Angle your torso forward slightly.
- Breathe in and activate your core muscles.
- Enable your elbows to bend and lower yourself until your upper arm is horizontal.
- Then, push yourself back up until your arms are straight.
Tips
- Avoid dropping into the dip, and ensure you are performing the lowering and pressing phase with control. The lowering (eccentric) phases of the movement promote greater strength gains, muscle mass, and nervous system adaptations. This makes it important for your training.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–4 | 1–3 (Explosive) |
Pistol Squat
The pistol squat requires single-leg strength, mobility, and balance. The primary movers are the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris. The gluteus maximus, gluteus medius, and gluteus minimus are the secondary movers.
During pistol squats, each leg must press our body weight independently, developing single-leg strength. The gluteus maximus assists in pushing us back up. The gluteus medius stabilizes the hips and ankles to ensure correct knee alignment.
How To Do
- Stand with one leg off the floor. Keep your arms by your side with your palms facing toward your body.
- Inhale and tense your core muscles.
- Simultaneously push back with your hips and gradually lift one leg and both arms forward.
- Lower your hips until your thighs are parallel to the floor.
- Then, push yourself up to the starting position and gradually lower your legs and arms to the starting position.
- Complete all the desired number of repetitions and then switch sides.
Tips
- Focus on simultaneously lifting your leg and arms as you lower your hips. This will provide a counterweight, improving balance.
- The single leg requires significant balance and strength. If you are a beginner, consider performing it on a box or step with your lifted leg on the side. This will make it easier to keep off the ground.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–4 | 1–3 (Explosive) |
L-Sit
The L-sit is a powerful exercise for increasing core strength. The primary muscles are the upper rectus abdominis and lower rectus abdominis. The secondary movers are the rectus femoris, iliopsoas, and triceps brachii.
During the L-sit, the hip flexors shorten to keep the legs straight. The rectus abdominis isometrically contracts, which means it contracts without changing length. This keeps the torso and spine rigid while holding the weight of our legs.
This overloads our primary and secondary muscles, increasing muscle endurance and mass while improving tendon health.
How To Do
- Sit on the floor with your legs straight.
- Place your palms flat on the floor by your side.
- Breathe in and tense your core muscles.
- Then exhale, curl your torso forward, and lift your hips and legs off the floor.
- Hold for the desired duration, then return your hips to the floor.
Tips
- If you struggle to perform the movement with straight legs, consider starting with your legs bent. This will decrease the resistance placed on the abdominals and hip flexors.
- Consider performing shorter holds with the correct technique and gradually build up to a longer duration.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 10–30 seconds |
| Hypertrophy | 3–4 | 10–30 seconds |
| Endurance Training | 3–4 | 30–60 seconds |
| Power Training | 3–4 | 10–20 seconds |
Handstand
The handstand is an upper-body exercise that is great for increasing strength and core stability. The primary movers are the deltoids and triceps brachii. The secondary movers are the pectoralis major, serratus anterior, trapezius, rectus abdominis, wrist flexors, and wrist extensors.
During the exercise, the anterior deltoid, trapezius, and serratus anterior engage to hold the handstand position. These muscles, along with the rectus abdominis, undergo an isometric contraction, creating a rigid torso.
How To Do
- Standing, bend forward at the hips and place your hands flat on the floor.
- Inhale and tense your core to increase torso rigidity.
- Breathe out, and with your legs, push off the floor and lift them directly over your body.
- Hold this position for the desired duration and then carefully lower them to the floor.
Tips
- Beginners should perform the handstand against a wall. This will provide additional support and allow you to build up stability.
- Consider performing a warm-up consisting of activation exercises before your first set. Exercises such as banded external rotations, rows, and planks can help activate muscles. This warms the muscle tissue, prepares the nervous system, improves performance, and reduces the occurrence of injury.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 10–30 seconds |
| Hypertrophy | 3–4 | 10–30 seconds |
| Endurance Training | 3–4 | 30–60 seconds |
| Power Training | 3–4 | 10–20 seconds |
Best Intermediate Calisthenics Workout Routine
Below is a list of ways you can program the above intermediate calisthenics exercises:
- Hypertrophy calisthenic routine: Select six to eight exercises and perform three to four sets of each exercise. Once they are completed, move on to the next exercise.
- Combine with strength workouts: Combine these exercises with other forms of training including strength and resistance training. Adding calisthenics to your normal training can increase stimulus and training volume, leading to greater muscle growth.
- Circuit-based: Select four to six exercises and perform them back-to-back for a set duration of a number of repetitions. Perform your desired number of rounds with a 60-second rest in between.
This is a hypertrophy calisthenics routine to be performed three to four times per week, for eight to twelve weeks. This is adequate time to consolidate your technique and progressively overload for excellent results.
Before you begin, we recommend performing a short warm-up consisting of light or dynamic stretching. This can be bodyweight squats, arm circles, arm swings, and a set of push-ups. During the program perform 3-4 sets of each exercise with a 30–45 second rest between sets.
Once you have completed your session, perform a cool-down consisting of light cardio and static stretching. Regular static stretching can increase flexibility and mobility, improving performance and daily function.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Pistol Squat | 3–4 sets | 8–10 reps | 30–45 seconds | |
| Handstand | 3–4 sets | 10–30 seconds | 30–45 seconds | |
| Muscle Up | 3–4 sets | 8–10 reps | 30–45 seconds | |
| Pull-Up | 3–4 sets | 8–12 reps | 30–45 seconds | |
| Tricep Dip | 3–4 sets | 8–12 reps | 30–45 seconds | |
| L-Sit | 3–4 sets | 10–30 seconds | 30–45 seconds | |
| Hanging Toes to Bar | 3–4 sets | 10–12 reps | 30–45 seconds |
How To Know If You Are At Intermediate Level For Calisthenics
One clear indicator is that you no longer find beginner calisthenics exercises such as push-ups, pull-ups, triceps dips, lunges, and squats challenging. This means you can perform these exercises with the correct technique for three to four sets without fatigue.
This can highlight that you may be intermediate and ready to continue overloading your body with more advanced movements.
However, there are no set indicators or one-size-fits-all approach. The best approach is to attempt the natural progression and gradually build proficiency. For example, the squat can be progressed to a single leg squat or a pull-up to a muscle-up.
How To Maximize Your Routine
Performing a calisthenic routine is great for increasing muscle mass, strength, and endurance. However, there are several things we can do to maximize results. Below, we discuss three ways to get the most out of your calisthenics intermediate workouts.
Increase Training Volume
Building muscle mass requires mechanical stress and muscle damage. This can be achieved by manipulating sets, repetitions, tempo, intensity, and training volume.
Calisthenics’ use of body weight can limit our ability to overload muscles for growth. Because of this, we must focus on volume and intensity for muscle hypertrophy.
Slowing the eccentric phase (lowering) combined with a faster concentric phase (lifting) may improve muscle growth while increasing intensity. Meanwhile, additional weekly sessions can increase training volume, promoting greater muscle growth.
Prioritize Protein Intake
Building muscle happens when muscle protein synthesis exceeds muscle protein breakdown. This can be achieved through resistance training and protein consumption, which leads to protein synthesis and reduces breakdown.
Prioritizing protein intake alongside the intermediate calisthenics workout ensures a net positive balance to build muscle. The recommended daily protein intake is approximately 1.4–2.0 grams per kilogram of body weight.
We recommend consuming 25–30 grams of protein in each meal to support muscle growth and repair. This can also help improve fullness and weight management, leading to a lean, muscular physique.
Rest Between Workouts
Enhancing muscle mass and strength requires adequate rest between sessions to repair damaged muscle tissue and restore energy levels.
Calisthenics utilitizes compound movements, which can place a considerable load on the body. While loading is reduced compared to free weights or machines, calisthenics exercises may be taken through a greater range of motion. This can place a healthy level of stress on muscles and joints that require adequate recovery.
Furthermore, the full body engagement and increased number of sets and repetitions may lead to greater fatigue. Repeated contractions against maximal loads can reduce glycogen, our muscles stored energy, by 25%–40%.
Because of this, a rest period of 24–72 hours is recommended between workouts. We recommend splitting your workouts into upper and lower or push and pull. This will allow you to train on back-to-back days while still recovering.
Conclusion
Calisthenics is a powerful way to increase muscle mass, strength, and function. It consists of compound movements that provide considerable resistance, making for incredible workouts.
However, we must progressively overload each session by increasing sets, repetitions, and intensity for continued growth.
The intermediate calisthenics workout is a great way to ensure we are challenging ourselves each session. It builds on our calisthenics workout plan for beginners, providing a natural progression in your bodyweight training. Combine this with adequate protein and rest, and you will be well on your way to achieving amazing results.
Frequently Asked Questions
You can tell you are ready for intermediate calisthenics if basic exercises are no longer challenging. For example, if you can perform four sets of push-ups, pull-ups, and dips without fatigue, then it’s time to progress.
Key exercises for an intermediate routine include pistol squats, muscle-ups, and handstands. These exercises are a natural progression from the squat and pull-up.
You should train calisthenics three to four times per week at an intermediate level. This will help you to continue your progress while allowing for adequate time for recovery.
You can progress your calisthenics by increasing sets, repetitions, and intensity while reducing rest between sets. This will promote muscle growth and endurance. You must also try more difficult exercises to challenge yourself beyond basic movements.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/.
- Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.949021.
- SCHOENFELD, B.J., CONTRERAS, B., KRIEGER, J., GRGIC, J., DELCASTILLO, K., BELLIARD, R. and ALTO, A. (2018). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine & Science in Sports & Exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
- Erbil Murat Aydın, Burak Gündoğan and Erkan Demirkan (2023). Farklı Tekniklerle Uygulanan Bara Ayak Çekiş Hareketi Sırasında Kas Aktivasyonunun Karşılaştırılması. CBÜ Beden Eğitimi ve Spor Bilimleri Dergisi, [online] 18(1), pp.242–249. doi:https://doi.org/10.33459/cbubesbd.1227537.
- Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
- Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
- Stéphanie Hody, Jean-Louis Croisier, Bury, T., Rogister, B. and Leprince, P. (2019). Eccentric Muscle Contractions: Risks and Benefits. Frontiers in Physiology, [online] 10. doi:https://doi.org/10.3389/fphys.2019.00536.
- Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
- Balázs Sebesi, Ádám Fésüs, Varga, M., Tamás Atlasz, Vadász, K., Mayer, P., Vass, L., Balázs Meszler, Bence Balázs and Márk Váczi (2021). The Indirect Role of Gluteus Medius Muscle in Knee Joint Stability during Unilateral Vertical Jump and Landing on Unstable Surface in Young Trained Males. Applied Sciences, [online] 11(16), pp.7421–7421. doi:https://doi.org/10.3390/app11167421.
- Oranchuk, D.J., Storey, A.G., Nelson, A.R. and Cronin, J.B. (2019). Isometric training and long‐term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian Journal of Medicine & Science in Sports, [online] 29(4), pp.484–503. doi:https://doi.org/10.1111/sms.13375.
- Kochanowicz, A., Bartłomiej Niespodziński, Marina, M., Mieszkowski, J., Biskup, L. and Kochanowicz, K. (2018). Relationship between postural control and muscle activity during a handstand in young and adult gymnasts. Human Movement Science, [online] 58, pp.195–204. doi:https://doi.org/10.1016/j.humov.2018.02.007.
- Afonso, J., Brito, J., Abade, E., Gonçalo Rendeiro-Pinho, Baptista, I., Figueiredo, P. and Nakamura, F.Y. (2023). Revisiting the ‘Whys’ and ‘Hows’ of the Warm-Up: Are We Asking the Right Questions?. Sports Medicine, [online] 54(1), pp.23–30. doi:https://doi.org/10.1007/s40279-023-01908-y.
- Bryant, J., Cooper, D.J., Peters, D.M. and Cook, M.D. (2023). The Effects of Static Stretching Intensity on Range of Motion and Strength: A Systematic Review. Journal of Functional Morphology and Kinesiology, [online] 8(2), pp.37–37. doi:https://doi.org/10.3390/jfmk8020037.
- Krzysztofik, M., Wilk, M., Grzegorz Wojdała and Artur Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:https://doi.org/10.3390/ijerph16244897.
- Wilk, M., Zajac, A. and Tufano, J.J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports Medicine, [online] 51(8), pp.1629–1650. doi:https://doi.org/10.1007/s40279-021-01465-2.
- Antonio, J., Ellerbroek, A., Silver, T., Orris, S., Scheiner, M., Gonzalez, A. and Peacock, C.A. (2015). A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation. Journal of the International Society of Sports Nutrition, [online] 12(1). doi:https://doi.org/10.1186/s12970-015-0100-0.
- Leidy, H.J., Clifton, P.M., Astrup, A., Wycherley, T.P., Westerterp-Plantenga, M.S., Luscombe-Marsh, N.D., Woods, S.C. and Mattes, R.D. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, [online] 101(6), pp.1320S1329S. doi:https://doi.org/10.3945/ajcn.114.084038.
- Murray, B. and Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, [online] 76(4), pp.243–259. doi:https://doi.org/10.1093/nutrit/nuy001.
- Yang, Y., Bay, P.B., Wang, Y.R., Huang, J., Hilary and Goh, J. (2018). Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. Frontiers in Physiology, [online] 9. doi:https://doi.org/10.3389/fphys.2018.00725.
About the Author
Ben Dillon, BHSc, PT Musculoskeletal Therapist & Personal Trainer
0 Comments