For menIntermediate
Men’s Intermediate Calisthenics Program
Bring more variety into your bodyweight training. Preview every day below and choose a short or an extended session.
- 30 training days
- 8–15 min a day
- Short & extended days
- For men
Your 30 days
Four phases, from warm-up to cool-down every day. Open a day to see its movements.
Phase 1 Days 1–7
- Day 1Training sessionShort 8 min, extended 15 min
- Day 2Training sessionShort 8 min, extended 15 min
- Day 3Squat & RopeShort 8 min, extended 15 min
- Day 4Brace & DriveShort 8 min, extended 15 min
- Day 5Superman SetShort 8 min, extended 15 min
- Day 6Frog & PressShort 8 min, extended 15 min
- Day 7Shake It OutShort 8 min, extended 15 min
Phase 2 Days 8–15
- Day 8Burpee & ClimbShort 8 min, extended 15 min
- Day 9Hand-Release DebutShort 8 min, extended 15 min
- Day 10Squat JumpsShort 8 min, extended 15 min
- Day 11Walkout CoreShort 8 min, extended 15 min
- Day 12Reach & LiftShort 8 min, extended 15 min
- Day 13Frog Jump DayShort 8 min, extended 15 min
- Day 14Easy StepsShort 8 min, extended 15 min
- Day 15Halfway Push-UpShort 8 min, extended 15 min
Phase 3 Days 16–23
- Day 16Archer DebutShort 8 min, extended 15 min
- Day 17Walkout & JumpsShort 8 min, extended 15 min
- Day 18Pistol CoreShort 8 min, extended 15 min
- Day 19Bulgarian PullShort 8 min, extended 15 min
- Day 20Archer CardioShort 8 min, extended 15 min
- Day 21Easy FlowShort 8 min, extended 15 min
- Day 22Split & PressShort 8 min, extended 15 min
- Day 23Archer LadderShort 8 min, extended 15 min
Phase 4 Days 24–30
- Day 24Side Lunge JumpsShort 8 min, extended 15 min
- Day 25Core FinaleShort 8 min, extended 15 min
- Day 26Back FinaleShort 8 min, extended 15 min
- Day 27Archer SprintShort 8 min, extended 15 min
- Day 28Easy LandingShort 8 min, extended 15 min
- Day 29Final RehearsalShort 8 min, extended 15 min
- Day 30Graduation DayShort 8 min, extended 15 min
Follow this plan in the app
The app keeps your place in the plan, plays each day as a follow-along video and shows the workouts you have done.
Other men’s levels
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day
30 days8–15 min a day