For men / Intermediate
Men’s Intermediate Plan
Bring more variety into your bodyweight training. Preview every day and choose a short or extended sequence.
Your 30-day overview
Day numbers show the sequence. Add rest days as needed.
Training session
10 / 20 movements
Day 2Training session
10 / 20 movements
Day 3Squat & Rope
10 / 20 movements
Day 4Brace & Drive
10 / 20 movements
Day 5Superman Set
10 / 20 movements
Day 6Frog & Press
10 / 20 movements
Day 7Shake It Out
10 / 20 movements
Day 8Burpee & Climb
10 / 20 movements
Day 9Hand-Release Debut
10 / 20 movements
Day 10Squat Jumps
10 / 20 movements
Day 11Walkout Core
10 / 20 movements
Day 12Reach & Lift
10 / 20 movements
Day 13Frog Jump Day
10 / 20 movements
Day 14Easy Steps
10 / 20 movements
Day 15Halfway Push-Up
10 / 20 movements
Day 16Archer Debut
10 / 20 movements
Day 17Walkout & Jumps
10 / 20 movements
Day 18Pistol Core
10 / 20 movements
Day 19Bulgarian Pull
10 / 20 movements
Day 20Archer Cardio
10 / 20 movements
Day 21Easy Flow
10 / 20 movements
Day 22Split & Press
10 / 20 movements
Day 23Archer Ladder
10 / 20 movements
Day 24Side Lunge Jumps
10 / 20 movements
Day 25Core Finale
10 / 20 movements
Day 26Back Finale
10 / 20 movements
Day 27Archer Sprint
10 / 20 movements
Day 28Easy Landing
10 / 20 movements
Day 29Final Rehearsal
10 / 20 movements
Day 30Graduation Day
10 / 20 movements
Two ways to follow each day
Short keeps the core sequence. Extended adds movements inside the warm-up, main work and cool-down. Open a day to compare both versions and view its demonstrations.