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Road To Calisthenics
Written by: Nampun M.
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Disclaimer

The programs you are about to experience are all personally written by me, Nampun. My
intention here is to give back of what I know would be beneficial to some of my
supporters. Everything is based on my personal experience so keep in mind that the
following method will lead to a results that can vary to each individual.

Copyright © Nampun 2018. All rights reserved worldwide.

Bear in mind, this is not a complete program. The program is designed to give you an
idea and help you to be able to structure your own program by yourself through learning
from many different approach/structures; order of an exercises etc. I am going to guide
you through each point of how you can build your own program from scratch and how
you can adjust the plan according to your level as you progress in the future. The
program is divided into 3 parts including beginner and intermediate routine for each part.

Part 1 - Calisthenics
Part 2 - Weighted-Cali
Part 3 - Weights x Cali
*These are not necessarily need to be follow in order.

Bio

Real quick, My name is Nampun! though I usually go by Pun. I was born and raised in
Bangkok, Thailand.

I was involve in sports for as long as I can remember. First, I started with playing soccer
as a 4 year old kid. Since then I kept training and hoping one day I would play in the
professional league.. did not happened obviously. Along side with soccer I was doing
weight lifting in purpose to improve my soccer ability.

Around my last year of high school in 2015 I discovered barstarzz, which got me into
calisthenics. I started with 10 and worked my way up to 100 pull ups a day. I was doing it
on and off, switching back and fourth between weights and bodyweight. I enjoy going to
the gym a lot that even sometimes I would skip my soccer practice. Though I still had no
clue, goal, or anything I would take from what I was doing. However, I got stronger and
much more functional at the same time without realising. I became addicted and I knew
that deep down, I wanted to take it to the next level.
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By the time I was pursuing my dream of wanting to become a soccer player, I was
turning 19 and I felt something is not right. Everyday after my soccer practice I had an
anticipation of wanting to go to the gym very badly, regardless of how I feel after the
practice. At one point, I had a conversation with my parents, they were shook when I
said I want to stop at that point. I indeed understand how much I disappointed them but
they ended up giving me a chance to get my shit together again.

In February 2018 I posted my first ever fitness related video. The number of people I
could reach with that video was unexpected. I began making more videos and came to a
conclusion that THIS is what I want to actually do for the rest of my life. And that
changed my parents perspective on me.. well, just a little..
The story goes on and is getting tedious so I am going to end it here :) Now let’s jump
into the program!
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Calisthenics Program

Since I already bored you guys with my story, I am going to make it quick and easy for
you guys to understand how things works here. In this program we will focus mainly on
Bodyweight training. There are Beginner and Intermediate level for you to choose. For
beginner you will be training 3-4 days a week focusing primarily on high intensity/
volume. For Intermediate level you will be training 4-5 days a week and the goal is to
build your strength towards different skills.

Beginner
First of all, one the most important part of the workout.. warm up! Without a proper warm
up, not only you won’t be able to perform your best and make the most out of your
intense workout, you will also risk injury! Here’s a link that will take you to the video
demonstrating how I personally warm up. https://www.instagram.com/p/BsT5F3In4NA/?
utm_source=ig_web_button_share_sheet

Routine Structure
As mentioned above, you will be training 3-4 days a week. The reason you should be
training only 3-4 days as a beginner is because your body is not used to the workout..
yet! Rest day will ensure that you get an optimum recovery; to let your body repair itself
and become stronger. Once you are more comfortable with the routine, now it’s time for
you to increase the intensity, either by doing more reps/sets or even add weights to the
exercise. However, since we will be starting off with pure bodyweight (Part 1 -
Calisthenics), the only thing you have to have is the right mindset and your body.

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Core +
Upper Body Lower Body Rest Upper Body Rest Rest
[HIIT]
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Example Routine: Beginner Part1

Monday: Upper Body

Exercise Sets Reps Rest

Pull up [Chin up] 3 8-12 60-120s

P-bar Dips 3 10-15 60-120s

Pike Push Ups 3 6-8 60-90s

Handstand Holds [Against the Wall] 2 MAX hold 60-90s

A1: Inverted Rows

3 15-20 60s
A2: Push Ups
*[ ] = not necessary. A1&A2 = Superset. Ps. if you can’t do the exercise, you can use resistance
band to make an exercise easier.

Tuesday: Lower Body

Exercise Sets Reps Rest

[Assisted] Pistol Squats 3 3-5 60-120s

Alternating Jumping Lunges 3 10 each 60-90s

A1: Air Squats 15-20

3 60s
A2: Bodyweight Calf Raises 20s
B1: Plyo Step up 10 each
3 60-90s
B2: Glute Bridge Holds 20s

Wall Sit 3-5 20s 30s

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Wednesday: Rest
*On this day, make sure you perform some kind of active recovery to help speed up the
recovery. This could be as simple as walking, swimming, or you might consider doing
Yoga which is really beneficial in terms of mobility and increasing blood flow. Talking
about blood flow, getting a massage or foam rolls is very favourable to your body. By
doing so will improve your blood circulation and it gives an extra boost the aid recovery
and muscle pain by delivering nutrients such as amino acids to your muscles to repair
themselves. So now you know.. get off your couch and be active!

Thursday: Upper Body

Exercise Sets Reps Rest

[Negative] Muscle Ups 5 3-5 60-120s

A1: Tuck Front Lever Holds 5-8s

3 60-90s
A2: Pike Push Ups MAX

Planche Lean 3 MAX 45-60s

B1: Pull Ups

AMAYN 50 each ALAP
B2: Straight Bar Dips
*[ ] = not necessary. A1&A2 = Superset. AMAYN = As many as you need. ALAP = As little as
possible. MAX rep = keep going until you hit failure (stop when your form starts to break, there is
no reason doing more reps with poor form)

When talking about the fundamental calisthenics exercises, you can’t go wrong with pull
ups, dips, and push ups as they are the most staple basics in the game. Regardless of
how advanced you are, these exercises will keep challenging you and get you stronger if
utilised correctly.
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Friday: Core + HIIT

Exercise Sets Reps Rest

Hollow Body Holds 3 15-30s 45s

Feet Elevated Side Planks Crunches 3 10-15 45s

Superman Holds 3 15-30s 45s

A1: Hanging Knee Raises 10-12

A2: Russian Twists 3 15-20 60-120s
A3: Planks 20-30s

B1: Clap Push Up to Box Jumps 5

B2: Squat Jumps 10
B3: Wall Sit 4-5 30s 120-180s
B4: Alternating Jumping Lunges 20
B5: Mountain Climber 20
*When doing any core exercises make sure you execute it correctly, do not rush through the
reps, keep everything tight (especially your glute) because every reps count!

Saturday & Sunday: Rest

Again, don’t just “rest” by laying on the couch doing nothing. Go out and be ACTIVE!!

Summary:
Overall, just to remind you that the routine is not structured. The exercises can be adjust
according to your level. For instance, if the tuck front lever is too easy for you, move on
to the next progression! Also, since everyone has a different fitness background, some
of you might be able to do more pull up or push up than others, don’t worry.. everyone
starts somewhere!
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Example Routine: Intermediate Part 1

As we progressed to Intermediate level, we will start introducing more exercises that will
help you build strength towards a specific skills such as Front lever, Handstand, and
Planche etc. while still keeping a balance between strength and hypertrophy. As shown
below, we have one day dedicated to each push and pull, on these days you will be
focusing more on strength-hypertrophy training where as on Friday we will be focusing
more on hypertrophy-strength.

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Lower +
Push Pull Leg Rest Upper Body Rest
Core

Monday: Push

Exercise Sets Reps Rest

Planche Progression 4 8-10s 3-5mins

Handstand Push Ups Progression 4 MAX 60-120s

A1: Pike Push Ups 10-12

A2: Planche Lean 15-20s
4 2-3mins
A3: Plank Walkouts 10
A4: [Assisted] Handstand holds 15-20s
*[ ] = not necessary. A1&A2 = Superset. Progression: current progression you are working on
(tuck, straddle planche etc.) or a pike push ups, free standing handstand push ups. MAX rep =
keep going until you hit failure (or stop when your form starts to break, there is no reason doing
more reps with poor form as it will lead to a bad habits)
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Tuesday: Pull

Exercise Sets Reps Rest

Front Lever Progression 3 8-10s 3-5mins

Ice-cream Makers 3 3-5 60-120s

Front Lever Rows (Pull Ups) 3 3-5 60-120s

Clap Pull Ups or Explosive Pull Ups 2 6-8 60-120s

L-sit Pull Ups 3 6-8 60-120s

*Progression: current progression you are working on (tuck, straddle front lever etc.). Rep range
may be differ depending on each individual, the goal here is not to burn yourself out. If you feel
like you are burning off fast, I suggest reduce the intensity by either regression or decrease rep
range in order to complete the set.

Wednesday: Leg

Exercise Sets Reps Rest

Pistol Squats 6-10 each

Unilateral Glute-bridge Holds 30s each
Unilateral Box Jumps 8-10 each
Pulse Lunges 5 15 each 2-3mins
Half Burpee 10
Squat Jumps 15
Wall-sits 30s

*Here we are doing giant sets with a combination of strength, hypertrophy, and explosiveness.
On top of that, this type of training will help improve your cardiovascular system as well as
burning off tons of calories. In between each exercises you have 10-15s rest MAX.. enjoy!
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Thursday: Rest
*Remember to get yourself ready for the next workout!

Friday: Upper Body

Exercise Sets Reps Rest

A1: Front Lever Pulls to Ice-cream Makers 3

3 60-90s
A2: Planche Push Up Progression 3-6
B1: Negative Front Lever 3-5
3 60-90s
B2: Planche Progression 6-8s
C1: Muscle Ups
3 5-8 60-90s
C2: [Assisted] Handstand Push Ups
D1: (PG or SG) Head Bangers
3 10-15 60-90s
D2: Explosive Push Ups
E1: Unilateral Inverted Rows
AMAYN 50 -
E2: Bodyweight Skull Crushers
*Progression: current progression you are working on (tuck, straddle etc.). *[ ] = not necessary.
A1&A2 = Superset. AMAYN = As many as you need.
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Saturday: Lower Body + Core

Exercise Sets Reps Rest

Toes Elevated Squats AMAYN 50 -

Heels Elevated Squats AMAYN 50 -

A1: Pistol Squats 3-5

A2: Unilateral Box Jumps 6-8
3-4 60-180s
A3: Pulse Lunges 12-15
A4: Squat Jumps 15-20

A1: Dragon Flag Progression 4-6

A2: Hanging Leg Raises 6-8
3 120-180s
A3: Russian Twists 30
A4: Planks 30s

*(For Leg) This is one of many training methods called “pre-exhaust”. Implement this type of
training when you are looking to spice things up. Start by performing isolation exercises first
instead of compound exercises to exhaust the muscle. However, in calisthenics we cannot really
isolate each muscle group like weight training, so alternately, we are going to perform the
exercises in a reverse order from easier exercises to a more difficult one. For the first two
exercises, try your best to finish them in one go or perform them with minimal rest!

Sunday: Rest

Summary:
To sum up the first part of the training structure, it is recommended for anyone who
wants to get into working out but doesn't have an access to the gym. Calisthenics is one
of the best way to gain strength and size when you are new to exercising as a newbie
hence you can expect to see a significant results in your first year of training.. together
with the right diet of course.

Moving on to the next part of training!

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Weighted-Cali Program

Now for those looking to step up your cali game, welcome to the weighted club! This
program will primarily focus on strength-hypertrophy using weights. Again, I’m going to
provide an example routine for both beginner (with at least 3 months of training
experience) and intermediate level. For training frequency for beginner, we are going to
aim for at least 3 times a week to be able to train at your maximum strength as well as
allowing your body to recover from all the stresses you get from doing heavy weights.
However, the disadvantage about this type of training is that you will not get to do much
of skills work in order to make sure that you are recovering properly and are ready to hit
your next workout. Though you could still work on your handstand and a few other skills
on your off day, I suggest you keep the volume and intensity as low as possible. I
understand it sucks but you can’t have it all so know what you want to achieve first,
prioritise your goal and remember to take one step at a time! For Intermediate level, we
will not only focus on only strength but also hypertrophy; 5 time a week. Ps. this program
is recommended for those who have access to the gym and a trainer partner (for
example help you adding weights on your back etcs.) especially if you don’t own a
weight vest.. but trust me, it’s worth the progress!

Example Routine: Beginner Part 2

As some you might have heard about 5x5 training method in weight lifting before, I won’t
go deep into detail about it but basically what the training provide is STRENGTH! Just to
keep the training fun and interesting, you could also do something similar to 5x5 by
adjusting sets and reps (8x3, 10x1 etc.). This style of training is easy to follow and
measure the progress, on top of that, you get all the hype sensation (well, for me at
least!) when adding weights into the routine.

*Cardio is optional but I recommend limiting them as they might hinder you recovering capacity
and affect your training.

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Full Body Rest Full Body Rest Full Body Core Rest
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Monday: Full Body

Exercise Sets Reps Rest

Weighted Pull Ups 5 5 3-5min

Weighted Dips 5 5 3-5min

Squats 5 5 3-5min
**It is important to track your progress by taking notes on what you did (how much weight) on
that day because we are going to increase the weight every workout by at least 1.25-2.5kg!

Tuesday: Rest [Skills work]

*Even if you feel like working out on this day, you must take a rest and let your CNS
(central nervous system) recover. If you are someone who can’t go a day without a
workout (like me!), playing around with some handstands or your preferred skills but DO
NOT over do it.

Wednesday: Full Body

Exercise Sets Reps Rest

Weighted Pull Ups 5 5 3-5min

Weighted Handstand Push Ups 5 5 3-5min

Squats 5 5 3-5min
*For Handstand push ups, it is quite difficult if you have no weight vest. As a substitute, you
could also use ankle weight but if you still don’t have one, here’s a few options for you: using
weight belts (the only problem is that it is annoying when you try to get into handstand positions)
or grab a medicine ball and keep it in between your legs. There aren’t many options for this so
incase you really can’t afford any of the equipments mentioned, alternately, you could perform a
deficit handstand push ups (for a greater range of motion).
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Thursday: Rest [Skills work]

Friday: Full Body

Exercise Sets Reps Rest

Weighted Pull Ups 5 5 3-5min

Weighted Dips 5 5 3-5min

Squats 5 5 3-5min
*On this day you should be doing at least 1.25kg more than your previous workout. By the way,
do not go and add 5kg every workout even if you feel like it is too easy because your body would
not be able to adapt to the workload by adding too much weight too fast. Do not worry, things will
get a lot tougher from week 4-5!

Saturday: Core

Exercise Sets Reps Rest

Weighted Leg Raises 3 8 45-60s

Weighted Side Plank Crunches 3 12-15 45-60s

Supine Hollow Press 3 8 45-60s

Russian Twists 3 15-20 45-60s

Bodyweight Planks 3 MAX hold 30s

*In the routine you will also be doing most of the core exercises with weight. Not only using
weight helps increase your strength but it also improve your abdominal size! (pairing with a right
nutrition approach of course; caloric surplus). At the end of the workout you have bodyweight
planks, which will help you create enough volume to compensate for the strength part you train
with weights!
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Sunday: Rest

Summary:
As you can see how easy it is to follow the program.. at first. Yes, the longer you follow
this program, the harder it becomes as you have to lift heavier than you did last workout
and soon you will hit plateau. I suggest follow the program for no more than 8-12 weeks
and switch up the routine.

Example Routine: Intermediate Part 2

Not much different from Beginner level, the concept remain the same.. lifting heavy at
lower rep range, yet the volume is higher. Once you get stronger and used to doing
weighted calisthenics, you could slowly increase you training volume/intensity overtime.
In the phrase, we will also corporate some movements without using weight (as it is
difficult if you have no weight vest).

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Push Pull Leg Push Pull Leg + Core Rest

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Monday: Push

Exercise Sets Reps Rest

Weighted Dips 4 5/3/3/1 120s

A1: Weighted Planche Lean 10-15s

3 90s
A2: Weighted Diamond Push ups 10-12
B1: Weighted Handstand Push Ups 3-5
3 90s
B2: Free-standing Handstand Holds 10-12s
C1: Plate Straight Arm Front Raises 10-12
3 90s
C2: Straight Bar Dips AMRAP
*For weighted handstand push up, you will need an ankle weight but if not you can do the
regular handstand push up with higher reps.

Tuesday: Pull

Exercise Sets Reps Rest

Weighted Pull Ups 4 5/3/3/1 120s

A:1 Muscle Ups 3-5

3 90-120s
A2: Pull Ups 3-5
B1: Weighted Chin Ups 6-8
3 90-120s
B2: Chin Up ISO Holds 10s
C1: Front Lever Pulls 5-10
C2: Weighted Inverted Rows 3 AMRAP 120s
C3: Resistance Band Face Pulls 15-20
*For weighted pull up, grab dumbbell between your legs instead if you don’t have a
weight vest. ALSO, before jump right into your first weighted set of 5 reps.. make sure
you are warmed up and ready because weighted pull up is a really taxing exercise that
could cause injury without a proper warm up. A typical warm up could look something
like: getting the heart rate up > mobility > specific warm up; 1-3 sets of 1-5 reps of
bodyweight pull up. The last tri-sets you can have at least 10-20s rest between each
exercises though try jump right into it as quick as you can. Ps. this set is build for
endurance so you don’t have to do your hardest progress like full front lever.
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Wednesday: Leg

Exercise Sets Reps Rest

Weighted Pistol Squats 4 5 60-90s

A1: Dumbbell Sumo Squats 5

3 60s
A2: Box Jumps 5
B1: Reverse Lunges 12
3 60s
B2: Alternating Jumping Lunges 12
C1: Dumbbell/Kettlebell Front Squats 10
3 60s
C2: Heels Elevated Wall Sits 30s
D1: Kettlebell Swings 12-15
3 60s
D2: Squat Jumps 12-15
*This type of workout is one of my favourite to train legs. By combining bodyweight/plyo
with weighted movement, it forces you to use both Type I (slow twitch) and Type-2 (fast
twitch). However, the use of fast twitch muscle is more than slow twitch muscle in this
routine as fast twitch tend to have higher rep ranges from anywhere between 15-30
repetition.

Thursday: Push

Exercise Sets Reps Rest

A1: Weighted Dips 5

5 60s
A2: Clap Push Ups 5
B1: Weighted Planche Lean MAX
B2: Handstands Push Ups 5 5-10 90-120s
B3: Weighted Push Ups (Close/Wide) 10-15

Straight Bar Dips AMAYN 50 ALAP

*AMAYN = As many as you need. ALAP = As little as possible. If you have no weight vest for
weighted planche lean for example, grab a partner to push you down or put weights on your
back.
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Friday: Pull

Exercise Sets Reps Rest

Weighted Muscle Ups 4 MAX 90-120s

A1: Weighted Archer Pull Ups 4-6

3 90-120s
A2: Headbangers 10-12

Weighted Chin Ups (Close/Wide) 3 5/8/10 60-90s

Ice cream makers 3 4-6 60-90s

B1: Front Lever Pull Ups 4-6

B2: Dumbbell/TRX Reverse Flys 3 10-12 90-120s
B3: Bodyweight Curls MAX
*When doing weighted muscle ups or weighted archer pull up, it is fine to lower the weight down
as the set goes on because you will get fatigue quickly than the normal bodyweight movement.
The weight can be as light as 2.5kg.
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Saturday: Leg + Core

Exercise Sets Reps Rest

A1: Front Squats 8

3 60-90s
A2: Knee Jumps 5
B1: Back Squats 10
3 60-90s
B2: Single Leg Box Jumps 5
C1: Dumbbell Step Ups 10
C2: Alternating Jumping Lunges 3 10 90-120s
C3: Reverse Hyperextensions 10
Gym
Bodyweight Walking Lunges 2 60s
Length

Weighted Wall Sits 1 MAX -

Hanging L-sits MAX

Side Planks 60s each
V-Up 10
Dead Bug 1 10 -
Side Lifts 20
Hollow Rocks 15-20
Russian Twists 30

Sunday: Rest
*Be sure to get well rested as we destroy our body and tear down all the muscle fibers. You only
have one rest day, make the most out of it. I recommend doing some mobility/stretch or get a
massage. I personally never stay home on rest day (only if I really I’m really exhausted but
usually that’s not the case if I didn’t overtrain)

If you feel completely drain out after a rest day, lower down the volume/intensity in the workout
and slowly add volume (can be sets or reps) overtime as you get used to the workload.

Summary:
This has been my go-to workout structure for over the past year.. not only my strength
and explosiveness improved a lot but I get to work on my skills as well. I really really
recommend this for those looking for something new and I hope you guys enjoy it! Again,
I said it in the previous section but just a reminder, this is just what I this in the past, it
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worked for me BUT doesn’t mean I would also work for you. As there is no one size fits
all, take this as a guidance and adjust the workout as you wish!

Weights x Cali Program

Alright.. some of you may already hate hearing the word “weights” especially if you are a
calisthenic athlete, though I am going to explain why you should implement weights into
your training based on my personal experience. So what’s the point of utilising weights
when the goal is to become the best bodyweight athlete ever? How do you gain the
benefits from both world? Well, what I’m about to share with you is going to change your
perspective on how you view the “weights”.

First of all, if you want to become an all-around athlete, you have to train like nobody
else train. What I mean by that is you should never limit yourself to just a bodyweight
training. I strongly agree that bodyweight training will definitely get you jacked and
strong, yet it seems to me that most of the calisthenic athletes are not as defined and
sculpted as when compare to the cross-fitters or bodybuilders for example. Secondly, by
using weights, it allows you to isolate any muscle group you are trying to improve better
than doing bodyweight exercise because a lot of bodyweight movements are mostly
multi-joints/compound exercises. Even if there are some exercises like bodyweight curl
and bodyweight skull crusher that target mainly your arm (biceps and triceps), they
aren’t going to be effective as you progress to a more advance level due to the intensity
(how hard the exercise is). The only way left to continue to progress is by adding more
volume (sets and reps) but eventually you are going to hit plateau (as you probably
wouldn’t be doing 1000+ reps). On the flip side, weight training gives you leverage to do
so by increase the weight. Lastly, the pump is ridiculous when you combining them
together.. very important >:)

Regarding training structure, both beginner and intermediate will have the same
schedule. The different will be the exercises which for beginner will focus more on basic
advance fundamental like muscle ups and handstand while the exercises are more
complex for intermediate; blanche, front lever etc.
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Example Routine: Beginner Part 3

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Upper Lower Upper Lower Upper Lower Rest

*Core routine is included at the end of every Upper day.

Monday: Upper

Exercise Sets Reps Rest

A1: Bench Press 6

3 60s
A2: Plyo Pull Ups 6
B1: Dumbbell Shoulder Press 8-10
3 60s
B2: Wall Assisted Handstand Holds 10s
C1: Single Arm Dumbbell Rows 10-12
3 60-90s
C2: Plyo Push Ups 10-12
D1: Planche Lean MAX
3 45s
D2: Reverse Flys 12-15

Leg Raises 3 MAX 45-60s

*You want to start off with the weight and proceed into a superset with bodyweight exercise right
away. By doing superset will ensure that you get both fast (type II) twitch and slow (type I) twitch
muscle fibers fire up throughout the training session. Ps. the volume is not as high because we
only have one day rest before the next session.
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Tuesday: Lower

Exercise Sets Reps Rest

Back Squats 3 5 60s

Front Squats 3 5 60s

Kettlebell Swings 10
Squat Jumps 5
Kettlebell Swings 10
4-5 60-120s
Alternating Jumping Lunges 5
Kettlebell RDL’s 10
Burpee 5

Wednesday: Upper

Exercise Sets Reps Rest

A1: Weighted Dips 6

3 60s
A2: Plyo Push Ups 6
B1: Typewriter Pull Ups 4-6
3 60s
B2: Lateral Raises 10-12
C1: Cable Chest Flys 12
3 60s
C2: Planche Lean Push Ups MAX
D1: Front Lever Pulls 3-5
3 60-90s
D2: Face Pull 12-15
F1: Hollow Body Holds 10-20s
4 45-60s
F2: Planks 15-20s
*For the most part, one of the exercise within a superset would help increase in strength and one
would help increase endurance. Additionally, implementing superset will also give a boost in
hypertrophy as the muscle gets exhaust without getting too fatigue. The reason why we are not
going to failure is because we are trying to improve our calisthenic skills at the same time,
otherwise we aren’t going to be able to perform as many quality reps.
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Thursday: Lower

Exercise Sets Reps Rest

A1: Back Squats 5

4 60-120s
A2: Box Jumps 3
B1: Walking Lunges 12
4 60s
B2: Single Leg Box Jumps 10
C1: Swiss Ball Glute-Ham Raises 15
4 60s
C2: Weighted Wall Sits 30s

Friday: Upper

Exercise Sets Reps Rest

Skills Drill [Handstand, Planche,

30min - -
Front Lever etc.]
Hammer Curls to Shoulder Press
Plyo Pull Ups
Pike Push Ups 4-5 6-8 120s
Single Arm Dumbbell Rows
Dips
A1: Weighted Knee Raises 5
4-5 60s
A2: Knee Raises 10
*On this day you start off with skills work. Pick 2-4 exercises and drill them for at least 30
minutes. For example: Handstand and Front Lever, you can superset them to save time but do
not do them back to back because you will burn yourself out. Instead, have 3 minute rest after
the first element and 2 minute after the second one. This way you will have around 5-6 minute
rest for each element without wasting much time.
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Saturday: Lower

Exercise Sets Reps Rest

Front Squats 4 12/10/8/6 60s

B1: Dumbbell Step Ups 10

3 60s
B2: Dumbbell Single Leg RDL’s 10
Kettlebell HIIT:
Sumo Deadlift 7min 5
-
Kettlebell Swings AMRAP 5
Burpee 5

Sunday: Rest

Summary:
In this program, there are a lot of superset, high intensity work. Note that this type of
routine structure is not recommend for those who wants to progress fast with specific
skills such as planche and front lever. In other words, this type of training is for those
looking to gain mass while acquiring some calisthenics along the way. However, by
following this approach of training, you will be able to at least maintain the strength you
have gained in the past so don’t worry if you think you are going to halt.
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Example Routine: Intermediate Part 3

The different between a beginner part is that the exercises here are going to be more
advance, not only for calisthenics but also weight training. Since the workout is going to
be more intense with high volume, you are going to train push, pull, leg twice a week as
oppose to beginner where you train thrice a week. The reason being is that you will only
progress with what you can fully recover from. Recovery is key, start with the lowest
volume according to oneself because everyone is different. After a week, try increase a
volume little by little and you will find a sweet spot for you. This doesn’t mean you have
to increase the volume in order to progress, what you can also do is making the exercise
harder; either by adding/increasing the weight or move on to a more difficult progression.

Monday Tuesday Wedneday Thursday Friday Saturday Sunday

Core +
Upper Lower Upper Lower [Cardio] Rest
Mobility
*Cardio is optional

Monday: Upper

Exercise Sets Reps Rest

B1: Barbell Overhead Press 6-8

3 90s
B2: Free-standing Handstand Holds 10-12s
A1: Swiss Ball Single Arm DB Chest Press 5/3/3/3
4 90s
A2: Muscle Ups 3-5
C1: Front Lever Pulls 3-5
3 90s
C2: Dumbbell Straight Arm Front Raises 8-10
Clap Push Ups 10-12
Clap Pull Ups 10-12
3 120s
Planche Lean Push Ups 6-10
Supinated Grip Headbangers 6-10

*Starting off with heavy compound lift superset with balancing technique. There are
many ways you can improve your handstand such as doing a longer hold against the
wall to increase endurance. Fatiguing the shoulder muscle before getting into a
handstand is what I personally like to do. Not only it helps you increase shoulder
strength but it also challenges you to be able to hold a handstand when you get tired as
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well as challenging your mind, you have to be more focus than you normally are to try
keeping the straight line with shoulder open up, core engages and posterior pelvic tilt.
On to the next move which is single arm dumbbell chest press but you are going to lay
on a swiss ball instead of a bench. This will really challenge you core which will also
translate into calisthenics, especially the obliques that keep you stable or keep you from
falling. Right into strict form muscle up; no kipping or swinging, be as explosive as you
possible can so there is no need to do more than 3 reps if your form is sloppy. The goal
here is to execute the movement with quality over quantity. (IF you can’t do strict muscle
up, do explosive pull up as an alternative; like a normal pull up but you want to pull as
fast as you can). Ps. AGAIN, adjust the volume according to your preference.

Tuesday: Lower

Exercise Sets Reps Rest

A1: Weighted Box Jumps 3

5 60s
A2: Knee Jump to Box Jumps 3
B1: Banded Kettlebell Swings 8
4 60s
B2: Straight Leg Box Jumps 3
C1: Kettlebell Overhead Squats 10
3 60s
C2: Swiss Ball Glute-ham Raises 10
D1: Walking Lunges 12 each
3 60s
D2: Alternating Jumping Lunges 20 each

Wednesday: Core + Mobility

Exercise Sets Reps Rest

[Morning] 30-90min Foam Roll - - -

Dragon Flag 3-5

Weighted Side Plank Crunches 12-15
3-4 90-120s
Leg Raises 10-12
(Ankle) Weight Reverse Hyper Holds MAX

[Evening/Before Bed] Stretch

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*Most importantly, don’t forget the mobility work as it helps you aid recovery and decrease risks
of injury. I suggest at least 30 minute form roll in the morning or pre-workout and some light
static stretches in after the workout or before bed.

Thursday: Upper

Exercise Sets Reps Rest

A1: Barbell Bend Over Rows 10

3 60-90s
A2: Wall Assisted Handstand Push Ups 6-10
B1: Ice Cream Makers 4-8
3 60-90s
B2: Dumbbell Lateral Raises 15/12/10
C1: L-sit High Pull Ups 6-8
3 60s
C2: Reverse Flys 12-15
D1: Tuck Front Lever Pull Ups 10
3 60s
D2: Tuck Planche Push Ups 10
E1: 10-15kg Push Ups
1 MAX -
E2: Push Ups

2.5-10kg Pull Ups 1 MAX -

*As shown above, you can see that you can still be able to work on a certain skills like
handstand, blanche and front lever while hitting the gym in a traditional way. You can also
substitute these with a skills you want to work on, don’t limit yourself because there ISN’T one
way of how you should train but keep in mind the goal and what you want to achieve and
prioritise that thing.

*For pull ups.. even if you only get 1-3 reps with 2.5kg, that is fine. Don’t stress out, this is hard
with weights as you are already gassed. Though keep it at 1 set, don’t over do it. (It’s also ok to
go with bodyweight if you really can’t do any weighted pull up)
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Friday: Lower

Exercise Sets Reps Rest

A1: Barbell Front Squats 8

3 60-90s
A2: Single Leg Knee Jumps 2 each
B1: Back Squats 8
3 60-90s
B2: Knee Jump to Box Jumps 6
C1: DB Single Leg RDL’s 10 each
3 60s
C2: Kettlebell Swings 10
D1: Bulgarian Split Squats 10 each
3 60s
D2: DB Step Ups 10 each
E1: Flute-Bridge Holds
2 MAX 30s
E2: Wall-sits

Saturday: Cardio
*Optional

Sunday: Rest
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Summary:
Now you guys have learned that it doesn’t matter which approach you are taking, there are pros
and cons. You win some you lose some but think about the game, this is not a sprint.. it’s a
marathon. Even though I started taking calisthenics very seriously since mid of 2017 and made
some relatively good progress on the some advance elements, I have a really good base of push
and pull strength as I was doing a lot of push up/pull up long before. However, it doesn’t mean
you are going to progress as fast/slow as I am because everyone has different goals and so
different prioritise. I personally want to be able to do all of the advance moves and currently
chasing a lot of them hence the progress is very slow. But slow progress is better than no
progress..

If you are someone like me, you will need a lot of time, hard work and dedication. There are
going to be a lot of failure and frustration but I believe I would get there as long as I keep at it,
regardless of how long it takes.

For those looking to progress fast, pick as much as 2 skills to work on and you will unlock them
in no time.

Looking forward for you guys’s feedback!!

Also, stay tune for big things coming up this 2019 :)

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@thepunnam

nampunn