Bodyweight Workout Plan For Intermediate

For example here is a sample routine for somebody who has conquered the beginner bodyweight workout but can t do the full routine above.

Bodyweight workout plan for intermediate. This plan delivers amazing results in terms of fat loss conditioning and muscle development but it is not for the faint of heart. So realize beforehand that it s going to be challenging. So you get a full body workout every time you train. Each workout is comprised of upper body lower body core and whole body exercises.

Six weeks is enough time to get lean about 10 12 body fat if you re about 10 to 15 pounds over what you were. Day four is a cardiovascular training day. For those occasions we ve got you covered with a 6 week long 5 day workout routine. For compound movements the intermediate trainee should aim to get 25 35 total repetitions per muscle group.

The only issue with calisthenics is that you can t simply add weight to every exercise pull ups and dips are great weighted not much else you have to change up the exercises to keep it challenging. Before we get into the nitty gritty of the plan here s a quick disclaimer. Calisthenics workout routine for intermediates a unique aspect of calisthenics training is the skills work you can learn to increase strength muscle mobility flexibility and body coordination. Let s start with intermediate skills the set you can work on after getting a good baseline of strength and mobility.

Sunday plan shop and. A good workout is addicting and you want to keep building. So you ve mastered the basics of calisthenics and you re ready for something a little more intense. On this page i ll present a 3 day 5x5 full body workout routine for intermediate and advanced weight lifters.

The best intermediate routine will involve a mixture of both full body workouts and splits to focus on a couple favorite or lagging parts. Three days are strength focused using your own bodyweight to workout intervals and circuits. You might also schedule a weekend bodyweight workout with a friend. However you are free to structure your training days to accommodate you schedule.

Ideally this will take place on monday wednesday friday and saturday. 3 assisted pull ups or 6 inverted bodyweight rows overhand grip on table 8 dips or 10 decline push ups if these are too tough. In this week s tt 7 day fat burning coaching call i m giving you 3 intermediate bodyweight workouts.