Q: I am an intermediate lifter and want to incorporate more calisthenics into my training. Is there a program I need to follow?

A: Hell yeah there is! It is possible to begin with easier bodyweight moves then progress to harder variations thereof each day. This one-month program is adapted from our bodyweight bible >Get Strong. It is sure to stack on both strength and size any place you choose to perform it in.

 

Your More Muscle Moves

 

Feet elevated push-up

  1. A) Get in a push-up position with your feet on a bench.
  2. B) Bend your arms and shoulders to lower your chest toward the floor. Pause briefly, then press back to the top, keeping your hips even the whole time.

 

Pull-up

  1. A) Hang from a pull-up bar with an overhand grip.
  2. B) Pull yourself up until your chin clears the bar without using momentum. Lower back to the bottom position while maintaining straight legs.

 

Hanging leg raise

  1. A) Hang from a pull-up bar with an overhand grip.
  2. B) Lift your legs up, tilting your pelvis forward, until your legs are parallel to the ground. Lower back to the bottom position while maintaining straight legs.

 

Wall handstand

  1. A) Straighten your arms and place your hands on the floor approximately 6-8 inches away from a wall.
  2. B) Kick your legs into the air until your heels come to rest against the wall. Hold this position for time, then gently come down.

 

Squat

  1. A) Stand with your feet approximately shoulder width apart.
  2. B) Bend your hips, knees and ankles and lower yourself until your hamstrings touch your calves. Pause briefly then stand back into the top position, keeping your heels flat the entire time.

 

Split squat

  1. A) Stand with your feet approximately shoulder width apart, then take a big step forward with one leg.
  2. B) Keep your torso upright and bend both knees to about 90 degrees, lowering yourself down. Your front heel remains flat while your rear heel comes up. Pause briefly then stand back into the top position. Complete your set and then repeat on the opposite side.

 

Step-up

  1. A) Stand up and place one foot on a bench.
  2. B) Step up onto the bench, driving with your heel. Pause briefly then lower back to the ground. Complete your set and then repeat on the opposite side.

 

Drinking bird

  1. A) Stand on one foot with your opposite leg hovering behind you.
  2. B) bend forward at your hips, maintaining a straight line from the heel of your extended leg to the back of your head. Pause briefly then return to the start position. Complete your set and then repeat on the opposite side.

 

Your Month Long Routine

 

Week 1: Days 1 & 3

Feet elevated push-up 4 sets x 10 reps

Pull-up 3 sets x 5 reps

Hanging leg raise 3 sets x 5 reps

Wall handstand 2 sets x 30 seconds

 

Week 1: Days 2 & 4

Squat 3 sets x 15 reps

Split squat 2 sets x 5 reps per leg

Step-up 2 sets x 5 reps per leg

Drinking bird 2 sets x 10 reps per leg

 

 

Week 2: Days 1 & 3

Feet elevated push-up 4 sets x 12 reps

Pull-up 3 sets x 6 reps

Hanging straight leg raise 3 sets x 6 reps

Wall handstand 2 sets x 40 seconds

 

Week 2: Days 2 & 4

Squat 3 sets x 20 reps

Split squat 2 sets x 10 reps per leg

Step-up 2 sets x 10 reps per leg

Drinking bird 2 sets x 12 reps per leg

 

Week 3: Days 1 & 3

Feet elevated push-up 4 sets x 15 reps

Pull-up 3 sets x 8 reps

Hanging leg raise 3 sets x 8 reps

Wall handstand 2 sets x 50 seconds

 

Week 3: Days 2 & 4

Squat 3 sets x 25 reps

Split squat 2 sets x 12 reps per leg

Step-up 2 sets x 12 per leg

Drinking bird 2 sets x 15 reps per leg

 

Week 4: Days 1 & 3

Feet elevated push-up 4 sets x 20 reps

Pull-up 3 sets x 10 reps

Hanging leg raise 3 sets x 10 reps

Wall handstand 2 sets x 60 seconds

 

Week 4: Days 2 & 4

Squat 3 sets x 30 reps

Split squat 2 sets x 15 reps per leg

Step-up 2 sets x 15 per leg

Drinking bird 2 sets x 15 per leg