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New unified planning in Calisteniapp: manage workouts, routines, and challenges in one place. Now with French support and improved stability.

What's new in Calisteniapp v25.10.0

If you’ve already mastered the basics and feel it’s time to take your strength and body control to the next level, this routine is designed for you.

calisthenics routine for intermediate athletes

, ideal if you’re somewhere between beginner and advanced. You don’t need any equipment or access to a gym—you can do it at home, in a park, or wherever you prefer.

Here you’ll find a clear structure, effective exercises, and progressions that will help you advance safely and consistently through your 

Benefits of Following an Intermediate Calisthenics Routine

 will help you optimize your physical performance and improve several key areas. Among the main benefits of 

 increase your ability to move your own body weight efficiently and with control.

 develop balance, coordination, and movement awareness.

 this stage builds the foundation for moves like the planche or front lever.

 develop muscle and strength without needing weights.

 perform the routine at home, in the park, or at the gym without changing its structure.

What Level Do You Need for This Intermediate Routine?

Before you start, it’s important to know if you’re ready for an 

squats, lunges, and Bulgarian split squats

If you meet these requirements, you can start without any problem. Otherwise, we recommend starting with the 

To see visible results and continue improving, it’s best to train 

, leaving at least one rest day between intense sessions.

Rest times between exercises can vary from 

, depending on your fatigue level and the difficulty of the exercise.

Bench dips (use a chair or stable surface) – 3x12-15

Push-up position hold (isometric) – 3x30’’


Always maintain proper body alignment with your core tight and elbows at about 45°. If you struggle to complete all reps, reduce the range of motion or perform the push-ups on your knees. To progress, gradually increase reps or shorten rest times.


Focus on keeping constant tension in your abs throughout each movement. Avoid using momentum or arching your lower back. As you advance, perform leg raises with straight legs or increase hold times on isometric exercises.

These sessions are perfect if you’re looking for a 

home calisthenics routine for intermediates

Step-ups (on a box or chair) – 3x10 per leg


Perform the movements under control and avoid letting your knee go past your toes. If the exercises feel too easy, add weight with a backpack or increase repetitions.

Day 4 (Optional): Full Body + Cardio Routine

This day combines strength and cardio in a HIIT format. It’s a quick routine you can complete in just 10 minutes.

Push-ups + alternating lunges + sit-ups + squats (x2 rounds)

As you adapt to the routine, reduce rest time between exercises and rounds while extending your work time.

intermediate full-body calisthenics routine

 is ideal for improving endurance, burning fat, and maintaining fitness when you have limited time.

, focus on the quality of each repetition. Don’t aim for more reps if that means sacrificing form. Gradually increase difficulty by adding harder variations or reducing rest times. Maintain a balanced diet, get enough sleep, and stay consistent—progress in calisthenics depends more on discipline than on talent.

With patience and dedication, this routine will bring you closer to advanced movements and a greater mastery of your body.

 into action and take your training to the next level, we recommend doing it with 

, the leading app for bodyweight training. With it, you can follow this routine step by step, track your progress, and access hundreds of exercises and plans tailored to your level.

 design your workouts based on your goals, level, and schedule.

 monitor your evolution and analyze your improvements in strength, control, and performance.

 advance in a structured way from beginner to advanced.

 adapt each session to your environment, whether at home, in the park, or at the gym.

Train with method, consistency, and purpose. Take the next step in your 

Discover a complete intermediate calisthenics routine — full body, no equipment, and with progressions to keep building strength and muscle mass.

Calisthenics intermediate level routine

Pull-ups are one of the most effective exercises for developing upper-body strength and muscle mass. This movement engages a large number of muscles in the back and arms—especially the lats and biceps—while also improving core stability and overall body coordination.

However, many people face common obstacles when trying to master this exercise, such as poor technique, limited access to equipment, or difficulty completing their first rep.

In this guide, you’ll find everything you need to know—from beginner progressions to advanced variations, and the different types of pull-up bars you can use at home, whether it’s a wall-mounted bar, a doorway bar, or a portable setup.

Pull-ups primarily activate the latissimus dorsi, the largest muscle in the back, responsible for that “V-shaped” upper body. They also work the biceps, rear deltoids, rhomboids, and the middle and lower trapezius, making it one of the most complete exercises for the upper back.

 involves lifting your body solely through the strength of your arms and back, without using any momentum. In contrast, a 

, common in CrossFit and functional training, uses hip and leg drive to generate speed and complete more reps. Both have their benefits, but strict pull-ups are generally best for building pure strength and control.

 is one of the most stable and durable options. It’s securely attached with bolts, allowing for intense training without movement. The downside is that it requires installation and sufficient wall space.

 are perfect for those who want to train at home without drilling holes. They’re easy to install and remove but have weight and stability limitations compared to fixed bars.

 found in calisthenics parks are ideal for full-body workouts and advanced progressions. They allow you to combine pull-ups, dips, and other push-pull exercises, though they depend on access to a public training area.

 without permanent installation. They’re easy to assemble and move, though they usually take up more space than fixed options.

Pull-Up Progressions (From Beginner to Advanced)

To build strength and reach your first full pull-up, it’s important to progress in a structured, safe way.

Isometric Holds (Underhand and Overhand Grip)

Use a platform or small jump to reach the top position and hold with your chin above the bar, at mid-range, or in a 

 (arms fully extended) for a set time. These positions strengthen the involved muscles and improve endurance.

Start with a short range of motion—just a few centimeters if necessary—and gradually increase the range until you complete a full pull-up.

With your feet on the floor and your body at an incline, perform a row-like movement. This variation reduces the load and helps improve form. You can lower a doorway bar to mid-height to perform them.

Start at the top position (chin above the bar) using a jump or platform and slowly lower yourself down. This is one of the best methods to build specific pull-up strength.

Resistance bands help offset part of your body weight during the movement, making it easier to perform the exercise while maintaining good technique.

A slight use of momentum is allowed to complete more reps and build muscular endurance.

Once you’ve developed enough strength, perform complete pull-ups without any assistance. Focus on controlled movement and 

, which protects your shoulders and maximizes back engagement.

When you’ve mastered the basics, try advanced options such as explosive pull-ups, archer pull-ups, or even 

How to Train Pull-Ups at Home Without a Bar

If you don’t have a pull-up bar, there are still plenty of ways to train the same movement pattern. You can do inverted rows using a sturdy table, hang a towel over a door for pull exercises, or use 

 to simulate the pulling motion. You can also build your own bar or buy a portable one to practice anywhere.

For a more complete approach, check out our related article on 

how to train your back at home on Calisteniapp.

The number of pull-ups depends on your current fitness level:

 Start with assisted variations and progressions, aiming for 3–5 controlled reps per set.

 Work toward 6–10 strict pull-ups per set.

 Perform over 10 full pull-ups or focus on challenging variations.

 each week, always prioritizing form over quantity.

Frequently Asked Questions About Pull-Ups


Yes. You can simulate the pulling motion with a towel, table, or resistance bands until you build the strength for your first full pull-up.

How long does it take to get your first pull-up?


It depends on your starting point, but with consistent training and the right progressions, most people can achieve it within 4 to 8 weeks.

Which pull-up bar is best for home training?


The best option depends on your space and training style. For stability, a wall-mounted bar is ideal; for convenience, a doorway or modular bar works better.

Start Your Pull-Up Training with Calisteniapp

Training pull-ups requires consistency, technique, and a solid plan. With 

, you can access specific pull-up and upper-body routines tailored to your level and goals. Our program is designed to help you achieve your first pull-up, track your progress, and discover new 

 and start your journey toward perfect pull-ups with your 

Learn how to do pull-ups with this complete guide. Exercises, progressions, bar types, and more to build muscle and strength.

Pull-Ups: Exercises, Benefits, and How to Progress

The abdominal plank is one of the most popular core exercises thanks to its simplicity and effectiveness. It doesn’t require any equipment, which makes it an excellent choice for anyone looking to strengthen their abs without the need for gear. On top of that, there are multiple variations of the plank that can be adapted to each person’s level, from beginners to advanced athletes. This makes it a functional, versatile, and progressive exercise.

The plank is an isometric exercise that consists of holding your body in a straight, static position while engaging the abdominal muscles. Unlike traditional sit-ups or crunches, there’s no dynamic movement here. Instead, it’s all about maintaining a sustained contraction that requires stability and control.

Its modern use comes from functional training and physiotherapy, where the abdominal plank began to be applied as a safe and effective way to improve core strength. Today, it’s an essential part of fitness routines, calisthenics, and injury-prevention programs.

From a muscular perspective, the plank mainly targets the rectus abdominis, obliques, and transverse abdominis. It also activates the glutes, lower back muscles, shoulders, and chest. Biomechanically, the key is to create tension in the midsection to stabilize the spine and maintain a neutral alignment, avoiding both arching the back and letting the hips drop.

The abdominal plank offers a wide variety of benefits for both health and athletic performance:

It protects the lower back by reinforcing the muscles that support the spine.

It builds a foundation of strength that is essential for progressing in other exercises.

It helps correct and improve posture as well as balance.

It boosts athletic performance in sports that require power and coordination.
It’s a versatile exercise that can be done at home or in the gym.

It’s important to note that, while the core muscles aren’t always the main focus in many advanced calisthenics or fitness movements, they are still a fundamental pillar. Having a strong, stable core is essential for performing them safely and effectively. That’s why, especially for beginners, adding planks into the routine is an excellent decision.

Correct technique for the abdominal plank

To perform a proper plank, follow these guidelines:

Starting position: lie face down with your forearms and the balls of your feet on the floor.

Back, shoulders, and hips: keep your back straight, shoulders aligned over your elbows, and hips in line with your torso. Avoid arching your lower back or raising your hips too high.

Ideal time: if you’re a beginner, start with 20 to 30 seconds and gradually increase up to 1 or 2 minutes.

Common mistakes: don’t let your hips sag, don’t look forward (keep your gaze down toward the floor), and don’t hold your breath—breathe steadily and in control.

A basic version perfect for those just starting out. Rest your knees on the ground to reduce the load. Focus on keeping your back straight before moving on to harder progressions.


The standard version, resting on your forearms and toes. Beginner to intermediate level. Make sure to engage your glutes and abs to avoid arching your back.


Here you support yourself with your hands, like in the starting position of a push-up. Intermediate level. Distribute your weight evenly between arms and core.


Done by supporting yourself on one forearm and stacking your feet to the side. Targets the obliques. Intermediate level. Keep your hips lifted at all times.

Abdominal plank with alternating leg lifts


From the classic plank, lift one leg and then the other, alternating. Intermediate level. Control the movement and avoid swinging your hips.


Bring one knee toward the elbow on the same side, alternating legs. Intermediate to advanced level. Maintain abdominal tension throughout each rep.


Transition from a forearm plank to a high plank, alternating each arm. Intermediate to advanced level. Perform it in a controlled way to avoid losing alignment.

Advanced abdominal plank (forearms further away from feet)


By moving your forearms farther from your body, you increase leverage and difficulty. Advanced level. Avoid letting your lower back sink.


Taken to the extreme by moving the forearms as far as possible from the feet. Advanced level. Best practiced in short, progressive holds.


In this extreme variation, you extend your arms fully forward, as if flying, instead of resting your forearms on the ground. Advanced level. Only attempt this if you already have a solid core foundation.

Beginners: 3 to 4 sets of 20 to 30 seconds, resting 30 to 60 seconds between sets.

Intermediate: 3 to 4 sets of 45 to 60 seconds, resting 30 seconds between sets.

Advanced: 4 to 5 sets of 90 seconds or more, resting 20 to 30 seconds between sets.

As for frequency, it’s recommended to include the abdominal plank two to three times per week, always allowing proper recovery.

If you want to take your ab training to the next level, you can find structured training programs and adaptive EVO routines in 

. You’ll be able to train your abs at home without equipment or at the calisthenics park, with floor exercises, bar work, and much more.

Discover the 10 best types of abdominal plank to train your abs. Learn about the benefits, proper technique, and progressions for every level.

What's new in Calisteniapp v25.10.0

🗓️ New Unified Planning View

🌍 French Officially Supported

🛠️ Improvements and Fixes

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Calisthenics intermediate level routine

Pull-Ups: Exercises, Benefits, and How to Progress

10 Abdominal Plank variations

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