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Calisteniapp / Endurance Intermediates

Endurance Intermediates: your step-by-step plan.

This program is designed to work on your endurance capacity, with routines with a large number of repetitions and series, which will test your limits. With this you will be able to increase your maximum number of repetitions in basic calisthenics exercises, work your cardiovascular system and be able to do routines worthy of competition. As secondary elements we will give a good growth stimulus to the muscles of both the upper and lower body and there will be some strength and explosiveness work. This program is structured in such a way that it serves as a preliminary step before doing the Elite Endurance for advanceds program by our collaborator Javi Alés.

Available in Calisteniapp for iOS and Android.

Explore my path
Endurance Intermediates

Objective

Be able to perform endurance routines with a high number of repetitions, improving the cardiovascular system and muscular endurance. As secondary objectives we will provide a good stimulus for hypertrophy and strength to the muscles of the entire body.

Frequence
See program guidance
First session duration
63 min
Program
19 estimated weeks

01 / Requirements

Required prerequisites

  • × 8 Prone pull-ups
  • × 15 Dips
  • × 25 Push-ups
  • × 30 Deep squat

Necessary equipment

For this program you will need Low bar, Bodyweight, Pull up bar, Parallettes. Leave room to practise the movements.

02 / Program

Build your path.

Each phase prepares you for the next. Weeks are a guide: repeat a phase when you need more practice before moving on.

  1. Week 1–2Preparation phase

    What you will practise

    In this phase we begin to build the foundation of the program with quite a high number of sets, but with a manageable number of repetitions so that you can adapt without compromising technique. The main focus is on preparing your muscular endurance in the basic pulling and pushing patterns, while also introducing explosive work in exercises such as Explosive australian pull-ups and Explosive squat. Prone pull-ups, Supine pull-ups, and Straight bar dips will be especially important, because they will form the foundation on which the following phases will build. Use rest periods of between two and three minutes between sets and exercises to maintain good quality in each block.

  2. Week 3–5Volume phase

    What you will practise

    In this phase we clearly increase the total volume to get you used to the type of effort typical of endurance in calisthenics. Here the goal is no longer just to complete sets, but to learn to sustain performance over many rounds, especially in Prone pull-ups, Dips, and Push-ups. Burpees and Bar knee raises add a cardiovascular and core component that will make your routines more complete and demanding. Use rest periods of between 2 and 3 minutes between sets and exercises, trying to keep them consistent so you can better measure your progress.

  3. Week 6–9Strength phase

    What you will practise

    In this phase we add more demanding variations and reduce the repetitions to shift part of the work toward strength and explosiveness. This will allow you to build capacity so that, later on, the endurance blocks become more sustainable. Exercises such as Explosive pull-ups, Explosive dips, Explosive supine pull-ups, and Tucked front lever elevations increase the demand on the pulling chain, pushing, and body control. Use rest periods of between 2 and 3 minutes and do not rush: here the quality of each repetition matters much more than accumulating volume at any cost.

  4. Week 10–12Endurance phase

    What you will practise

    In this phase we give endurance the spotlight again, but now from a more solid base of strength and control. The goal is to increase the intensity again through the number of repetitions, both in long sets and in blocks where fatigue builds up quickly. Prone pull-ups and Supine pull-ups become the center of the work, with volumes that will force you to manage your effort intelligently. Explosive pull-ups appear as a reminder of the power gained in the previous phase, while the lower body continues adding endurance with Bulgarian squat, Double lunge and squat, and Squat.

  5. Week 13–15Strength - resistance phase

    What you will practise

    In this phase we bring together what was developed previously and you take on a mixed strength and endurance workload that brings you closer to the final level of the program. You will find demanding exercises such as Rowing in bar, Explosive pull-ups, Explosive dips, and One arm australian pull-ups, combined with volume blocks in Straight bar dips and explosive progressions in Explosive supine pull-ups. The goal is for you to be able to produce quality strength even when there is already accumulated fatigue, something essential in advanced endurance routines. Use rest periods of between 2 and 3 minutes to manage the effort better.

  6. Week 16–19Elite endurance phase

    What you will practise

    We complete the program with a phase in which you will have to demonstrate everything you have improved. Here descending sets and very high-volume blocks appear that will test your muscular endurance, cardiovascular capacity, and mental toughness. Prone pull-ups and Supine pull-ups make up a large part of the challenge, while the long session with Explosive pull-ups, Dips, Australian pull-ups, Push-ups, and Deep squat represents very well the type of advanced endurance work that the whole program has been preparing you for. Use rest periods of between 3 and 4 minutes so that you can maintain quality and not bring on fatigue too quickly.

Estimated end of the plan

Choose a valid date to preview your plan.

This date reflects the planned duration, not a guaranteed date for completing Endurance Intermediates. Your progress may take additional weeks.

03 / Calisteniapp

Your first session, step by step.

Here is the first session of the program, so you have a reference for how the sessions are structured.

Estimated duration of 63 min depending on the rest periods you choose. Sets and reps are a reference: adjust them to your level.

The exercises you will discover.

Every movement that appears at least once across the program.

Understand the reason behind each step.

  • The duration of weeks of each phase is an estimate, do not worry if you need to stay longer in a phase until you can complete it.
  • Program designed for intermediate athletes who want to improve their endurance.
  • Program designed to be done 3 times a week.
  • The rest times of the routines of each phase will be indicated in their description.
  • You will need a pull-up bar and parallel bars
  • The goal of each phase will be to be able to complete its routines without failure.

They train with Calisteniapp.

App reviews already published on our website. These are not specific to this program.

The best. I've been on the pro plan for two years and have achieved excellent results. Resistance, strength, skill, and aesthetics, I've obtained it all thanks to the guidance of this app on this beautiful calisthenics journey.
Roberto Duarte
If the free option is already great, the pro option has to be amazing. I'm super happy. I'm a beginner, a very beginner, and really everything is simple, the exercises can be done anywhere without equipment, and it's helping me a lot.
Maite Ruiz

From “one day” to your first session.

  1. Download Calisteniapp on your phone.

  2. Find Endurance Intermediates and check its access options.

  3. Review the terms shown in the app and start the first phase.

If the app offers you a 7-day trial, check the subsequent price, billing period, renewal and cancellation before activating it. Availability and terms are those shown in your account and store.

Before you start.

How many times a week should I do this program?

3 times a week

How much rest time do I use?

The rest times of the routines of each phase will be indicated in the description of the same.

What materials do I need for this program?

You will need a pull-up bar and parallel bars

When do I end a phase?

The objective of each phase will be to be able to complete its routines without failure. The duration of weeks of each phase is an estimate, do not worry if you need to stay longer in a phase until you can complete it.

Every step counts.

Start with preparation. Follow the path. Give your progress time.

Available in Calisteniapp for iOS and Android.

Your program continues in the app.

Download Calisteniapp and find “Endurance Intermediates” in Programs. If you already have the app, open the program directly.

I have the app: open Endurance Intermediates
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