Andrea Larosa 4 Weeks Calisthenics Training Program
(Intermediate)
Requirements:
10-15 Pull/Chin ups; 30 Push ups; 20 Dips.
Equipment needed for this program:
Jumping rope, 1 or 2 steps, Any adjustable bar and Parallel Bars for dips.
KEY SYMBOLS:
Effort Level (EL):
Effort Level refers to the rating of 1-10 and will describe how hard
the set is for you.
A “6” would be moderate, “9” would be very hard, and “10” is
complete muscle failure.
The required EL is always the priority.
It will always be your responsibility to determine if an exercise is too easy or hard to match
desired EL. If it is, please adjust the repetitions accordingly.
That means if you have to do a repetition less or more to hit the targeted EL, please do.
Supersets (+):
Exercises joined together by a “+” must be completed in a superset. This is when multiple
exercises are performed back to back with NO rest.
Example 1:
5 Pull Ups + 5 Australian Pull ups.
Example 2:
10 Dips + 10 Push ups.
Time Under Tension (TUT):
Is the amount of time you have to hold a certain isometric position.
Example:
Pull up with chin over bar Hold (TUT: 10”) It means you have to hold the Pull up position with
your chin over the bar for 10 Seconds.
Warm up:
15’ (or more) of light exercises designed to increase the body temperature before EVERY
workout.
The goal is to get the blood flowing and brings fluids to the joints.
Each session will be assigned a warm-up A or B.
Stretching:
15’ of stretching at the end of EVERY workout.
Be sure to hold every position for at least 30”- 40”.
, Week 1, Pulling Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
Stretching.
Week 1, Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
5 Sets:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
Stretching.
, Week 1, Leg Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 5 Repetitions per Leg.
10 Squat Jumps + 10 Lunges per each leg.
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”).
Isometric Calf Raises. (TUT: 15”) + 30 Calf Raises + Isometric Calf Raises. (TUT: 15”)
Stretching.
Week 1, Pulling + Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
3 Pull ups + 5 Decline Push ups.
3 Narrow Grip Chin ups + 5 Diamond Push ups.
Pull up with Chin Over the Bar Hold (TUT: 15”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 15”).
8 Australian Pull ups + 8 Decline Wide Grip Push ups.
Stretching.
, Week 2, Pulling Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
Stretching.
Week 2, Pushing Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
5 Sets:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
Stretching.
(Intermediate)
Requirements:
10-15 Pull/Chin ups; 30 Push ups; 20 Dips.
Equipment needed for this program:
Jumping rope, 1 or 2 steps, Any adjustable bar and Parallel Bars for dips.
KEY SYMBOLS:
Effort Level (EL):
Effort Level refers to the rating of 1-10 and will describe how hard
the set is for you.
A “6” would be moderate, “9” would be very hard, and “10” is
complete muscle failure.
The required EL is always the priority.
It will always be your responsibility to determine if an exercise is too easy or hard to match
desired EL. If it is, please adjust the repetitions accordingly.
That means if you have to do a repetition less or more to hit the targeted EL, please do.
Supersets (+):
Exercises joined together by a “+” must be completed in a superset. This is when multiple
exercises are performed back to back with NO rest.
Example 1:
5 Pull Ups + 5 Australian Pull ups.
Example 2:
10 Dips + 10 Push ups.
Time Under Tension (TUT):
Is the amount of time you have to hold a certain isometric position.
Example:
Pull up with chin over bar Hold (TUT: 10”) It means you have to hold the Pull up position with
your chin over the bar for 10 Seconds.
Warm up:
15’ (or more) of light exercises designed to increase the body temperature before EVERY
workout.
The goal is to get the blood flowing and brings fluids to the joints.
Each session will be assigned a warm-up A or B.
Stretching:
15’ of stretching at the end of EVERY workout.
Be sure to hold every position for at least 30”- 40”.
, Week 1, Pulling Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
Stretching.
Week 1, Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
5 Sets:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
Stretching.
, Week 1, Leg Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-(30’’ Jumping Jacks + 10 Bodyweight Squats) x 2.
Rest 30”. Repeat 3 times.
Bulgarian Split Squats 5 Repetitions per Leg.
10 Squat Jumps + 10 Lunges per each leg.
Air Squat Hold (TUT: 30”) + Wall Sit (TUT: 30”).
Isometric Calf Raises. (TUT: 15”) + 30 Calf Raises + Isometric Calf Raises. (TUT: 15”)
Stretching.
Week 1, Pulling + Pushing Day:
• Rest Period: 90 seconds
• EL = 7
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
3 Pull ups + 5 Decline Push ups.
3 Narrow Grip Chin ups + 5 Diamond Push ups.
Pull up with Chin Over the Bar Hold (TUT: 15”) + 5 Push ups + Push up 90° Elbow Hold (TUT: 15”).
8 Australian Pull ups + 8 Decline Wide Grip Push ups.
Stretching.
, Week 2, Pulling Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
30” Hollow Body Position + 30” Arch Body + 15” Hollow Body Position + 15” Arch Body.
3 Pull ups + Chin Over the Bar Hold (TUT: 10”).
3 Narrow Grip Pull ups + Chin Over the Bar Hold (TUT: 10”).
5 Chin ups + Chin Over the Bar Hold (TUT: 10”).
8 Australian Narrow Grip Pull ups + 8 Australian Pull ups.
Stretching.
Week 2, Pushing Day:
• Rest Period: 75-90 seconds
• EL = 8
• Sets = 3 of each exercise unless otherwise noted
Warm up:
-60” of Jumping Rope. Rest 30”. To repeat for 5 times (Or more).
-30’’ Jumping Jacks + 10 Knee Push ups + 10 Australian Pull ups + 10” Dead Hang + 10” Dead Hang
with supinated grip + 30” Mountain Climbers.
Rest 30”. Repeat 3 times.
5 Sets:
30” Tuck L-sit + 5 Dips.
8 Decline Push ups.
5 Diamond Push ups + 10 Incline Push ups.
Straight-Arm Plank (TUT: 30”) + 5 Push ups + Straight-Arm Plank (TUT: 30”).
Stretching.
